Tag Archives: physicaltherapy

Brain Food

post-it

Here’s a list of food to help the brain.  What inspired this?  A post-it note asking for natural remedies for Parkinson’s Disease.  I love being a reference for a holistic and alternative approach to healthcare.

This list was composed while listening to the re-play of Anthony William and Restoring Brain Health. 

The Grocery List:

Chaga Powder

Turmeric and ginger

Gotu Kola (herb)

Restore glycogen with

Wild blueberries (most powerful medicinal)

Apples

Oranges

Cilantro (medicinal)

Parsley

Rosemary

Potatoes

NO ASPARTAME!!!

Heavy metal detox with:

Barley juice grass powder

Cilantro

Spirulina (Hawaiian)

Dulse (blue green algae), Kelp

Artichokes

Celery Juice (fresh pressed extremely powerful medicinal)

Cucumber juice (fresh pressed)

Leafy greens (lettuce, spinach)

Walnuts

Hemp Seeds

Coconut and coconut water, coconut butter, coconut meat

Aloe Vera

Bananas—only thing that kills HIV/AIDS in a petri dish!!!—HUGE antiviral, helps with sleep too.

Salmon, Halibut, Haddock

Minimize animal proteins each day (don’t have to quit just lower it)

Vitamins:

Melatonin (you WILL NOT get addicted to it)

Vitamin C

Curcumin (from Turmeric)

Burdock Root tea or Fresh burdock root

Magnesium glycinate

L-threonate

L-glutamine

Pharmagaba

Examples to live by:

Eat a banana everyday

Breakfast:  Fruit Salad, or smoothie and celery juice

For dinner sprinkle turmeric powder and ginger on as seasoning

Cut up ginger and boil it:  Drink the water.  You can also juice fresh ginger

Lunch:  EVERYDAY:  Have a raw salad with a mixture of greens, vegetables, nuts, and berries.  Top it with a dressing made from blended orange juice and avocado.

Dinner:  Baked potatoes with Himalayan salt, pepper, topped with braised cabbage and avocado.  Also utilize the squash family (butternut, spaghetti, acorn, and crooked neck) to replace pasta and meat.

References:

Life Changing Foods by Anthony William

Medical Medium:  Secrets Behind Chronic and Mystery Illness and How to Finally Heal.  Anthony William

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Vertigo: Why You be Trippin’?

ear

Why you be trippin’?  No really.  Physically, why is it that the world is spinning and your body can’t keep up?  Vertigo is similar to riding the loop de loop roller coaster, unable to get off.  While on the loops there’s a sense of giddiness and excitement as the whirling loss of body awareness attacks your sensory system.  Some people experience these symptoms in the absence of a roller coaster but in the presence of inner ear dysfunction.  This whirling sensation is distinguished from dizziness, which is another topic that warrants a separate discussion (see causes of vertigo below).

The inner ear houses our vestibular system (see picture), which is a complex roller coaster ride of loop de loops, fluid, crystals, and membranes precisely calibrated, working in conjunction with body and brain perceptions to keep us on our feet in the presence of uncertain terrain.  The vestibular system keeps our body and brain in check with gravity.  Life is filled with uncertain terrain that challenges our balance and vestibular system.  Examples include:  walking over gravel, jumping on a trampoline, walking on sand or cushioned carpet, maneuvering in bed, and walking through crowds.

Causes of vertigo include:

Benign Paroxysmal Positional Vertigo (BPPV):  Episodic vertigo specifically triggered by positional change.  This particular cause is often adequately treated through a specific physical therapy intervention called the Epley Maneuver.

Meniere’s Disease:  Large collection of fluid (endolymph) in the ear, causes largely unknown.

Vestibular neuritis:  Inner ear infection.

Head Injuries and Migraines:  Any sort of trauma that may have caused a head injury, also history of migraines.

Mystery Illness:  Underlying, possibly medically undetectable, viral load compromising the immune system.

In my experience, aside from BPPV for which the Epley Maneuver is used, medical treatment often offers little to no relief.  Often a patient will simply heal naturally, and other times patients will learn to live with the symptoms.

THERE IS HOPE!  When I see no glimmer of hope in my patients, we must start to discuss alternative treatments and solutions to vertigo.  Luckily, there are many avenues we can explore.

Diet:  It is severely underestimated by the general public the vast impact our diet has on EVERYTHING.  Try a cleanse, eat produce every meal, do something drastic.  Eliminate dairy and gluten.  Keep a diary of your symptoms compared to what you ate.  The cure may reside on your plate.

