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Welcome
Julstro - Helping People Help Themselves To A Pain Free
Life
It's incredible to believe that July is already here!
We hope that you are enjoying the summer and relaxing.
Since
many people enjoy running &/or cycling during the warm months, we are
including an article and the Julstro treatments for neck pain/weakness
(Shermer's Neck) and shinsplints. We hope the athletes in our audience
will benefit from this information.
If you have any questions
feel free to contact us at: julie@aboutcts.com.
This months
articles:
The Julstro Treatments for Knee Pain and
Shinsplints by Julie
Massage Along the Race Across
America (RAAM 2005)
How To Live Longer and Reduce
Stress edited from an article in AARP Magazine
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Welcome to the July 2005 edition of “Pain-Free Living”.
Stress is a part of everyone's life. There is good, healthy, helpful stress such as the hunger pangs we get to let us know that our body needs nutrition, or the feelings we experience when our body requires rest.
Negative stresses are a huge part of our lives. Whether it comes from financial problems, work-related issues, personal relationships, health, or any number of other causes, it is vital to learn how to deal with stress in a positive manner.
This month we will share some interesting observations regarding stress, that were printed in the July/August 2005 edition of AARP magazine.
****Court Reporters...see a special announcement below****
We hope you enjoy this newsletter and that you enjoy the summer and allow your body to relax.
Yours in Health,
Zev Cohen, MD, and Julie Donnelly, LMT
Read about "Muscles and Pain"
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Court Reporters
If you haven't already met Julie, be sure to come to Booth #502 at the National Court Reporters Association Convention in Phoenix.
Every half-hour Julie will be demonstrating how to do the Julstro Techniques that can prevent, or reverse, wrist/hand pain and numbness.
While you're there, drop off your business card and receive a free gift.
We look forward to meeting you!
Why Muscles Cause Carpal Tunnel Syndrome
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Massage Along the Race Across America (RAAM 2005) by Julie
From June 19-30th, I had the most incredible opportunity that I could ever have imagined. I was honored to be invited to crew for an amazing endurance ultracyclist, Marko Baloh, as he raced from San Diego, CA to Atlantic City, NJ, a total of 3052 miles!
Marko is from Ljubljana, Slovenia, and is the winner of many prestigious ultracycling races, such as the Furnace Creek 508 in 2004. Marko did an amazing 508 miles in 29 1/2 hours, through terrible weather conditions.
My primary position was to do Sports Massage and keep Marko's legs as pain-free as possible. Marko cycled for 727 miles, 42 hours straight, from San Diego to Aneth, Utah before he took his first rest stop (he couldn't sleep, his adrenalin was so high) and had his first massage.
Marko averaged 16 mph during this stretch of roadway. This time is incredible when one considers that he was riding in 105 degree heat across the desert, and then experiencing a severe drop in temperature as he began to climb the Rockies! Yet, for Marko, this speed was considered "slow."
Many readers of this newsletter, our forum, and of The Pain-Free Triathlete are familiar with the iliopsoas muscle and how it causes a multitude of problems. Marko proved that treating the iliopsoas, and then focusing on the quadriceps, works. Pushing the build-up of lactic acid out of Marko's muscles refreshed his legs, giving him pain relief and more power.
We settled into a routine of "spot treatments" when necessary along the route, and also longer, and more focused, treatments while he slept. Naturally, the majority of treatments were on Marko's legs, but since an ultracyclist often has neck problems, I kept a watch on his neck and shoulder muscles. Fortunately, this never became an issue for Marko.
After crossing over the Mojave Desert and heading up into the Rocky Mountains, Marko began to experience symptoms that are common to ultracyclists who are doing RAAM - swelling, labored breathing, and muscle fatigue. However, his Crew Chief, Allen Larsen, believed that he was showing signs earlier than should have been expected. Allen won RAAM 2003, so he's certainly qualified to know the signs, so he and Marko's doctor, Milos Milosevic, kept close watch on Marko.
