Embracing the Tides of Change
by Rhonda Grace Sandhu

Is there any doubt that current times are influencing our health and well being in ways never seen before? As phases of the moon influence the tide, they affect life on the planet through weather patterns, animal migration and even land mass movement. Similarly, these historic economic times shift human patterns in physical, mental and emotional tides, often creating a heightened sense that the land beneath our feet is shifting. It is a new type of stress leading to new health conditions and a perpetuating cycle of concerns.

Our economic downturn simultaneously presents a catalyst to reform our healthcare plan. While we investigate what would work for us as a nation, we must consider what would work for each individual. We need an efficient and attainable plan that addresses individual needs and steers clear of cookie-cutter solutions that diminish personal choice. The United States has made progress by including some alternative modalities into new legistlation, such as massage and acupuncture, yet there is the need for much more.

Is there a way that we can use the momentum of this time and really put healthcare choices into our own hands? We could call it America’s Self Care Plan with the hopes that in the near future, our values of holistic modalities will be included in our healthcare system, creating more choices for all.

We must set the example and create the solution ourselves. Caring for the self starts before a doctor is needed by bringing awareness to our attitudes and actions. It involves a system that includes everything from stretching, nutrition, and hydration, to injury recovery, posture and overall daily wellness.

The simplest techniques to wellness are often overlooked because they are so easy. For example, breathing is something we do without thinking. However, when focused on, deep breathing can dramatically reduce physical stress on the heart and change the heart rate, in turn, affecting blood pressure.

Pain and stress are present as alarm systems that inform us when something needs to be changed. For example, if our back hurts from sitting at the computer all day, stopping and bringing awareness to our posture and adding a stretching routine may break the cycle of pain. Self care can be that simple. In the long term, as confirmed by Dr. Matt Sanicki of Chiropractic Release and Acupuncture Center in San Diego, this practice can even prevent degeneration of our skeletal structures and dramatically reduce the risk of nerve damage.

Most importantly, self care includes working with, managing and being able to change physical, mental and emotional patterns that do not serve our highest health goals. The first step to creating a self care system is the awareness that implementing one is necessary in the first place. The second step is researching and finding holistic health models that serve our individual purposes. Adjusting unhealthy habits—whether they concern our diets, exercise patterns, or emotional tendencies—and adopting new patterns that promote daily health can be easy once we make the choice to do it.

Once individually examined, awareness and accountability are the cornerstones that support a healthy model resulting in the most powerful of changes. The physical body is made up of an amazing circuitry that informs us of its needs. Self care starts with tuning into our intuition. If we listen, instead of ignoring the signs and going about our daily routines, we will know when change is needed.

We are fortunate in that if we seek out holistic health modalities in our country, we will find them. As a Holistic Health Practitioner in the field of bodywork and a student for 13 years, I am amazed at how many healing modalities are available. Holistic health professionals such as naturopathic doctors, chiropractors, massage therapists, acupuncturists, herbalists and nutritionists are becoming more popular in today’s western world. We have many available models in our multi-dynamic culture that help us to increase awareness, support prevention and provide solutions for day-to-day wellness.

Holistic modalities are even entering the field of allopathic medicine. A western medical doctor by the name of Dr. Janet Travell worked with President John F. Kennedy to relieve his back pain with her form of Trigger Point therapy. Trigger points are pain patterns between the musculoskeletal system and the nervous system that can be interrupted. Dr. Travell created and implemented this therapy using anesthetic injections on trigger points in the body to relieve pain. Her technique evolved to a manual touch therapy known as Neuromuscular Therapy (NMT), which is currently used without injections by massage therapists to similarly deactivate trigger points in the body.

Though massage therapists are not doctors and would not diagnose an illness, they are great resources to call upon for wellness tips as a part of a holistic health care team. Massage therapy is one example of alternative healthcare. Self care involves researching the options, speaking to wellness professionals, and selecting the course that is right for you.

Alternative plans involving self care can empower a nation in times of change and encourage a cultural attitude that takes more of a driver’s seat on the road of prevention. This can become a path to self-discovery—rather than turning solely to our political leaders for answers, we can lead ourselves. It is an opportunity to embrace the tides of change and implement a more accountable self care program within a healthcare plan that promotes a cultural sense of wellbeing. Self care can be attended to in our own corners of the world and someday it may be a part of a universal health care plan for us and for future generations.