Environment:  Eliminate the use of pesticides and herbicides.  Stop wearing perfume and using heavily scented cleaning and beauty products.

Social support:  A good social network keeps your feet on the ground.  Living an isolated lifestyle is similar to floating in outer space.  There is no connectedness, and the body responds accordingly.  Seek out a support group, yoga or meditation group, church group, or volunteer.

Relationships:  Relationships can push you both physically and emotionally in directions you’d rather not go creating a sense of vertigo.

Spirituality:  Believing is something greater than yourself, your path toward the best version of yourself.  Without this, our physical body is untethered and lost.

Emotions:  Are you reacting to the world from a place of fear?  Fear creates stress and anxiety and translates to ischemia (a lack of blood flow), which can initiate symptoms.  Meditation and decluttering will help here.

Habituation:  The vestibular system will habituate, or normalize.  The key here is empowerment.  Once the symptoms of vertigo are aggravated, stay in that position, do not move, keep your eyes open and focus on a target until the symptoms resolve.  Avoidance of the situations that cause vertigo, give it power and allows it to take over.

Resources

11 Easy Home Remedies for the Treatment of Vertigo.  http://www.homeremedyshop.com

Netter, FH.  Atlas of Human Anatomy:  3rd edition.  Icon Learning Systems, Teterboro, NJ.  Pg 87.

Vestibular Disorders Association.  www.vestibular.org

William, A.  Medical Medium:  Secrets behind Mystery and Chronic Illness.

5 Things Everyone Can Do NOW To Be Happy and Healthy

5 Things EVERYONE…despite disease, disability, and pain…can safely do NOW to create a happier, healthier life.  No need to wait until after Christmas or the New Year.  Let’s make some positive changes!

  • Eat healthy
  • Bike or swim
  • Yoga and breath practice
  • Meditate and pray
  • Create and help others

Eat healthy:  Many of you will skip this explanation because you’ve heard in a thousand times.  I hate to beat a dead horse but seriously…eat the produce aisle.

Bike or swim:  I don’t care what physical deficits or injury you may have.  One of these two will work.  In severe cases (those with para or quadriplegia or wheelchair bound) assistance may be required and the pool may be the only option.  The benefits of elevating the heartrate are phenomenal for hormonal balance, happiness, heart and lung health, and a sense of purpose and accomplishment.

Yoga and breath practice:  If yoga is too difficult, begin with breath practice.  If you are conscious and breathing, you can perform breath practice.  Research beginners breath practice, slow steady breathing, diaphragmatic breathing, or breath awareness practices.  Breath practice is a standalone practice or a great addition to a yoga practice.

Meditate and pray:  Again, if you are conscious and breathing, you can meditate and pray.  Incorporate this into your daily life.  A little bit of research on the internet or iTunes will get you plenty of free resources to use.

Create and help othersThis is the most important of the five. We must perform work to complete our human task.  It’s essential to health and wellness.  Holding a formal job is not necessary.  Each week commit a minimum of 1-2 days focusing on giving back.  Giving back creates an environment of enablement as oppose to the tangled forest of a disablement, disease, and dysfunction.  Your work can be in the form of a blogging, letter writing, and any kind of art creations to give away or sell, volunteering anywhere, or making phone calls to relatives that need social interaction.

Your schedule may look something like this:

Monday:  Bike or swim 10-20 minutes.  Eat Healthy

Tuesday:  Create for others (your work), meditate.  Eat Healthy

Wednesday:  Bike or swim 10-20 minutes

Thursday:  Meditate or breath practice.  Eat Healthy

Friday:  Yoga, create for others.  Eat Healthy

Saturday:  Have fun

Sunday:  Have fun

Strength vs. Endurance

strength

What is the difference between strength and endurance?  Simply put strength is the ability to generate force in the presence of resistance (moving something heavy) and endurance is the ability to perform prolonged, less forceful, contractions over time.  Type 1 slow twitch muscle fibers are associated with endurance and type 2 fast twitch muscular fibers are associated with strength.  We have the power to influence the abundance of each fiber, and this is depends on the type of exercise we perform.

Examples of strengthening exercises are performing heavy bench press, back squats, or dead lifts for 5-8 repetitions.  Examples of endurance exercise include running, swimming, jogging, or performing any exercise (bench, squats, dead lifts) with a high frequency (10 or more repetitions).

As with anything else, it’s important to realize that the power to change your muscle composition is yours!  Yay!  That’s empowering isn’t it?!  So first off, why do we need each type of fiber, and what fiber is the most important?