All the while I was doing massage at every possible moment, and Marko's muscles stayed "like butter." This fact brought even more focus on Marko's ability because we all knew that his muscles weren't the cause of his slowing down. Marko was in 3rd place, slowing down considerably, yet still always smiling and polite to each of his crew members. As his fatigue increased, Marko slipped into 5th place, making Allen and Milos both aware that something more serious was happening to Marko. He is such a strong cyclist that it was cause for concern to see him fading at such an early stage of the race.
When Marko entered Iola, KS, after 1654 miles and 125 hours of cycling, Milos decided to test Marko's blood to see if an electrolyte imbalance was the cause of his "slow" pace. It was at that time that Marko was diagnosed with bilateral pneumonia! It was a true testament to Marko's ability that he was pedaling 22 mph when he cycled to the local hospital.
Marko is out of the race...for now! My experience with Marko has proven to me the value of massage during an endurance event. Even more important is the way that Marko treated each of his crew during this grueling event. ALWAYS smiling, polite, and soft spoken, even during the emotional stress of being told that he had to DNF (Did Not Finish - for my non-athlete readers), Marko is a hero in my eyes, and in the eyes of the rest of his crew.
Marko is an incredible athlete.
I'm grateful for this opportunity, both professionally and personally. We had a lot of fun...many, many laughs, and became a tight support group with one goal in mind - help Marko.
Would I do it again? You Bet!!!
Photo Album of the Trip
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Important Information - Share with Others!
Suffering from Aches and Pains?
Learn How to Treat Yourself!!
Do you know why a muscle in your hip will cause your ankle to hurt or why pronation may be coming from a muscle in your calf?
Did you realize that the same muscle that causes shinsplints will also cause pain in your arch, and that hamstring pain may actually mean a muscle in your back is contracted!
Learn this, and a whole lot more...and discover how you can easily treat a multiple of "aches and pains" with just a tennis ball or a length of clothes pole.
Do you have a question about a nagging ache or pain? Join our "Member's Only" forum and post it. Julie monitor's the forum on a regular basis and will do her best to help you find relief quickly and easily!
Visit the informative website that explains why muscles cause joint pain, and what to do about it!
Learn to Stop Pain in its Track!
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Shinsplints and Knee Pain
Shinsplint Treatment
If you enjoy running, or if you walk for long distances, you are prone to having shinsplints…pain in the front of your leg. The muscle involved is the tibialis anterior. The tibialis anterior goes down the outside of your shin, from just below your knee joint, and merges into the tendon at the area of your ankle where your leg slims down. The tendon then goes under a strong ligament and across the front of your ankle, finally inserting into your arch, at the bone which connects to your big toe.
If you ever feel a burning sensation in the front of your ankle, or have a bruised feeling in your arch, you are experiencing the end-result of a tight tibialis anterior muscle. When the tibialis anterior muscle gets tight, it pulls up on the tendon, which gives the feeling of a sharp knife slicing into the tendon. The tight muscle also causes the tendon to pull on the first tarsal bone of the foot, and gives you arch pain.
The treatment is very easy. There are two good ways to treat the tibialis anterior. The first is to sit on the floor or bed, with your sore leg straight out in front of you. Use the heel of your opposite leg to press down on the muscle (on the outside of your shinbone) and slide down toward your ankle (see left picture above).
Or, you can kneel on the floor and place a tennis ball on the outside of your shinbone, just below your knee joint. Slowly move your leg so the ball rolls down the muscle, stopping before you reach your ankle. Do this several times, always going in the direction so the balls rolls from your knee to your ankle.
If your toes begin to cramp, don’t curl your toes, but instead stretch them while still having pressure on your tibialis anterior muscle.
Quadricep Treatment for Knee Pain
Treating the Quadriceps Helps Both the Low Back and Knees!