Self Care Plan in Action

• Create Time for Yourself
• Make time to be present with yourself
• Find the right space to tune in
• Set a regular schedule that is realistic
• Design a Personalized Check-in System with:
• Habits
• Pain
• Discomfort
• Educate Yourself
• Research holistic alternatives
• Attend community health events
• Explore open houses for schools and clinics
• Connect
• Try a new modality
• Attend workshops
• Volunteer
• Be Patient with yourself
• Set aside funds for self care as best you can
• Treat yourself as you would like others
• to treat you and pass it on!

About the Author
Rhonda Grace Sandhu is a Holistic Health Practitioner who teaches at the International Professional School of Bodywork and leads wellness retreats. Learn more at www.bajawellnessretreat.com or contact info@bajawellnessretreat.com or 888.774.7887.

Team Maximized Health has put together an excellent video demomstrating how to use The Original Backnobber® II

YOU AND YOUR MUSCLES, TENDING TO YOUR POWER PLANT
By Bernard L. Gladieux, Jr.

Nearly all training athletes experience some post workout muscle soreness. Non athletes and newcomers to physical exercise may wonder if it is even worth the agony. To people who are unaccustomed to the transient pain that often follows high intensity effort, and those with low pain thresholds, it may not be. To the committed veteran, elite athlete however, garden variety muscle stiffness, soreness and other soft tissue aches and pains are just an acceptable feature of the sport – like thorns amongst the roses. Moreover, a certain level of pain goes with the territory, and veteran athletes come to accept the post workout mix of fatigue and soreness as a sign that in the recovery, the body is assimilating, repairing and restoring to come back stronger, tomorrow or next week.

Macho stoicism can help you cope with such pain to a certain point, but even the toughest athlete performs better and is happier when the recovery passesrapidly and the sore, stiff feeling doesn’t linger. Here are some simple techniques for handling, managing and minimizing the distracting, if benign muscle pain virtually all athletes come to know in due course.

Distinguish:
Learn first how to tell the difference between pain that will go away promptly after a few ibuprofen and some rest and pain that has decided to take up long term residence in your body. If pain has taken a long time to build, slowly increasing in severity over time even though you’ve tried to ignore it, chances are, it will take just as long or longer to go away – assuming you will give it the proper care and rest.The worst that you can do is to try to banish the pain as an act of will. You will not recover from a chronic injury if you continuously repeat the trauma, whatever it may be and however subtle. You would think the idea is too, too obvious. Unfortunately, many athletes, especially those hooked on endurance training all too often allow the triumph of blind hope over experience and common sense.

Prevention:
Simple muscle soreness that fades after a day or so does indicate that your soft tissues are going through a training cycle in which, all else being equal, they will be stronger when they feel better. Trick is to train just hard or long enough so that the soreness does go away after a reasonable recovery, say, 24 to 48 hours. To enhance your recovery, always be sure you have plenty of water in your gut before, during and after every training session. The hotter the outside temperature and the more intense the training, the more important good hydration is. Especially when it is hot and humid and the effort is going to last more than an hour or so, do consider adding specific electrolytes before, during and after. They can keep you from cramping, bonking and just feeling crummy.

Warm ups:
Failure to ease into hard effort may be the most frequent cause of lingering muscle pain. Muscle fibers flex and stretch against one another in an infinite number of interfaces underneath those ripples. To work efficiently, they need to be thoroughly lubricated. When you warm up, that is what goes on inside your muscles and explains why you can make some muscle soreness go away by easing into a workout with a long warmup. Almost as important is a gradual cool down that keeps your heart rate up at a fairly high, albeit sub-aerobic level for at least a few minutes at the end of the session. That permitsthe blood to carry away the accumulated lactic acid in the muscle tissues, a biochemical cause of muscle soreness.

Stretching:
Although there are still doubters around, the general consensus among trainers and rehab specialists on the efficacy of stretching for athletes is in favor of it. If you stretch deliberately and regularly when the muscles are well warmed, it will enhance your flexibility and will probably reduce a lot of exercise related pain.

