You are currently browsing the tag archive for the ‘Natural Medicine’ tag.

Frozen shoulder is a common shoulder pathology that can cause pain, decreased range of motion, disrupted sleep, and a decreased ability to perform basic daily activities. It is a frustrating complaint that has few treatment options from the standard care approach. As an acupuncturist focusing on shoulder pain, I have heard everything from “wait two years, it will just go away” to aggressive procedures that include anesthesia and manual manipulation of the shoulder to quickly reintroduce full range of motion. From my experience, people generally don’t like being told to sit around and do nothing and aren’t fans of unreliable aggressive and painful procedures. So, what can be done to help?

Unfortunately, there is no one shot cure all approach. There are however, options to try that may be very beneficial both at home, or with a professional. It is the health care professional’s duty to meet every patient where they are at when they walk through the door. Recognizing what works for one patient may worsen symptoms of another in regards to movement, is pivotal. That being said, we want to talk about home care options here and only briefly offer options for health care providers.

Frozen shoulder occurs in three stages: freezing, frozen, and thawing. Each of these stages comes with a separate focus. Generally speaking, the freezing stage is painful, the frozen stage is when the least mobility is available, and the thawing stage is the recovery period. Throughout each stage, tolerable movement is key. It is commonly thought that the frequency of tolerable range of motion is useful at increasing speed of healing. So, what are methods of tolerable range of motion?

Initially speaking, exercises to work on include both a wall walk and a pendulum exercise. These exercises don not require any special equipment and can be performed in a pain free manner by most people. The wall walk exercise can be performed in two separate directions, which makes it useful for range of motion. The video below discusses and demonstrates both of these exercises and how you can make them most effective.

 

If the above exercises worked well or are to easy, then it is time to test out the movements in the video below! You can use a dowel, broom stick, or perhaps a friend to try out these movements. In practice, these are often referred to as proprioceptive neuromuscular facilitation (PNF for short). If these can be performed correctly and pain free, you will note marked improvement in range of motion immediately. It is important to be consistent with the exercises to try and keep progressing. The video below demonstrates how to use this style of stretching with a stick. It is possible to use a home pulley system in a similar fashion as well.

Outside of these exercises, there are other methods of homecare that can be used. Self massage can be very helpful at decreasing pain and increasing range of motion temporarily. Good target muscles to “roll out” include the pectoral muscles and infraspinatus. The videos break down the details on how to perform these easy homecare options, but it is important to note that this should be done in a tolerable manner in regards to pain. These techniques can be performed before and after exercises, but do not go overboard on it beforehand. Utilize quick and light massage techniques to loosen the fascia up versus really working deep into those trigger points when doing before an exercise. Stronger and longer compressions can be used at the end of homecare exercises. If you find self massage to be really helpful, you can consider investing in a ‘Theragun’ or similar machine. They are not an inexpensive investment, but for the patient that really values trigger point work, ‘Theraguns’ provide easy homecare relief. Many local running stores have the option to test them out if your health care practitioner doesn’t have one.

Another excellent homecare option is taping. Taping takes a willing partner, but can be useful at mitigating related pain, aiding in muscle firing during exercise, and temporarily increasing range of motion. There are many different options when it comes to purchasing tapem, but my personal preference is Rock Tape. In the video below, I demonstrate a great approach to taping the shoulder that can be followed along at home!

If you decided to try any of these methods above,  let me know how they go by dropping a comment below. If you are inclined to try alternative treatments for your care, Trigger Point Acupuncture can be a very effective method of providing relief and increasing range of motion when combined with the other treatment options discussed above. Obviously, a blog post is not made to be a replacement for seeing professional that can identify your personal needs. Please discuss these options with a licensed health care professional before trying them on your own. Happy healing!

 

 

Getting an extra boost is always desirable for a workout. Whether you are looking for an edge on a big day or just dragging a bit and need a pick me up, energy drinks have become a quick grab for both the athlete and those trying to get through the work day. As always, it comes down to what is in the energy drink that should be considered. Obviously, the number one “pick me up” ingredient is caffeine. Now there isn’t anything wrong with utilizing some caffeine, but overuse will decrease its usefulness and have a negative impact on your body.