Endurance enables us to tolerate life’s activities such as caring for kids, walking to and from parking lots, and standing all day.  Endurance training also improves our cardiovascular health and endurance.  Muscle strength, on the other hand, enables us to lift and move objects.  Here’s the problem:  Many people focus only on endurance type training such as treadmill, biking, swimming, running, elliptical or light, high repetitive strength work, which is actually endurance training since the contraction becomes prolonged over time as oppose to quick and forceful for low repetitions as in strength building.

Here’s the kicker:  Endurance training does not significantly increase strength; however, strength training can significantly improve endurance.  For example–If you want to run a 5K or a marathon continuous running will improve your ability to run but it will not improve your ability to lift and move heavy objects.  I have evaluated many endurance athletes that exhibit strength deficits.  They are typically shocked at this revelation because they exercise every day.  When I question the type of exercise it is endurance training or light, repetitive strength training. This type of exercise does not correlate to strength improvements.  With prolonged endurance training type 2 fibers will convert to type 1.  Conversely, prolonged strength training will convert muscle fibers to type 2.

There are two categories of type 2 fibers.  One related to producing a quick force, and one relating to repeating the reproduction of that force over time (endurance).  With prolonged strength training, muscle fibers are converted to type 2 but because of the two categories of type 2 fibers (one for strength and one for endurance) the end result is improvements of strength as well as endurance.  This is why strength training correlates to the ability to perform endurance activities more efficiently.

Strength training also multiplies the capillary presence within the muscle promoting vascularization.  With improved vascularization oxygen and nutrients are better transported to and utilized by the muscle.

Muscle pumping action also improves hormonal release and utilization, which can have profound effects on chronic illness such as diabetes and chronic pain syndromes.  Strength building also works to prevent chronic overuse syndromes through muscular balance across multiple axis, reduces chronic pain via hormonal release, and improve vascularization and oxygenation.

Of course you will never run a 5K if you don’t practice running but the take home message is that strength training is essential to meet any type of aerobic, endurance, wellness, or fitness goal.

Life is all about balance, and both strength and endurance training have profound health benefits.  The additional caveat is flexibility.  Flexibility plays a key role in health as well.  The total package would be defined as strength, endurance, AND flexibility.  With this, please know that a weekly practice (even if just one day a week) focused at flexibility is also essential.

We are multi-dimensional beings requiring a multi-dimensional approach to health, wellness, and physical performance.

Headaches

Headaches have many causes which may stem from the neck, shoulder, TMJ, mid back, ear, sinuses, cervical (neck) ligament laxity, vestibular (inner ear) disturbances, dizziness, muscle tension, lack of sleep, anxiety, postural pain syndrome, high blood pressure, head trauma, seizures, strokes, and poor nutrition…to name a few thousand.  From the preceding list it’s very obvious why Tylenol and Ibuprofen have a thriving market!  What is the simplest cure to decreased headache pain and frequency?  Once traditional routes to a cure are exhausted, consider the role of the following:

Poor nutrition and/or allergic responses

Nutritional deficits and maladies are the root of all illness.  Nutritional imbalance fires up the systemic inflammatory response, which often spirals to chronic illness when uncorrected.  Chronic inflammation, or as I like to think of it an over worked immune system, sets the stage for almost every disease process.  SO to be short and sweet, nutritional deficiency or imbalance could be the fix to MANY of the previously stated culprits leading to headaches and migraines.  How do you fix nutrition?  Start in the produce aisle. For more details see also my nutrition blogs below.

Examine your household and body care products as well.  Many people have an allergic response to their most favorite scents and products.  Examine fabric softener, detergent, hairspray, perfume, body wash, shampoo, soap, toothpaste…OH MY!  Go for products that are “free and clear” or safe to use on infants and children as these contain fewer preservatives and allergens.  Don’t forget that you absorb everything that touches your skin.

Ligament laxity

If the ligaments of the upper neck are over stretched or loose for any reason, this could cause chronic migraines or headaches.  Diseases such as lupus, RA, fibromyalgia, any connective tissue disorder, MS, and multiple other neurological processes as well as trauma can cause this laxity or looseness to occur.  A surgical procedure may be an option but many times the only cure is gentle cervical strengthening.

Vestibular disturbances/dizziness

Dizziness has many causes as well which may or may not be related to the vestibular system (inner ear), and is often related to neck pain or dysfunction.  There are specific vestibular exercises a skilled physical therapist can address to reduce headaches.  See also nutrition as nutrition serves the viability of the vestibular system.