Drugs:
Non steroidal anti-inflammatory drugs like ibuprofen and aspirin are favored by many trainers and athletes for sore muscles and do seem to provide genuine, if temporary, relief. As a general rule, however, prudent athletes try to take these apparently benign, over-the-counter drugs only when they are really needed.

Massage:
Firm, deep manipulation of your muscles before and after exercise will almost always make sore muscles feel better, and some times, under skilled hands the results are dramatic. If you are a serious, training athlete, seek out a good, regular massage therapist on whom you can call both before and after important races and training sessions.

In Good Health,
Bernard L. Gladieux, Jr.
President
The Pressure Positive Company®

*To read more articles visit our massive Self Care library @ www.pressurepositive.com.

Maintaining Optimal Fitness for Cycling Enthusiasts
by: Janet Silva, MSPT

Cycling is a year-round activity that is enjoyed by many individuals, from the competitive athlete to the weekend warrior. Cycling allows participants to experience the outdoor environment over miles of terrain while improving their cardiovascular endurance and overall physical fitness. In addition, cycling can provide a healthier alternative to running in that there is reduced stress on the joints and thereby, decreased wear-and-tear and breakdown of tissues over time.

All in all, cycling is an excellent form of exercise with many healthy benefits. However, there are still necessary precautions one must take in order to prevent unwarranted injures. Biking is unlike other forms of exercise because riders may complete 90 or more repetitions each minute. When you multiply those rpm’s out to a one-, two-, or three-hour bike ride, that’s a lot of repetitive motion which lends itself to a potential for injuries.

Due to repetitive stress injuries, it is extremely important that the bike and equipment are correctly fitted to the cyclist to allow the athlete to maintain a healthy body position and long-term well-being. The following is a list of considerations for proper bike fit to the cyclist:

Bike Frame:
The cyclist should clear the top tube by 2-3 inches when standing over the bike.

Seat Positioning:
The seat should be positioned so that the rider’s knees are flexed 22-30 degrees with the pedal in the lowest position. The proper seat height for a rider is largely a function of his/her foot size and leg length

Handlebar Height:
The stem that holds the handlebars should be set slightly lower than the nose of the saddle, based on the riders needs and the event that he or she will be competing in.

In addition to the correct fit of the bike to the rider, it is also essential that the cyclist be in top physical shape in order to ride for long periods of time without being at risk for injury. Areas that are particularly relevant to riding include the following: lower extremity and trunk flexibility, hip flexibility, and range of motion in all planes (flexion, extension, abduction, and external rotation), lumbopelvic orientation and motion, lumbosacral stability and ankle range of motion, especially dorsiflexion (the ability to bend ankle up). The following are a list of exercises that can be performed to work on the above areas mentioned in order to improve overall fitness and be in top shape for riding:

The Workout
Final Notes-

~Remember to dress warmly when temperatures start to drop by wearing cycling pants to keep the legs warm and prevent injury. Many individuals prefer to layer cycling pants over their padded bike shorts so that if they get warm they can strip down to their shorts and ride comfortably no matter what the temperature.

~Remember that with all exercise it is important to start and end with a proper 15-20 minute warm-up and cool-down to allow the body to adjust to changes in physiological needs.

Have fun, stay healthy and pain-free, and enjoy the ride!!!

This article has been re-printed with permission of Sports Physical Therapy Institute. For additional information and articles be sure to visit their website at http://www.sportspti.com/

Original Backnobber® Donated to
The Smithsonian Institution
July 29, 2009

On March 9 1985, the Pottstown Mercury of Pottstown Pennsylvania reported that the Smithsonian Institution in Washington DC had requested a sample of The Original Backnobber®, a product of The Pressure Positive Company.

The article in the Mercury went on to state:

Bernard L. Gladieux, Jr, President of The Pressure Positive Company announced that the museum asked the company for a sample of its product, The Original Backnobber® for its exhibit on medical science and modern medical techniques used to treat pain.

The Original Backnobber® was developed by Gladieux as a device anyone can use to reduce common, chronic muscular pain in the neck, shoulders and back.