                Caffeine is a stimulant. That means it will give you energy, but it does not mean it does not come with side effects. For example, caffeine may cause an increase in heart rate, blood pressure, and body temperature. In that effect it is similar to a basic warm up before exercise; it will get our body temperature up, get the blood flowing, and prepare body for the actual workout. From that stand point, it isn’t the worst thing. Personally, when I climb mountains, I will have Cliff Blocks with caffeine handy because the extra energy and calories work great when I am at an altitude where the last thing I want to do is eat. These would not be as useful if I used them all the time though, as tolerance to caffeine also occurs. Unfortunately so does addiction.

                It is one thing to use caffeine for an occasional workout, but it is completely different thing to use caffeine all day. The more one uses caffeine, the less effective, more addictive and worse the side effects become. I mentioned some of the side effects and can reason how they would be good for exercise, but let’s think of those effects during times of rest or at least physical rest.  An example is 2 cups of coffee sitting in rush hour traffic. The caffeine can cause restlessness and perhaps anxiety. Coffee with breakfast, energy drink for your morning workout, mid afternoon iced coffee to get through the day, and then a soda with dinner now you’re in trouble!  Another fun side effect of caffeine is the increased excretion of calcium. Now that useful occasional drug has the potential to cause lasting side effects to the body including decreased bone health. So what do we do for energy instead?

                I don’t necessarily recommend stopping a single daily cup of tea or coffee. The increased antioxidants are a great benefit and the amount of caffeine isn’t going to send you on a downward spiral. I do encourage people to consider the thought behind the extra pick me up. Do you need a boost or do you need more rest? Caffeine can stay in the system for 6 hours, so that night cap is affecting your sleep whether you want to admit it or not. Realistically, you want caffeine, but you need water and electrolytes. Dehydration has a profound effect on energy levels. We recommend drinking half of your bodyweight in ounces of clear filtered water per day.  To gain electrolytes you can be sure to eat a balanced diet. What about energy for the everyday workout?

                If you are dropping back to a max one cup a day of tea/coffee and you are a multiple cup drinker per day, the first week will be tough. Nervousness, irritability, and headaches are not uncommon. Once that is done what are options for energy? A pre-workout energy shot can be useful and does not have to contain enough caffeine to turn a slug into a cheetah. My personal favorite is Elevate Shots by Thorne. It contains minimal caffeine (2mg per serving), which means the pick up is more gradual and thankfully the crash is non-existent. It works off a proprietary herbal blend to give adaptogenic support (think balancing more than stimulating). Using Elevate before longer workouts is awesome and you will experience great stamina. They are portable, single dose and even tasty. If you want to learn more about these, come into the clinic and check them out.  The other amazing and simple way to help maintain natural energy without overloading on caffeine is a homemade sports drink. Below is a great and simple recipe for one that I got from my colleague at Source Naturopathic Dr. Robert McElroy.

Home Made Sports Drink

An amazing and simple way to help maintain natural energy without overloading on caffeine is a homemade sports drink.

 

                This is just one of many options for creating a homemade sports drink. It is also significantly lower in cost than picking up a Gatorade (with way too much sugar) or an energy drink (with way too much caffeine) at your local store. It also allows you to pay closer attention to what your body actually requires in regards to nutrients. With adequate hydration (water and electrolytes) and the occasional use of adaptogenic herbs (see your natural health care provider first!), a high caffeine intake will no longer be as appealing. If it is, seeing a health care practitioner for a screening would be a great idea. Have questions? Please feel free to comment below or contact us directly. If you liked it please remember to share this with your friends! Thanks for reading.

Enter your email address to follow this blog and receive notifications of new posts by email.

Hours & Info

425-556-0484
M-F 10am-5pm
Saturdays by appointment only