YOUR HEALING KNEADSSEPT 2019

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Bodywork & ExerciseIncrease Body Awareness While Increasing Your ActivityRuth Werner

Moderation is key when beginning a new exercise program

I like to use thehard times inthe past tomotivate metoday.-Dwayne Johnson

Office Hours and Contact

Knead For Healing Therapeutic MassageBarbara Khan, LMT602-326-0422 Mon, Tue, Wed, Fri, Sat by appointmentwww.kneadforhealing.massagetherapy.com

In this Issue

Bodywork & ExerciseFootprints for HealthFoods to Boost Your Mood

You have to give us credit: as a culture,Americans are incredibly interested ingetting fit. We invest every year in newdiets, exercise programs, andsupplements for weight loss andimproved energy. Low-range estimatessuggest that Americans spend about $2.6billion each year on gym membershipsalone.We also tend to pitch full speed into anygiven commitment. If we're going to getfit, by golly, we're going to do it now,regardless of how long it took us to getinto our current state. We don't dothings by half measures, and moderationis not in our nature. So how do we keepourselves injury-free while honoringour commitment to exercise and gethealthy?

Does It Have to Be All or Nothing?We all know that starting an exerciseprogram doesn't actually mean we'llfinish it. When we throw ourselves intoan ambitious new routine, we are likelyto overdo it and get hurt. Then, we getdiscouraged, and may give up entirely,only to start the cycle over in anotheryear or so.Overdoing things in the gym or on the

sports field seems to appeal to ourcompetitive spirit--especially when we'resurrounded by others who all seem to bedoing better than we are. Combine thiskind of human drive with poorly trainedathletic trainers who give bad adviceabout form, pacing, and effort, and wehave a recipe for potential problems.Exercise is only effective when it occurswithout injury. Any new exerciseprogram requires some caution, even ifit is comparatively easygoing. And morechallenging programs are safest andmost successful when new participantsbuild up their activity levels carefully andreceive excellent guidance about form.

When It Goes WrongWe accrue musculoskeletal and fascial

injuries throughout our entire lifespans.In the best circumstances, they heal well,with a minimum of internal scar tissue,and function returns to practicallynormal levels. When things are ideal,that sprained ankle you got playingsoccer at age 12 doesn't affect yourability to walk in your 30s. The lumbar

Massage can get you back on track following an exercise-related injury

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strain you got from picking up the heavylaundry basket 15 years ago resolved well,so at 62, it won't hinder your golf game.We are able to adapt to minor injuries,and we learn how not to exacerbatethem.But when we introduce a new exerciseprogram, especially if that exerciseprogram is more demanding, ordemanding in different ways than wehave experienced before, we risk theflaring up of old injuries. Scar tissuedoes not have the weight-bearingcapacity of healthy muscle or connectivetissue. This is when that old sprainedankle may make itself known, and thatweakness in your back will definitely haveopinions about your new routine.Sometimes you might feel like your newcommitment to fitness was not the bestidea.

Injuries Can Happen Any TimeCrossFit is one program that gets a lot ofattention because of its reputation forbeing especially demanding. But anytype of exercise can lead to injury ifcorrect form is not observed. Zumba,Jazzercise, and other dance-likeprograms bring a risk of foot and leginjuries, including sprained ankles,plantar fasciitis, and stress fractures,because the risk for twisting at the kneeis so high.If you aren't paying close attention toyour own limits, even yoga can be asource of soft-tissue injury: delayedsoreness, problems at the neck andsacroiliac joints, or other injuries. Onemassage therapist reported seeing severalinjuries related to a prolonged yogaheadstand, probably in a student whowas not ready for this challenge.