The Backnobber® is shaped like a large letter “S.”  This model of the Backnobber®, an earlier version of the now popular Backnobber® II, is hand made out of bar steel with hardwood balls or knobs cemented on to the ends of the “S.”   The Backnobber® is designed to be looped over the shoulder or under the arm with one of the Knobs pressed into the muscles of the back.

Gladieux reports, “When I spoke to the Smithsonian’s curator of medical science and explained how the Backnobber® works, she showed an immediate interest.  Of course we are delighted the Smithsonian has shown such an interest, but it seems entirely appropriate since The Original Backnobber® is, after all, an authentic American Original, conceived, created and produced right here in the United States.”

“The effect of using the Backnobber®,” Gladieux says “is much like the effect you would get if you could walk around behind yourself and massage your own back.  Certainly it is better if you have someone skilled in deep muscle massage techniques, but few of us have that someone who is ready, willing and able at the time of need.”

Gladieux stated that no one is yet quite sure why the intense pressure on the muscles seems to relax tension and pain.  He makes no claims that the Backnobber® will cure the underlying causes of pain but adds that most back pain is muscular and can be alleviated using simple, deep pressure on trigger points, as well as regular exercising and stretching.

The Backnobber® is highly cost effective, non intrusive, drug free, and it is guaranteed, but, Gladieux cautions, it is no substitute for proper medical care when indicated.

Finally, Gladieux  reports that the Smithsonian request arrived at the Company’s rural headquarters in rural, eastern Pennsylvania, nearly twenty five years ago and that he has no way of knowing how long it or even if it was displayed in the medical science exhibit in the national Smithsonian Institution museum in Washington D.C.  “But,”  Gladieux states, ” I have always been gratified that our simple Backnobber® is part of this national collection of historic artifacts.”

Overuse Injuries in Runners
by:Jeff Erickson, MPT

Spring is upon us and that means that more people will be heading outdoors to go running.  There’s nothing better for the mind and body than exercise, especially when it’s outdoors.  However, avid runners are prone to overuse injuries that can hinder performance and possibly stop it altogether.  Here are a few helpful hints that will help to keep you running throughout the warm weather months.

Injuries in runners generally occur in the legs and low back. The following are the most common along with some tips on how to prevent them from happening to you.

Low Back Pain
Eight out of ten Americans suffer from this.  Running uphill for too great a distance can contribute to this because the torso will be swayed back into an uncompromising position.  Running on uneven or hard surfaces can also cause back pain.  Uneven surfaces cause asymmetrical forces on the lower back region while hard surfaces increase stress on the area due to increased force of impact on the ground.

TIPS

• Run with proper trunk  posture
• Run on soft, even, dirt track  with short, intermittent hills
• Increase abdominal, back and leg strength to support low back
• Stretch all trunk and leg muscles to prevent strains and tears

Hip or Buttock Pain

1. Trochanteric (hip) Bursitis-  This can result from increased stress to the outside of the hip as runners tend to overuse the muscles due to the one-legged stance
2. Piriformis Syndrome-  The piriformis is one of the deep rotators of the hip.  If this is tight, it can cause pain and increased pressure on the sciatic nerve as well as shooting pain down the leg.

TIP
STRETCH!
Specific stretches are the ITB and piriformis illustrated at end of article

Anterior Knee Pain
This is common in most athletes, especially teenage girls.  It is often due to poor body mechanics, faulty muscular strength, or poor muscle flexibility.  This creates an abnormal tracking of the knee cap in the groove of the knee.  This is usually easy to cure, but may require physical therapy or even surgery.

TIP
You should see a doctor to determine the best treatment options

Iliotibial Band (ITB) Friction Syndrome
This is lateral knee pain along the outside of the knee down past the knee.
The one-legged stance in runners causes increased tightening of the ITB and will cause friction between it and the bony protuberances of the knee.

TIP
Again STRETCH that ITB!

Shin Splints
This is pain in the front of the shins.  It is debatable what causes this but one factor is usually tight calf muscles, especially the soleus.  Many hills can be the culprit of tight calves.

