Back to Basics: A Guide to Understanding and Caring for Your Low Back

By Daniel Ullman LMT, CSCS, PES, CES

The low back, or lumbar region, is a crucial area of the body that supports much of our weight and facilitates a wide range of movements. Understanding its anatomy, common injuries, and effective self-care techniques can help you maintain a healthy and pain-free back. In this post, we'll delve into the basics of the low back, its major muscles, common injuries, treatments, and best self-care practices.

Basic Anatomy of the Low Back

 The low back consists of five lumbar vertebrae (L1-L5), which are the largest and strongest vertebrae in the spine. These vertebrae are cushioned by intervertebral discs that act as shock absorbers and allow flexibility. The lumbar spine is supported by several muscles, ligaments, and tendons that work together to maintain stability and enable movement.

 Major Muscles of the Low Back

• Erector Spinae: A group of muscles that run parallel to the spine and are responsible for extending the spine and maintaining an upright posture.

• Quadratus Lumborum (QL): Located on either side of the lumbar spine, the QL helps with lateral flexion (bending to the side) and stabilization of the pelvis and spine.

• Multifidus: A deep muscle that runs along the vertebrae and stabilizes the spine during movement.

• Latissimus Dorsi: A large muscle that extends from the lower back to the upper arm, aiding in various movements including shoulder adduction, extension, and rotation.

• Gluteal Muscles: The gluteus maximus, medius, and minimus support the lower back by stabilizing the pelvis and assisting with hip movements.

Actions and Movements

The low back supports a variety of essential movements, including:

• Flexion: Bending forward.

• Extension: Straightening up or bending backward.

• Lateral Flexion: Bending to the side.

• Rotation: Twisting the spine.

• Stabilization: Maintaining posture and balance.

Common Low Back Injuries and Treatments

The low back is prone to several injuries, often due to poor posture, improper lifting techniques, or overuse. Here are some common low back injuries and their treatments:

• Muscle Strain: Overstretching or tearing of the muscles or tendons. Treatment includes rest, hot/cold therapy, physical/ manual therapy, and gradual return to activity.

• Herniated Disc: The inner gel-like core of an intervertebral disc pushes out through a tear in the outer layer, causing pain and nerve compression. Treatment may involve physical/ manual therapy, optimizing movement patterns, spinal decompression, anti-inflammatory medications, and, in severe cases, surgery.

• Bulging Disc: A bulging disc occurs when the outer layer of an intervertebral disc protrudes into the spinal canal, potentially pressing on nerves and causing pain. Treatment includes physical/ manual therapy, optimizing movement patterns, spinal decompression, anti-inflammatory medications, and lifestyle modifications to reduce strain on the spine.

• Sciatica: Compression or irritation of the sciatic nerve, causing pain or sensations that refer down the leg. Treatment includes physical/ manual therapy, anti-inflammatory medications, and sometimes corticosteroid injections.

• Degenerative Disc Disease: The gradual breakdown of intervertebral discs over time. Treatment focuses on pain management, physical/ manual therapy, spinal decompression, and lifestyle modifications to reduce stress on the spine.

• Spinal Stenosis: Narrowing of the spinal canal, which can compress the spinal cord and nerves. Treatment may involve physical/ manual therapy, pain medications, and, in severe cases, surgery.

Best Self-Care Techniques for the Low Back

Maintaining a healthy low back involves a combination of good habits, regular exercise, and mindful self-care techniques:

• Regular Core Exercises: Engage in activities that strengthen the core and back muscles, such as bird-dogs, dead- bugs, glute bridges, planks, and hip stabilization exercises. Focusing on these exercises will improve core strength and help your back become more resilient.

• Proper Posture: Maintain good posture when sitting, standing, and lifting. Use ergonomic furniture and avoid prolonged periods of sitting or standing. Get up and move around during the day and to avoid stiffness.

• Stretching: Incorporate daily stretching routines to keep the low back muscles flexible. Key stretches include the child's pose, prone cobra, lying crossover stretch, stretching the psoas/ hip flexors, and cat-cow stretch.

• Healthy Weight: Maintain a healthy weight to reduce stress on the lumbar spine. A balanced diet and regular exercise can help achieve this.

