Achieve balance.

Skateboarding Health Tips

Posted on April 22, 2012 by Char_Hunter

Skateboarding……many of my firends over the years have had chronic or acute injuries affiliated with this sport. Listed her are some Techniques for a healthy – balanced recovery for some of the more common injuries such as Shoulders and Knees……

Rehabilitating Knees, Hips and Low Back (I was first introduced to this simple and very effective technique by my Chiropractor and it has helped to keep my knees and hips healthy and balanced for going on 10 years)

http://fixtherapy.com/2010/11/10/hip-and-knee-pain-dysfunction-part-1/

Shoulder Pain and Dysfunction

http://fixtherapy.com/2010/11/04/head-neck-and-shoulder-pain-part-2-the-spinal-roll/

http://fixtherapy.com/2010/11/04/head-neck-and-shoulder-pain-part-3-how-kundalini-yoga-can-help-you/

Chronic Ankle Pain (The ankles are a very integral part of balance and upper body health. These seemingly silly and very simple techniques can help to improve strength and balance in the ankles almost immediately)

http://fixtherapy.com/2010/12/31/quick-tip-from-foot-and-ankle-to-full-body-pain/

http://fixtherapy.com/2011/01/11/contrast-arm-and-foot-baths-pain-and-dysfunction-in-fingershandswristsforearmstoesfeetankles/

Overall Pain and Tension in the body (As we get older, a sport like skateboarding will take a greater toll on the body. We can help to decrease the pain and stiffness that goes along with high impact sports by increasing the nutrients in the body, stretching, counter balancing with relaxation techniques, and plain old listening to what your body is saying. Here are a few tips that have helped me to find a better balance while skateboarding)

http://fixtherapy.com/2011/03/02/optimize-your-muscles-electrolytes/

http://fixtherapy.com/2011/08/28/heat-vs-cold/

http://fixtherapy.com/2011/02/16/acute-injury-fracturesprainstraincontusion-and-more/

http://fixtherapy.com/2011/01/02/homeopathy-for-pain-and-dysfunction/

Thank You for Reading this, please feel free to contact me with any questions that you may have about the sports that you do and how to stay in the game.

Posted in Injury, Uncategorized | Leave a comment

Affusion

Posted on February 19, 2012 by Char_Hunter

Figure 1.

Affusion is a hydrotherapy application where water is applied with a detachable shower head covering the entire part of the body being treated in a uniform, even coat with gentle pressure.

Uses include: sub acute or chronic strains/sprains, circulatory problems, and mild vericose veins

Contraindications include: sciatica and severe varicose veins

Cold water = severe inflammation, mild or strong contrast = sub acute or chronic injuries, and on a regular basis, you can use hot to increase blood supply to any area where you are experiencing stiffness and decreased blood flow.

Figure 1. For injury in the hip/knee or lower leg/ankle/foot, apply the water slow and steady beginning at the base of the spine and continuing all the way down the leg (front or back) to the toes and back up again ending at the base of the spine. (as in figure 1.) Try to go directly over the area that is sore with each rotation. Repeat up to 5 times on one side and then switch to the other side as you should always treat both sides even if one side is uninjured. You can stay on the same side up to five rounds, or you can switch sides with each round.

Figure 2. For Neck/Shoulder/Arm/Wrist/Finger pain, begin at the base of the skull and follow the arm down to the end of the fingers and back up again. (as in figure 2.) Use the same method as above where you stay on one side for several rotations, or switch sides of the body each time.

Figure 2.

The electromagnitvity of our muscles responds very well to the electricity of water and to the vibration of the water hitting the surface of the muscles. By following the full pathway of the nerve, this modality is very effective for quick relief of pain and for increased healing.

Note: for back pain, simply apply the shower head to the spine from the base of the skull to the tail bone and back again in a smooth rotation along each side.

Posted in Ankle, Back, Hydrotherapy, Inflammation, Injury, Knee, Neck, Shoulder, Uncategorized, Wrist | Leave a comment

Barefoot Running

Posted on January 15, 2012 by Char_Hunter

Vibram Five Fingers

I decided last summer to take up barefoot running and wanted to give it some time before writing about it: These are Vibram barefoot running shoes that I picked up from Mountain Equipment Co-op and I am really happy with how they fit and how they feel when running. If it is warm out and I’m on trails, or at the beach, I will often run in pure bare feet, however the weather in Vancouver is pretty cool for a large part of the year, so the Vibram’s help to give me a slight cover for warmth. You can run through water, over rocks, or through dirt and you will be amazed at the performance of these shoes.

When I studied Massage Therapy, one of our instructors imparted a lot of knowledge to us about the importance of bare feet and since then, I have tried to walk hike and garden as often as I can in bare feet, flip flops, or thin soled shoes. According to the specialists that I’ve seen over the years, I have fallen arches and for quite a few years I wore arch supports. After learning more about Anatomy and Physiology and adopting the barefoot approach to movement, my feet are healthier than they have ever been and I feel no pain in my hips or knees when I run and hike.

