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Foods that Fight Inflammation

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You are what you eat… OLYMPUS DIGITAL CAMERAAn apple a day keeps the doctor away!

Nutrition is SO importation in our daily lives but even more important when you are recovering from an injury. If you are an athlete, weekend warrior or even just a regular Joe, you will probably experience some inflammation at some point of your life. Inflammation can occur in your muscles, joints, digestive system or all of the above.

When that happens it’s BAD news. Inflammation causes pain, swelling and irritation to the surrounding tissues including muscles, joints and internal organs. Instead of grabbing for that bottle of ibuprofen here are some great food sources that can decrease inflammation!!

 

1. Avacadosavocados

Avocados are a rich source of anti-inflammatory monounsaturated “good” fats. These are a great source of nutrients for runners and triathletes (high impact athletes), who are prone to inflammation of the joints. The vitamin E and C, manganese, selenium and zinc in avocados also helps to soothe inflammation.

2. Blueberries

Blueberries help decrease inflammation through their powerful antioxidant compounds.

3. Citrus Fruits (Lemons, Oranges, Limes, Grapefruit)

These fruits with high concentration of Vitamin C help to reduce swelling and inflammation especially in the respiratory system (your lungs) which is why they are often recommended to help aid with the common cold and flu. These fruits can also be extremely helpful with recovery from exercise induced asthma.

4. Dark, Leafy Greens

Dark, leafy greens are an excellent source of Vitamin E which help to protect your body against cytokines which cause inflammation. Adding kale or spinach to a recovery shake is a great way to get more veggies into your diet!

5. Ginger and Tumeric ginger

Ginger and Tumeric are 2 other options for decreasing inflammation. These simple and natural spices share many similar properties that are non-steroidal anti-inflammatory drugs. These spices are great for those individuals suffering from systemic inflammation such as arthritis or fibromyalgia pain.

 

Taking care of your body starts with proper nutrition and hydration! Try the examples above or consult with a nutritionist for a more detailed look at how to make changes.

Remember…You ARE what you eat! So eat healthy, eat often, and always drink plenty of water!

 

Ouch, My Heel Hurts!!!

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August is the middle of race season for most runners and the same is true for me.  I completed the Colfax half marathon in May and ran in the Georgetown to Idaho Springs half marathon last Saturday!

GIShalf

The race was beautiful, the weather was perfect but there was something holding me back…my heel pain. Yes, it’s true even physical therapists suffer from the occasional injury. I increased my training mileage a bit too quickly and developed a minor case of Plantar Fasciitis. Good news is with proper treatment and training adjustments I’ll be 100% in a few weeks!! That’s great news since I’m planning on running the Denver Rock ‘n Roll Marathon in October.

Plantar Fasciitis
What is it: Plantar fasciitis (say “PLAN-ter fash-ee-EYE-tus”) is the most common cause of heel pain. The plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Important Facts: Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling.

Statistics: Approximately 2 million patients are treated for this condition every year. In most cases, plantar fasciitis develops without a specific, identifiable reason.
Treatment Duration: More than 90% of patients with plantar fasciitis will improve within 10 months of starting simple treatment methods. Many treatment options exist, including rest, stretching, strengthening, change of shoes, arch supports, orthotics, night splints, anti-inflammatory agents and surgery.

Do’s/Don’ts: Don’t push through the pain. Often a couple of weeks of reduced activity and following the steps above will help.

Don’t go barefoot or wear flip-flops. Continue to wear a good pair of sneakers or or another shoe with a low heel.Plantar Fasciitis

Common Myths: First Myth: NSAIDs like aspirin, ibuprofen, etc. are a good treatment for plantar fasciitis. Very often, doctors will prescribe Non-Steroidal Anti-Inflammatory Drugs such as aspirin and ibuprofen, and the reason is that they believe long-term plantar fasciitis is a result of inflammation. But the most current research shows that this really isn’t true. Since the origin of the problem isn’t what the doctors believe it to be, naturally NSAIDs can’t do much to help.