• Mindful Movements: Practice proper body mechanics when lifting heavy objects. Bend at the waist, keep the core engaged, and lift with the legs.

• Hot and Cold Therapy: Use a heating pad or warm towel to relax tight muscles, or apply ice packs to reduce inflammation and numb acute pain.

• Foam Rolling: Use a foam roller to release tension and improve blood flow in the lower back muscles. Focus on rolling out the erector spinae and gluteal muscles. 

To Summarize:

 Understanding the anatomy, common injuries, and self-care techniques for the low back is essential for maintaining overall health and mobility. By incorporating regular exercise, proper posture, and mindful movements into your daily routine, you can keep your low back strong and pain-free. If you experience persistent back pain or suspect an injury, consult a healthcare professional for a proper diagnosis and treatment plan.

Take care of your low back, and it will support you through all of life’s activities. Happy moving!

Hips Don’t Lie: Essential Insights to Hip Health and Wellness

By Daniel Ullman LMT, CSCS, PES, CES

The hip joint is a marvel of engineering, providing stability, support, and a wide range of motion. It plays a crucial role in our daily activities, from walking and running to sitting and standing. In this blog post, we'll explore the major muscles of the hip, its actions and movements, common injuries, and effective self-care techniques to keep your hips healthy and pain-free.

Major Muscles of the Hip

The hip joint is surrounded by several key muscles that work together to facilitate movement and maintain stability. These muscles include:

• Gluteus Maximus: The largest and most superficial of the gluteal muscles, it is responsible for hip extension, external rotation, and abduction.

• Gluteus Medius: Located beneath the gluteus maximus, it assists in hip abduction and stabilization of the pelvis during walking and running.

• Gluteus Minimus: The smallest of the gluteal muscles, it aids in hip abduction and medial rotation.

• Iliopsoas: Comprised of the iliacus and psoas major, this muscle group is the primary hip flexor, enabling the lifting of the thigh.

• Adductors: Including the adductor magnus, longus, and brevis, these muscles bring the thigh towards the body's midline.

• Tensor Fasciae Latae (TFL): Assists in hip abduction and medial rotation and helps stabilize the knee.

• Piriformis: A small muscle that externally rotates the hip and stabilizes the joint.

Actions and Movements

The hip joint allows for several essential movements:

• Flexion and Extension: Bending the hip forward (flexion) and straightening it back (extension).

• Abduction and Adduction: Moving the leg away from the body's midline (abduction) and towards it (adduction).

• Internal and External Rotation: Rotating the thigh inward (internal rotation) and outward (external rotation).

• Circumduction: A circular movement that combines flexion, extension, abduction, and adduction.

Common Hip Injuries and Treatments

Given its pivotal role in movement, the hip is susceptible to various injuries. Some of the most common hip injuries include:

• Hip Bursitis: Inflammation of the bursa (fluid-filled sacs) around the hip joint. Treatment includes rest, hot and cold therapy, anti-inflammatory medications, and physical therapy.

• Hip Labral Tear: A tear in the ring of cartilage (labrum) that follows the outside rim of the hip joint socket. Treatment may involve physical therapy, anti-inflammatory medications, or surgery in severe cases.

• Hip Flexor Strain: Overstretching or tearing of the hip flexor muscles. Rest, hot and cold therapy, manual therapy, and physical therapy are typical treatments.

• Osteoarthritis: Degeneration of the hip joint cartilage. Management includes physical therapy, weight management, anti-inflammatory medications, and, in severe cases, hip replacement surgery.

• Piriformis Syndrome: Compression of the sciatic nerve by the piriformis muscle. Treatment involves stretching, manual therapy, physical therapy, and sometimes corticosteroid injections.

Best Self-Care Techniques for the Hips

Maintaining hip health is essential for overall mobility and quality of life. Here are some self-care techniques to keep your hips in top shape:

• Stretching: Regularly stretching the hip muscles can improve flexibility and reduce the risk of injuries. Focus on stretches like hip flexor stretches, glute stretches, and IT band stretches.