History of head trauma

Headaches are also related to traumatic events such as a car wrecks, falls, gunshot wounds, stab wounds, scarring from burns, or concussions (this is not an exhausted list).  Many times addressing neck, shoulder, mid-back, and TMJ issues act to resolve tension-type headaches.  Those headaches more neural in nature such as migraines may be better addressed with diet or specialized surgical procedures (orthopedic or neurological).

TMJ

Tension in the jaw is created often by stress, anxiety, and worry.  Meditation, breath practice, and emotional release help to alleviate anxiety and worry that create stress and tension.  Also simply cueing yourself to “relax my jaw” throughout the day and right before drifting to sleep may help.  Mouth guards are also useful but not the cure.  The aforementioned spiritual practices have been shown to be very effective in releasing the jaw to reduce headaches.  There are situations that warrant specialized dental or oral surgery to correct TMJ issues, which may also alleviate or eliminate headache pain and frequency.

Neck and shoulder

Neck and shoulder pain create muscle tension.  Many of the neck and shoulder muscles attach directly to the skull so it should be no surprise that tension here can create headache pain.  Limited shoulder mobility and pain often creates neck disturbances as well see my neck and shoulder blogs below for more information.

Role of breath practice, postural change, sleep, and meditation

Breath practice works to replenish the brain and body with life sustaining, and repairing oxygen.  Oxygen’s life force is healing and promotes optimal muscular and neurological firing, which will ease the pain associated with headaches.

When we sit or work in a prolonged posture or position blood is shunted in a specific direction often crippling adequate flow to the head and neck.  Practicing postural change for even a few seconds every 15 minutes will produce a more oxygen rich environment within the head and body.  Postural pain and prolonged positions have also recently been associated with depression.

Meditation is directly correlated with improved sleep patterns.  It aides in more restful sleep allowing our bodies to enter healing, repair, and regeneration mode (see also my meditation and sleep blogs below).   Without sleep our bodies are never allotted the time to heal.  Without sleep chronic pain, disease, and illness is almost inevitable.

Links:

Meditation Blogs:  https://alternativeptfortworth.com/2016/05/05/the-secret/, https://alternativeptfortworth.com/2016/03/10/what-is-destressifying/

Sleep Blog:  https://alternativeptfortworth.com/2016/04/01/stop-fighting-your-sleep/

Neck and Shoulder Blog:  https://alternativeptfortworth.com/2015/06/04/neck-and-shoulder-pain/

Postural Pain Blog:  https://alternativeptfortworth.com/2015/05/12/postural-pain/

Nutrition Blogs:  https://alternativeptfortworth.com/2016/04/21/a-dose-of-medical-medium/, https://alternativeptfortworth.com/2016/02/18/offensive-health/, https://alternativeptfortworth.com/2016/02/06/on-the-radio-the-earth-diet/

I will be discussing the roles of meditation relating to spirituality and how to start a meditation program in an upcoming mentoring program called Spirit and spirits.  Please visit https://alternativeptfortworth.com/spirits-and-spirit/ for more information!

Butt Pain

Butt pain is not cool. I’m not talking rectum pain (go see a doctor if you have this), I’m talking pain right in the middle of your booty cheek. Can’t sit, can’t walk, can’t run, can’t get comfortable! What is the cause, and how can I fix it?

No one is immune to butt pain because we all have glutes (unless your glutes were bitten off by a shark). Pain in the butt may have a few causes including pinching by the piriformis, irritation of the sciatic nerve, lumbar disc bulge, low back derangement, SI/sacrum/coccyx dysfunction, and hip arthritis.

With butt pain we can assume that the glutes and hamstrings are tight and weak. There may be some associated quadratus lumborum tightness and weakness as well as quadriceps and IT band tightness (quads are usually pretty strong in healthy adults).  No matter the cause, there are a few simple fixes that can alleviate your symptoms:

Postural Change and Correction–My soap box of all time.  SYMMETRY.  It is SO important that we balance our posture.  Every 15-30 minutes change position, get up, stand, walk, stretch.  Movement helps to shift the pressures in the spine and joints to refresh and replenish the blood supply.  The blood carries vital nutrients and oxygen in and removes waste on the way out.

*If all you do is stand all day, lay down, roll like a ball, throw your legs over your head, hang upside down…change position!