I’d like to link to an article from Michael Warburton, who possesses a lot of knowledge about barefoot running. I will let his incredible wealth of information do the talking. Enjoy.

Posted in Ankle, Back, Exercise, Fallen arches, Foot, Gait, Lower back, Shin splints | Leave a comment

Pregnancy

Posted on November 19, 2011 by Char_Hunter

A beautiful time to nurture, reflect, eat well, stay fit, laugh, plan, and visualize what life will be like with tiny loving hands and fingers that cling to you, eyes that can’t let go of you, and a precious, perfect gift from the universe to your heart and into your arms………..this is what pregnancy and motherhood is to me.

Healthy Pregnancy Tips:

- Stay in good shape with exercises such as walking, aquasize, and yoga (8 hours of labor is equal to running a 42.195 km marathon, so your body needs to have the endurance and strength to carry you through)

- Take good care of your muscles and joints, find a Massage Therapist, Acupuncturist, Naturopath, and GP who inspire you to feel healthy and well

- I found Vitamin IV’s to be very helpful during my pregnancy, most Naturopathic Physician’s have the means to do these

- Sleep lots, eat lots of healthy food, Listen to nurturing music, create meditative activities that keep lower stress in your life as these will carry you through many challenges along the way pre and post natal

_____________________________________________________________

Here are links that will help to calm your heart and mind and give you the tools you need to feel inspired and excited about the journey ahead. The midwife listed below was our midwife here in Vancouver, she played a big role in the peaceful, powerful home birth that brought us a daughter who slept through her first night, smiles and laughs all the time, and continues to shine daily.

http://spinningbabies.com/

http://www.pomegranate-midwives.com/us

http://www.midwiferygroup.ca/m-annie.html

You will also find many helpful tips for body pain and dysfunction during your pregnancy on this site, listed below are some of the exercises that will help to decrease pain in the body associated with changing hips, chest, shoulders, neck, back, and legs (don’t hesitate to email me with any questions or concerns about theses exercises)

http://fixtherapy.com/2010/11/10/hip-and-knee-pain-dysfunction-part-1/

http://fixtherapy.com/2010/11/04/head-neck-and-shoulder-pain-part-3-how-kundalini-yoga-can-help-you/

http://fixtherapy.com/2010/10/30/head-neck-and-shoulder-pain-part-1-5-5-rule/

http://fixtherapy.com/2010/11/04/prationers-that-have-helped-me-to-reach-a-level-of-total-wellness/

http://fixtherapy.com/2010/12/31/quick-tip-from-foot-and-ankle-to-full-body-pain/

Posted in Pregnancy, prenatal, Uncategorized | Leave a comment

Core Strengthening Made Simple

Posted on October 12, 2011 by Char_Hunter

This exercise will build incredible core strength and support the spine, keeping your posture inline all day. Incorporate core strenthening into your morning routine, at the gym, or try it before you go to sleep at night

Core Strengthening

- Lie on your back, bending your knees until your feet are flat

- Breath deep, slowly bring your belly button towards your spine. Do not rush this exercise, it is the deepest muscles of the stomach/back/and hips that you are looking to engage

- As you feel the deep core muscles gathering momentum, you may feel like your back is sinking further into the surface that you are on, this is exactly what you want to accomplish with this exercise

- Hold this pose for 30 seconds the first time that you try it. You want to work up to 2 minutes eventually, so 30 seconds is an excellent start

- Release and repeat, holding a little longer the second time. Tune in to the effectiveness of this exercise when performed slowly and remember to relax the head/arms/legs/and chest as much as possible.

- For the best results do this exercise twice a day and hold for 2 minutes each time

* The surface muscles of the stomach should feel fairly relaxed when perforimg CS*

Here is an example of what this exercise can change for you. Sway back can be caused by weak core muscles. If you do this simple core strengthening exercise, you will notice a major decrease in the curve of your low back almost immediately and it will last for the entire day as opposed to just a few hours at the beginning of the day.

_______________________________________________________________

A Deeper Look

The Core Muscles that you will be focusing on with this particular core strenthening exercise are: Transversus Abdominus, Internal Oblique, External Oblique, and the Iliopsoas muscles.

Many of us have stronger superficial muscles of the trunk due to daily activity that engages the Pectoralis Major/Minor and the Rectus Abdominus. With core strenthening, we are looking to better support the bones and joints of the skeleton by improving the internal muscles attaching directly to the bony landmarks. Muscle balance should always be the focus of our daily routine as balanced muscles properly support the skeleton, contribute to a healthy lymphatic system, and increase our energy level substantially.

Core Muscles of the Torso and Hips