• Strengthening Exercises: Strengthening the muscles around the hip can provide better support and stability. Incorporate exercises such as squats, lunges, and leg lifts into your routine. It is important to focus on optimizing form first before adding resistance. This helps to make sure your hip can move without pain or discomfort and reduce the risk of injury.

• Proper Posture: Maintain good posture when sitting and standing to reduce strain on the hips. Avoid sitting for prolonged periods and use ergonomic furniture when possible.

• Warm-Up and Cool-Down: Always warm up before exercising and cool down afterward to prepare your muscles for activity and aid in recovery.

• Foam Rolling: Use a foam roller to massage and release tension in the hip muscles. Focus on the glutes, hip flexors, and IT band.

• Hydration and Nutrition: Stay hydrated and maintain a balanced diet to support overall joint health. Foods rich in omega-3 fatty acids, such as fish and flaxseed, can help reduce inflammation.

In Summary

Understanding the anatomy, movements, common injuries, and self-care techniques for the hip is essential for maintaining hip health and overall mobility. By incorporating regular stretching, strengthening exercises, and proper posture into your daily routine, you can keep your hips strong, flexible, and pain-free. If you experience persistent hip pain or suspect an injury, consult a healthcare professional for a proper diagnosis and treatment plan.

Stay proactive about your hip health, and you'll enjoy greater freedom of movement and a higher quality of life. Happy moving!

Unlocking the Secrets of Knee Health

By Daniel Ullman LMT, CSCS, PES, CES

The knee is a complex joint that plays a crucial role in supporting our body weight, facilitating movement, and absorbing shock. From walking and running to jumping and squatting, our knees are involved in a wide range of activities. In this comprehensive guide, we’ll dive deep into the fascinating world of knee anatomy, explore the power of massage therapy, exercise, and self-care tips to keep your knees happy, healthy, and ready for action. 

Anatomy of the Knee:

Let's start with a quick anatomy lesson. Your knee joint is a marvel of engineering, comprised of bones, ligaments, tendons, and cartilage working together to provide stability and mobility. The main players include the femur (thigh bone), tibia (shin bone), patella (kneecap), and a network of ligaments and tendons that hold everything in place. Some of the major muscles involved in knee function include:

-Quadriceps: Located on the front of the thigh, the major quadriceps muscles include Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris, they are responsible for extending the knee, or straightening the leg.

-Hamstrings: Found on the back of the thigh, the major hamstring muscles include Biceps Femoris, Semitendinosus, and Semimembranosus, they flex the knee or bend the leg.

-Gastrocnemius and Soleus: These calf muscles assist in bending and extending the knee, as well as stabilizing the joint.

-Iliotibial (IT) Band: A thick band of connective tissue that runs along the outside of the thigh, providing stability to the knee joint.

Common Injuries of the Knee:

Your knees are true workhorses, supporting your body weight, absorbing shock, and facilitating movement in every direction. However, with great power comes great responsibility—your knees are also prone to wear and tear, injury, and the effects of aging. Despite its strength and resilience, the knee is susceptible to a variety of injuries, including:

-Patellar Tendonitis (Jumper's Knee): Inflammation of the patellar tendon, often caused by overuse or repetitive stress.

-Meniscus Tears: Tears in the cartilage of the knee, often resulting from twisting or sudden movements.

-ACL (Anterior Cruciate Ligament) Tears: Tears in the ACL, a ligament that provides stability to the knee joint, often occurring during sports or high-impact activities.

-Runner's Knee (Patellofemoral Pain Syndrome): Pain around the kneecap, often caused by overuse, poor alignment, or muscle imbalances.

-Osteoarthritis: Degeneration of the cartilage in the knee joint, resulting in pain, stiffness, and reduced range of motion.

Treatments for Knee Injuries:

Treatment for knee injuries varies depending on the severity and type of injury but may include:

-Hot & Cold Therapy: Alternating between hot and cold is a great way to help reduce unnecessary inflammation and increase blood flow through the knee joint.

-Massage Therapy: Massage therapy is a powerful tool for improving knee function, reducing pain, and enhancing mobility. Through targeted techniques such as Swedish massage, deep tissue massage, and myofascial release, massage therapists can address tight muscles, release adhesions, and improve circulation around the knee joint.