LLD–what people in the biz call leg length discrepancy.  Most people have one leg that has little man syndrome.  Do not let the little or big guy rule your posture.  Either correct or overcome the LLD.  If your SI is always “out” (the biggest PT debate of all time is if the SI really moves at all), or if you have herniated discs, or a “bad side” it’s probably because the little guy isn’t up to par.  Correct LLD by placing an extra insert into the short leg.  If this feels too weird, then you will have to consciously balance your posture by even weight distribution and postural positioning throughout the day.

Cross Training–I marathon, CrossFit and practice yoga.  I began by running, and then my PT brain told me that I needed to strengthen to prevent an over use injury so I started CrossFit.  CrossFit improved my strength, which fueled my cardiovascular health for running but then I began feeling tight and too forward flexed so yoga came to the rescue.  Yoga is the the icing on the cake.  Yoga is the ultimate balancing machine.  No matter the sport, please practice yoga.

Yoga has taught me that prayer, meditation, and a healthy spiritual practice are vital components of the cross training circuit.  Again, it’s all about finding balance.  God made us to be multi-dimensional, multi-modal, multi-talented individuals capable of anything because we house His breath, life essence, talent and creation.

Eat Healthy— A healthy diet produces good neuronal firing and decreases inflammation.  Remember these simple tips:

  1.  You can’t over eat the produce aisle:  If you eat nothing but clean meat and produce, you WILL NOT be fat…it’s impossible.
  2. Clean meat:  Organic, free range, non-GMO.  Remember you are what you eat, so if your food is eating chemicals that can melt plastic, you are too.
  3. Plan your cheat meals:  Look ahead each week and decide when you are going to be bad.  Have a kid’s birthday party with a hot dog and Cheetos buffet in the future?  Know that you aren’t going to win any health awards at that party and plan accordingly.  I would recommend no more than 3 cheat meals in a week.  You can do a cheat day, where the day is dedicated to gluttony, but I’ve found it’s wiser to plan the cheat meals based on social obligations.
  4. Eat healthy most days of the week AND consecutively:  MOST days is four days out of the week. Try to string these together if you can so that your guts get a break.  You’ll notice less pain and swelling in the these four days because your energy will be used to effectively to fire your brain, muscles, and nerves.  Your guts get really tired and cranky kicking into high gear to digest indestructible carbohydrates and GMOs on a daily basis, so they’ll request energy from other sources (like your brain, muscles, and nerves).

The Earth Diet by Liana Werner-Gray is a great reference http://theearthdiet.com/.

Relationships–Look at your relationships and life, is there a pain in your butt? Shift it, fix it, or release it (as Davidji would say).  Remember that some relationships are toxic, get over it–try to shift it, fix it, or let it go if all else fails.  Look for a future blog featuring this approach to healing taken from Davidji’s book Destressifying.

Now to the physical therapy stuff…

Stretching–Feel free to totally “Zen” out in the following stretch poses:

Child’s pose:

Spread the knees wide, let the toes touch and bend forward putting your belly between your knees.  Hold for 3-5 breaths or up to 2 minutes.  Repeat with body shifted to the right and left.

child's

 

Quadratus Lumborum stretches:

This stretch is intense so please modify if needed.  Some are flexible enough to reach the top arm to the shin or grab the toes.  If you get a quarter of the way into the stretch and feel it, good job…that’s it for you today, stay and hold.

QL

Sit on the ground with legs spread wide.  Lean to one side reaching the opposite arm over head toward the toes.  You may use a strap around the ankle to assist.  Hold 3-5 breaths or 1-2 minutes.

twisted tree
Cross one leg over the other.  Allow the top leg to pull the bottom knee down and in.  You may be flexible enough to double cross the legs to take the stretch deeper.  Relax and breathe 3-5 breaths or 1-2 minutes.
Piriformis stretches:

Cross one leg over the other, grab the uncrossed leg behind the thigh and pull forward 3-5 breaths or up to 2 minutes

piriformis2

Glute stretch pigeon pose style. You can also come to elbows, or rest your head on the ground.  3-5 breaths or 2 minutes each side.

pigeon
Spinal twist by pulling one knee across the body, shift that same shoulder out and lower the opposite shoulder to the ground to deepen.  Hold 3-5 breaths or 2-3 minutes each side.

spinal twist

Quad stretches:

I like this pose because modifications can easily be done with depth of lean back (stay propped up on hands, come to elbows, lay on pillow, lay on ground).  I can totally relax and daydream for a while in this pose.  I like to let my head fall back as well.  Hold 2-3 minutes.

quad stretch

Rolling—  Sit on a tennis ball or foam roller and hang out.  Cross one leg over the other, find that nauseating trigger point and chill for 2 minutes.  Exhale through the pain, each exhalation should exit out of the trigger point relaxing it.  Just when it feels like it will never relax is when it does, so give it time–2 minutes of time, then move on to the next trigger point.  Don’t ignore the IT band because it’s often a culprit to be dealt with as well.