(Excerpt from The Pain-Free Triathlete)
It was while working with endurance athlete that I realized that in order to stop knee pain we had to first stretch the iliopsoas muscles (in the low back) and then work on the muscles of the quadriceps (called “quads” for short), the hamstrings in the thigh, as well as the gastrocneimus (“gastroc”) in the calf. These muscles are a major cause of knee pain – for very logical reasons, once you understand the logic of the body. You can read about the iliopsoas by going to the link below.
There are thousands of people who suffer from knee pain. When a client comes in with knee pain, especially pain that increases when the person is going UP steps, or when they sit down, the first place I check is the quadriceps muscles.
Because they originate on the front of the pelvic bone, when the quads are tight they throw the pelvis out of alignment. Think about what would happen if your pants were attached to the front of your hips, and you pulled down hard on them – you’d feel the pressure in your hips.
Likewise, if your pants were attached to just below your knee and you pulled up hard, you’d feel the pressure on your knee.
The quads are a major source of hip and knee pain for many people. The result of contracted quads, including a very common spasm that occurs midway down your thigh, either directly in the center, or just to the outside of the centerline (if you have my book, see TP Chart 17) is that your knee is being pulled toward the tight muscle. Frequently this is thought to be a ligament problem, however by simply releasing the spasms and stretching the fibers of the quad muscles you can totally relieve the knee pain.
The tendons of the quadriceps join together, and become the patella (kneecap) tendon. The tendon crosses directly over the kneecap and inserts on the bump just below the kneecap. Since the kneecap is a moveable bone, when a quad spasm pulls up on the tendon, the kneecap moves with it.
Depending on which of the four quadriceps muscles is doing the pulling, that is the direction that the kneecap will go, pulling the knee out of alignment.
With each treatment, hold pressure on tender points of pain, as these are the spasms that are causing the pain in your hip and knee.
An easy treatment is done by using a piece of 24”-30” long, 2” thick dowel (i.e., a clothes closet pole) and while seated place the dowel at the very top of your thigh, where it meets your trunk. Press down and slide down the length of your thigh stopping just above your knee. (see middle picture above) Do this treatment to the inside, middle, and outside fibers of the quadriceps.
This treatment is more comfortable if you are wearing long pants.
You can also use a rolling pin, however, don’t hold it on the handles and let it roll, instead, hold it on the solid center, and slide it over the muscles.
The quads are big, thick muscles, so it will usually take several passes before you will begin to feel relief. If you find a particularly painful spot, just press down on it. The natural tendency for people is to avoid pain the moment they feel it, while just the opposite is what is necessary to relieve the spasm.
Do not go over the kneecap; stop about 2-3” before you reach that point. If you feel an area that is especially tender, you have found a spasm. Hold the pole on the spasm for a few moments, applying as much pressure as you can tolerate. Eventually this area will not be tender on subsequent treatments.
An alternative is to use your forearm. The bone, which goes from the elbow to the wrist, is your “rolling pin” (it’s actually your ulnar bone). To achieve the best results your thumb should be facing up. Lean in with your shoulder to put enough pressure on your quads. Simply push all the way down your thigh. (see picture on right side above)
Do this several times, and always stay within your tolerance level. You are forcing out lactic acid, a toxin that is locked within your muscle fibers, and you are also lengthening the muscle fibers. Remember, these are thick and deep muscles, so light pressure will not do.
As they say in the Marines “no pain – no gain”, but with all of the Julstro treatments the pain must stay within your tolerance level.
Read How Muscles cause Pain
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Everyone seems to know someone who is suffering from carpal tunnel
syndrome. Unfortunately, too many of these people are being told that
surgery is the only cure - AND IT'S NOT!
Visit our website
http://www.aboutwristpain.com to read about the muscles that cause wrist
pain and numbness in the thumb and first two finger.
Our
second website: http://www.julstro.com has an active forum that has lots
of information about the causes and treatments of a long list of "aches
and pains". Come and visit the website, get to know how muscles cause
pain, and then visit the forum. You'll be happy you did!
Yours
in Health
Zev Cohen, MD and Julie Donnelly, BS, LMT
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