3 Things You Must Know to Treat A Migraine Headache

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Anyone that has ever suffered from a migraine headache knows they can be debilitating. One of the leading causes of missed work in the U.S. is from migraine headaches. Symptoms include nausea, vomiting, or sensitivity to light. In many people, a throbbing pain is felt only on one side of the head.migraine headaches

Some people who get migraines have warning symptoms, called an aura, before the actual migraine headache begins. An aura is a group of symptoms, including vision disturbances, that are a warning sign that a bad headache is coming.

When most people have a migraine headache they reach for the pill bottle; Excendrin, Aleve, or Advil. Or they might have a prescription from their primary care doctor or neurologist for Fiorinal, Topamax, Imitrex to name a few. Some people reach out to their chiropractor, acupuncturist and/or massage therapist. Not too many people think of a physical therapist to help them and understandably so. Most people when asked think physical therapy and think exercise, if you have ever had a migraine headache the last thing you want to do is exercise. In my practice at Physical Therapy and Lifetime Wellness I have a developed a breakthrough natural treatment for migraine headaches.

The protocol that I have developed entails the following;

1. Identifying the ultimate root cause  of the headache, once I have done this I can usually make a large reduction on the headache in the first visit, if not eliminate it completely.

2. I do not involve any pills, injections, or surgery. I simply use my hands to lower the bodies nervous system and balance out the body’s energy.

3. I realign the spine gently using SAFE mobilizations (NEVER MANIPULATING the neck, as it can cause stroke and even death)

 If you or someone you know suffers from migraine headaches please know there is no reason so suffer any longer. Visit our main website ptlifetime.com

How to Stop Low Back Pain

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Low back pain is very common in our society.

Here are just a few things to do to stop the pain:backpain

  • Lie on your back, place a pillow under your knees, breathe in through your nose and slowly exhale through your mouth.
  • In the sitting position, pull your belly-button into your spine, as you continue to breathe in through your nose and out through your mouth. Do this even when working, watching tv, etc.
  • Work on your posture! Try gently pulling your shoulders back and trying to sit or stand up taller.

DON’T DO:

  1. Don’t sit for more than 20-minutes at a time. Get up frequently and gently twist, stretch, etc. for 60-seconds before sitting back down.
  2. Don’t aggressively stretch your back or hips. Gentle stretching will have more benefit than painful stretching.
  3. Don’t stress. Stress adds extra tension and strain on the muscles of your back. Try to relax and breathe.

This should really help you find relief from lower back pain. If you have any questions just call Liz.

A Little About Liz…

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People ask me all the time, “why did you decide to go into Physical Therapy?” For most physical therapists it’s because we had some exposure to it when we were young and this is exactly the case for me.

Here is a little of my story…

 

I started ballet classes when I was 3 years old and even as a young child I loved it! I loved it so much that I went from dancing 1 day a week as a child to 7 days a week by the time I was 12. I was accepted into the Dallas Metropolitan Ballet and danced my heart out as a  company member for 4 years. I was fortunate enough to go to 12 week summer training camps with the Boston Ballet and Hartford Ballet 3 years in a row and audition for those companies.

ballet

As much as I love ballet, my body is not quite made to be a New York City Ballerina but this was not going to stop me from trying. I went through minor to major injury after injury trying to keep up and force my body to do things beyond it’s limitations. Through each injury: broken toes, sprained ankles, torn/sprained muscles, knee pain, hip pain, lower back pain, neck pain and shoulder pain, my physical therapist (who also is my wonderful and caring mom) was there to help me stretch, strengthen and heal as fast as possible. The physical therapy was hard work for each injury.  It showed me the importance of having muscular balance and how to appreciate each joint, muscle, tendon and ligament but most importantly it was what kept me dancing and living my dream.

When I decided to move on and pick a career I knew that I wanted to be that same person that my mom was for me. I wanted to help people recover from injury, pain and weakness and return to doing whatever it is that they love to do: dance, golf, run, bike, swim, hike mountains, ski, etc. Physical therapy is such a unique profession where we are able to help people recover from injury and decrease pain without medication and without surgery. We are able to show people how their bodies can heal naturally and become stronger than maybe they were even before injury. We are able to give people back their dreams, this is what I love the most about my profession and why I love working so much. I want to help people become their best and live their dreams, the best way I can do this is by being a physical therapist.