Glute roll:

foam roll glute
IT band roll:

ITB foam roll

Strengthening— Just because your butt cramps and spasms tighter than a vice grip does not mean that the muscles are strong.  In fact, the majority of the time, the gluteals are weak in cases of butt pain.  Try some of the following booty tighteners (after you stretch and roll):

Standing forward bend balancing on one leg: rep it out or hold 3-5 breaths.

single leg forward bend
Bridge pose (block optional):  rep it out or hold 3-5 breaths

bridge
Pistol  Squat (a CrossFit favorite):  To perform reps, you may need to modify depth, hold on to a stable object with one hand, or use a band.  Below parallel may or may not be obtained, and that’s OK.  You may also simply hold 3-5 breaths.

pistol

Knee Pain: Look Above and Below

“My knees never bother me”—said no one ever. Everyone has experienced either a complex knee injury or a simple tweak that is now haunting. “Oh great, my knee doesn’t hurt anymore”…<perform max squat clean>…”Never mind.” Here’s another scenario—”I’ve never had knee pain”…<gain 10 pounds>…”Why do my knees hurt all the time?!” The knees and low back are the middle ground, Switzerland, neutral territory. With neutrality comes comprise. Our knees and back compromise when the feet, hips, and upper body battle.

Look above and look below. What does this mean? It’s important to look at the joint or structure above the knee pain and below it to fully treat the problem manifesting in the knee.

In the foot, we’re looking for over-pronation (flat feet, knock knees) or under-pronation (rigid feet, bow legged). A simple correction to a neutral foot position may remedy knee pain. This may mean changing shoe type, getting new shoes, or getting a running/walking shoe evaluation (done at many running stores on a treadmill for free).

In the hip, we are looking for a neutral pelvis, leg length, muscular weakness (typically the gluteals in adults), and muscular tightness (quadriceps, hamstrings, gluteals, piriformis), which may be affecting knee position and function. Correcting leg length in athletes may greatly reduce knee and back pain.

Here’re a couple of tips to deal with knee pain:

1)  Stretch—seriously, at least 1-2 times a week spend some quality time stretching. Stretches specific to the knee include: hamstrings, quadriceps, gluteus, piriformis, gastrocnemius, and soleus.

2)  Joint mobilization—Try a gentle knee mobilization with a towel roll hold 30 sec to 2 minutes and repeat as feels comfortable.

3)  Strengthen—Target the gluteus medius, gluteus maximus, and hamstrings.

4)  Good shoes—don’t wait until the tread wears off or until your pinky toe is sticking out to get new shoes. Generally, for those exercising daily, this means zapatos nuevos every 6 months.

5)  Correcting leg length—this may be as simple as adding an insert or heel lift in the shoe of the short leg. For significant discrepancies (greater than 1cm) the use of a shoe cobbler may be beneficial to build the shoe up from the outside.  Many times shoes can be altered (even cute sandals) with no apparent, aesthetic, difference.

heel lift

6)  Knee sleeves—I know I know…I hate to rely on supportive devices but my left knee has converted me. For those of us squatting (especially below parallel), lunging, and lifting regularly, a knee sleeve can alleviate pain during these tasks. DO NOT wear the sleeve 24/7 unless recommended to do so by a PT or physician.

knee sleeves

7)  Allow time to heal—for a solid 10 WHOLE days after the initial injury, avoid movements that exacerbate the pain. In this time, you are stretching, strengthening, and mobilizing pain limited or pain-free. You may implement knee sleeves if returning to the activity continues to cause some pain.

8)  Maintain a healthy weight—fast every now and then. From my observation, the leading cause of knee pain is carrying around too much weight. The quantity of food I can consume in one sitting has changed drastically since fasting (I’m a small lady but I can eat!). Over one year, I worked my way up to tolerating a liquid only fast for 24 hours about once a week. If I have a crazy hard workout planned on a fasting day, I definitely throw some protein powder in the mix. I also allow myself to fail if it’s getting too hard and I need dinner—I just pick it back up again next week. This practice and regular exercise keep me in check.

**all of these recommendations are in the absence of a severe injury that requires medical attention such as a fracture, or ligamentous tear. You’ll know its severe if the pain intensity stays the same and function continues to be inhibited or impossible.