-Physical Therapy: Targeted exercises and stretches to strengthen the muscles around the knee, improve flexibility, and restore mobility.

-Bracing: Using a knee brace or support to stabilize the joint and reduce pain during activity.

-Medication: Over-the-counter or prescription medications to manage pain and inflammation.

-Surgery: In severe cases, surgical intervention may be necessary to repair damaged ligaments, tendons, or cartilage.

Best Self-Care Techniques for the Knee:

In addition to professional treatment, self-care plays a crucial role in managing knee injuries and maintaining overall knee health. Here are some self-care techniques you can incorporate into your routine:

-Self-Myofascial Release (SMR): Refer back to our last blog post if you’re not familiar with SMR. The best SMR tools to use to help take care of your knees are tennis balls, lacrosse balls, and a regular sized foam roller. Focusing on releasing spasms in the quads, hamstrings, and calves will help reduce pain in and around the knee.    

-Stretching Exercises: Performing regular stretches will improve flexibility and range of motion in the muscles surrounding the knee joint. Spend more time on calf, hamstrings, and quadriceps stretches to keep the knees from becoming stiff.

-Strength Training: Incorporating strength training exercises to build muscle strength and stability, particularly in the quadriceps, hamstrings, and calves will help your knees feel stronger. Focus on optimizing form with movements first before adding weight to avoid any additional stress or discomfort to your knees. You will get more engagement in the right muscles when movements are performed properly than by just adding more weight. Lower body movements such as Squats, Deadlifts, and Lunges are great for building overall leg strength.

-Regular Exercise: Staying active regularly not only is important for your overall health but also helpful for your knees. Weight-bearing exercises such as walking, jogging, and strength training can stimulate the production of synovial fluid, nourishing the cartilage and promoting joint health. Balance exercises and functional movements can improve proprioception (your body's awareness of its position in space), reducing the risk of falls and injuries. Additionally, strong muscles around the knee joint help absorb shock, stabilize the joint, and reduce stress on the ligaments and tendons.

-Maintain a Healthy Weight: Excess weight can place added strain on the knee joint, increasing the risk of injury and exacerbating existing conditions such as arthritis. Maintain a healthy weight through a balanced diet and regular exercise to reduce stress on the knees.

-Listen to Your Body: Pay attention to any pain or discomfort in the knee joint and modify activities accordingly. If you experience persistent or severe pain, seek medical attention to prevent further injury.

Your Action Plan for Happy, Healthy Knees:

-Regular Massage Therapy Sessions: Treat your knees to some much-deserved TLC with regular massage therapy sessions. Whether you're experiencing pain, stiffness, or just want to optimize knee function, a skilled massage therapist can work wonders for your knees.

-Self-Care: In addition to professional treatment, self-care plays a crucial role in managing knee injuries and maintaining overall knee health. Focus SMR on quadriceps, hamstrings, and calves to help reduce pain and increase circulation. Perform regular stretches to improve flexibility and range of motion in the muscles surrounding the knee joint.

-Get Moving: Incorporate knee-friendly exercises into your fitness routine, focusing on strengthening and stabilizing the muscles around the knee joint. Aim for a balanced mix of strength training, cardio, and flexibility exercises to keep your knees strong and supple.

-Listen to Your Body: Pay attention to any signs of pain, discomfort, or instability in your knees, and adjust your activities accordingly. If you experience persistent or severe symptoms, seek guidance from a healthcare professional.

Your knees are incredible—let's give them the love and attention they deserve! By incorporating these modalities/ self-care techniques into your routine, you will improve knee function, reduce pain, and enjoy a lifetime of happy, healthy knees. Remember to listen to your body, prioritize rest and recovery, and seek professional medical advice if you experience persistent or severe symptoms.

Building Your Foundation: A Guide to Foot and Ankle Health

By Daniel Ullman LMT, CSCS, PES, CES

Our feet and ankles play a crucial role in our daily lives, providing support, stability, and mobility with every step we take. Yet, they are often overlooked until they start to give us trouble. In this comprehensive guide, we'll explore the anatomy of the foot and ankle, actions and movements, and best self-care techniques to keep them healthy and pain-free.