How Can Massage Help?Massage can help you deal with pain orsoreness from your exercise regimenand can also help shorten recoveryperiods so you can train moreefficiently. Although massage therapistsare not primary care providers, andcannot diagnose conditions or prescribespecific treatments, your therapist maybe able to offer excellent advice fordealing with a fitness-related injury. Heor she may also have suggestions aboutwarm-ups, cool-downs, and postexercisestretching, or be able to point you to anappropriate coach or other professionalfor specific exercise needs and to helpprevent future injury.The incidence of exercise-related injury

has a lot to do with people not payingattention to their own needs. One of themany things massage therapy offers topeople who want to become healthierand more fit is the chance to becomemore aware of your own body in apowerfully positive way. Increased bodyawareness and self-appreciation may bethe best tools for helping you increaseactivity levels without hurting yourself.In this way, you can reach your goalswith power and joy, rather than withpain and injury.

Ruth Werner is a former massage therapist, a writer,and a continuing education provider. She wroteA Massage Therapist's Guide toPathology(Lippincott Williams + Wilkins, 2013).

Treat your feet, and body, to reflexology.

Footprints for Health

Foods to Boost Your Mood

You walk on them all day, but did youknow your feet do more than carry youfrom one place to the next? They alsohave a unique connection to balancedhealth and well-being. In a form ofbodywork known as reflexology, the feetare said to contain reflex areas thatmirror and connect to all parts of thebody--and pressure on these points canactually influence your state of health.

Reflexology is viewed primarily as a stressreduction or relaxation technique.Using the thumb, finger, and hand,gentle pressure is applied to reflex areasof the feet in order to decrease stressand bring the body into equilibrium.

Although simplistic in application, theeffects of the treatment can beprofound. Through activation of nervereceptors in the hands and feet, newmessages flood into the body system,changing its tempo and tone. In essence,the foot or hand becomes a conduit forsharing information throughout thebody. Function in the connecting area is

improved and, at the same time, thebody experiences overall relaxation andbenefits to the circulation andelimination systems. When the body'ssystems are at optimal functioning,self-healing is enhanced.

Scientific studies have documented thebenefits of reflexology for a variety ofailments, ranging from reduction ofpain, improvement in circulation, andrelease of tension, to improvedeffectiveness of medication, as well asbenefits for diabetes and headaches.

In this sense, reflexology is not amedical treatment for specific symptomsor diseases, but rather a way to facilitatethe body's inherent healing power.

Don't let your diet get you down. Ifyou're looking for a quick pick-me-upthat will boost your mood but go easy onyour calorie count, consider these"superfoods" recommended by MehmetOz, MD, vice-chair and professor ofsurgery at Columbia University andcontributor to Oprah.com.

Kefir MilkTry it if: you're looking to calm down.Made by fermenting more traditionalmilk with kefir grains, this drink is highin the amino acid tryptophan, whichproduces a relaxing effect on thenervous system. As a bonus, the drinkalso contains a healthy amount of Bvitamins.

AsparagusTry it if: you're feeling low.This vegetable is loaded with folic acid,

which is good news for your mood, aslow levels of the vitamin have been tiedto depression. In fact, one 5.3-ounceserving contains 60 percent of yourrecommended daily folic acid allowance.Plus, asparagus is low in calories andcontains no fat or cholesterol, so itwon't ruin your diet.

OrangesTry it if: you're stressed out.Why? Vitamin C. This powerhousenutrient can help support your immunesystem, skin, and more, but itsstress-fighting powers come from itseffect on your blood pressure. Studieshave shown that consuming 500milligrams of vitamin C daily candramatically lower cardiovascular andstroke risk. One orange contains about80 milligrams.

I perhaps owehaving become apainter toflowers.-Claude Monet

KNEAD FOR HEALING THERAPEUTIC MASSAGE2740 N 21st Drive Phoenix, AZ 85009Encanto Park Area

Directions: 19th Avenue & Thomas, West on Thomas to 21stDrive, South to 2740 (2nd house on right).

Available Mon, Tue, Wed, Fri, Sat.By appointment-call/text 602-326-0422 Email: barb.khan@cox.net Website: www.kneadforhealing.massagetherapy.com BARBARA KHAN, LMT Licensed in the State of Arizona

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