TIPS

• Stretch the gastroc and soleus muscles
• Monitor and modify hill training

Ankle Sprains

Usually caused by turning the ankle on a curved or uneven surface.

TIPS

• Strengthen ankles
• An ankle brace/support may help if you are prone to sprain

Asymmetrical Pain
Pain in one sector of the back or one leg vs the other probably means you are running on uneven surfaces.  Many runners run on the crown of the road, so if you are always on the right side of the road, the left foot lands with the inside down and the right with the outside down.

TIPS…

Find a flat surface to run on
In general, because of the repetitive pounding, battling elements, and the nature of runners to push themselves beyond limits, injuries will occur.  Many of these injures start slowly and gradually become worse.  Often there is not a specific cause of injury, which causes them to be overlooked until the pain limits activity.

The best prevention is to address pain when it first starts.  To cure it, you may only need to do a few simple stretches, strengthening exercises, or maybe just changing running surfaces.  However, at the onset of pain, if it is significant and lasts for at least a week, consult a physician.

Other Common Causes of Pain

1. Improper Footwear
2. Increasing intensity or distances too quickly
3. Running while sick or fatigued

Final Tips

1. Watch the Weather
   • hypo vs hypotension
2. Wear Proper Clothing
   • light, breathable material for proper sweat evaporation
3. Maintain Proper Fluid Intake
   • drink water even before you feel thirsty sports drinks are fine
   • don’t take salt tablets
4. Don’t be Overzealous
   • don’t do too much too soon
   • keep pace and distance to an achievable level
5. Stretch
   take the time to stretch every time you run
6. Wear Proper Sneakers
   • you may need to be evaluated by a PT for this
   • good sneakers vs orthotics
7. Enjoy and Don’t Push too Hard
   

Prevent Your Next Backache
by: Andrew P. Overman, MSPT, CSCS

If you are like most people, you’ve probably had a backache at one time or another. Statistics show that upwards of 90% of the population will experience some type of low back pain at some point in their lifetime. Low back pain can range in intensity from an annoying ache to incapacitating pain that could prevent you from working or even getting out of bed.

First, you must be aware of the many factors that can contribute to the problem. These can include poor muscle flexibility in the hips and legs, weak abdominal muscles, and weak low back muscles. Pain can also be triggered by prolonged sitting and/or standing, lifting and carrying heavy objects, and from job-related stress. It can even be brought on by a violent sneeze or cough that can cause a spasm in the back. In some cases, inflamed tissues, joints, or bones caused by an infection or immune system problem can spark low back pain.

As you can see, there are a number of variables in our lives that can lead to low back pain. The good news is that there are some very quick and easy exercises that can be performed at home (and at work if you are brave) to significantly reduce the chances of experiencing back pain. You can find a description of these stretches and strengthening exercises at the end of the article.

Do you have a hard time finding even a minute to spare even for some simple exercise? Then ALWAYS follow these tips as you go through your normal daily activities to help lower your risk of low back pain:

1. When lifting any object, keep it close to your body, bend with your knees and hips, and keep your back straight.
2. When sitting, use a straight-backed chair and try to flatten your spine against the back of the chair.
3. When standing for a prolonged time, use a footrest for one foot-this helps keep your back straight.
4. Avoid lifting heavy objects higher than your waist.

One last important point:

Not all back pain is the same. Stiffness, general aching, pain down the legs, and limited motion are all characteristics of low back pain. Any back pain that is accompanied by loss of bowel or bladder control, difficulty in moving your legs, or numbness or tingling in your arms or legs may indicate an injury to your spine and nerves. If you experience these types of symptoms, contact your physician immediately.

This article has been re-printed with permission of Sports Physical Therapy Institute. For additional information and articles be sure to visit their website at http://www.sportspti.com/

FOR IMMEDIATE RELEASE
Contact: Cyndy Glynn
June 2, 2009
Gebauer Company
(800) 321-9348, x162

GEBAUER COMPANY FORMS STRATEGIC ALLIANCE WITH PRESSURE POSITIVE AND BATTLE CREEK TO PROMOTE THE SPRAY AND STRETCH TECHNIQUE

Cleveland, Ohio – Gebauer Company, a 110-year-old medical device manufacturer and marketer of topical anesthetic skin refrigerants, today announced the formation of a strategic alliance with Pressure Positive Company and Battle Creek Equipment Company to promote a continuing education program for the spray and stretch technique, a learned physical therapy modality.

Continuing education programs will be held across the country and will be taught by practitioners with years of experience using the spray and stretch technique in clinical settings. Course participants will learn how to assess myofacial trigger points (MTrPs) and evaluate patients based on classic signs, symptoms, and clinical characteristics. Students will learn how to incorporate the spray and stretch technique into their practices.

Those who may benefit from this program include physical therapists, myofascial trigger point therapists, massage therapists, chiropractors, dentists, and osteopaths.

Dr. Janet Travell, White House Physician to Presidents John F. Kennedy and Lyndon B. Johnson, studied muscular-skeletal pain and wrote many articles and books detailing the use of manipulative procedures for treating myofascial pain and trigger points. Dr. Travell, in conjunction with the Gebauer Company, developed a product designed specifically for trigger point therapy that is today known as Gebauer’s Spray and Stretch® product.

The Gebauer Company manufactures topical skin refrigerants used for controlling pain associated with injections, venipuncture, minor surgical procedures, muscle spasms, sprains and strains.  Core products include Gebauer’s Spray and Stretch®, endorsed by the American Physical Therapy Association, Gebauer’s Ethyl Chloride®, and Gebauer’s Pain Ease®.

Gebauer Company has been located in the city of Cleveland, Ohio for more than 100 years, and moved to a new 58,000 square foot corporate headquarters and manufacturing facility in June of 2004. The facility includes several production suites, analytical and development laboratories, and distribution center. Gebauer Company is certified to ISO 9001, ISO 13485 and is FDA GMP compliant.

Pressure Positive, a Pennsylvania based company, develops tools for the at home self treatment of myofascial pain due to trigger points. The Backnobber, made of a woven fiberglass material, provides the support and stability required to produce the needed pressure on myofascial tissue. Battle Creek Equipment Company, of Battle Creek, Michigan, manufactures hot and cold therapy products, including moist heating pads. Moist heat is indicated in the protocol of the spray and stretch technique to re-warm tissues after therapy.

For more information regarding Gebauer Company, its products, and the spray and stretch continuing education program, visit: www.LearnSprayAndStretch.org, www.GebauersPainEase.com, and www.gebauer.com.   For more information regarding Pressure Positive products, visit www.pressurepositive.com. For more information regarding Battle Creek products, visit www.battlecreekequipment.com.

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FOR IMMEDIATE RELEASE:

Contact: Renee Gladieux
Company Name: The Pressure Positive Company
Telephone Number: 800-603-5107
Web site address: www.pressurepositive.com

ShapeYou.com, the powerful and innovative health and fitness website,  is proud to announce that The Pressure Positive Company’s “Original Backnobber II” self care massage tool is winner of a Top Gear of the Year Award , and its “Original Orbit Massager and  Original Jacknobber II are the winners of a Great Gear of the Year Award in the Back Products category in this year’s Health & Fitness GearAwards™. ShapeYou.com’s judges are industry professionals  who represent trainers, nutritionists, health care  practitioners, coaches, athletes, health food storeowners and more.

The huge selection of sports, health and fitness products out in the  marketplace gave ShapeYou.com the idea to create and run the  GearAwards™. “We want people to easily find the best of the best that’s out there,” a company spokesperson said.  “And if it has a  GearAward™ seal on it, that just makes it simpler to find a great  product – because we’ve done the footwork already.”

ShapeYou.com congratulates The Pressure Positive Company on its award-winning products!

ShapeYou.com (www.ShapeYou.com) is the creation of fitness and  nutrition guru Tony Hale, and provides a wealth of information,  articles and resources for consumers, retailers, and manufacturers in the sports, health and fitness industries.  This year, ShapeYou.com  also launched it’s Sports, Health & Fitness Wholesale Trade Directory  where wholesale trade buyers for health food stores, sporting goods
stores and many other retail outlets can find all the wholesale  products they’re looking for in one location.

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