 Basic Anatomy of the Foot and Ankle:

The foot and ankle complex are a marvel of biomechanical engineering, comprised of numerous bones, joints, muscles, and ligaments working together to support the body's weight and facilitate movement. Some of the major muscles involved in foot and ankle function include:

-Gastrocnemius and Soleus: These calf muscles are responsible for plantarflexion or pointing the foot downward.

-Tibialis anterior: Located in the front of the lower leg, this muscle helps dorsiflex the foot, or lift the toes upward.

-Peroneal muscles: Found on the lateral portion of the lower leg, these muscles aid in ankle stability and eversion, or turning the sole of the foot outward.

-Achilles Tendon: A thick tendon located on the back of the lower leg near your heel. It connects the gastrocnemius and soleus muscles in the calf to an insertion point at the calcaneus (heel bone). It is the strongest tendon in the body and allows people to push off while walking, running and jumping.

-Intrinsic foot muscles: These smaller muscles within the foot help maintain arch support, grip the ground, and control fine movements of the toes.

Actions and Movements of the Foot and Ankle:

The foot and ankle are capable of a wide range of movements, allowing us to walk, run, jump, and navigate various terrains with ease. Some of the key actions and movements include:

-Plantarflexion: Pointing the toes downward, as in pushing on the gas pedal.

-Dorsiflexion: Lifting the toes upward, as in flexing the ankle.

-Inversion: Turning the sole of the foot inward, towards the midline of the body.

-Eversion: Turning the sole of the foot outward, away from the midline of the body.

-Supination: Rolling the foot outward onto the outer edge.

-Pronation: Rolling the foot inward, flattening the arch.

Self-Care Techniques for the Foot and Ankle:

Maintaining the health and function of your feet and ankles is essential for overall well-being and mobility. Here are some self-care techniques to keep your foundation strong and pain-free:

-Self-Myofascial Release (SMR): SMR is a technique used to release tension and tightness in the muscles and fascia (connective tissue) throughout the body. The best massage tools to use for your foot and ankle are golf balls, tennis balls, lacrosse balls, or Yamuna balls (you can find a link to these below.)

o   Start by placing the massage tool under the foot, focusing on areas of tension or discomfort. Apply pressure by leaning into the massage tool and gently rolling the tool back and forth until you find any areas that feel particularly tight or tender. To increase the intensity of the massage, you can simply apply more body weight.

o   Pause on these tender areas and continue applying as much pressure as tolerable until you start to feel the area release or become less tender. This could take 30 to 90 seconds depending on the area. Once you feel a release or the area become less tender move on to another spot.

o   Take your time with the self-myofascial release process, allowing the muscles and fascia to gradually release and relax. Start with the bottom of your foot and move up to the calf by sitting on the floor and working the massage tool from your ankle to your knee. Remember to breathe deeply and relax.

o   You can aim to implement SMR daily or weekly for the foot, ankle, and calf muscles as part of your regular self-care routine.

-Stretching Exercises: Performing regular stretches will improve flexibility and range of motion in the foot and ankle. Focus on calf stretches, ankle circles, and toe curls to target key muscle groups.

-Strengthening Exercises: Incorporating strength training exercises will build stability and support in the foot and ankle. Try exercises like calf raises, toe raises, and ankle alphabet exercises to strengthen the muscles and ligaments.

-Proper Footwear: For your everyday shoe, shoes that have a wide toe box and are more minimalistic or barefoot like, allow your foot to move and function the way it was intended to. Your foot is less likely to be restricted which will allow the intrinsic muscles of your foot to activate and engage appropriately to provide you with stability and support. Spending more time walking around barefoot or in these minimalistic style shoes can help strengthen our feet and will start to help them become more resilient.

-Epsom Salt Foot Soaks: Epsom salt, also known as magnesium sulfate, has long been praised for its therapeutic properties, particularly when used in foot soaks. Soaking your feet in epsom salt can help relieve aches and pains, increase circulation, reduce inflammation, soften rough calloused skin, reduce stress, and improve foot odor.

Your feet and ankles are the foundation of your body's movement and support. By understanding their anatomy, actions, and common self-care techniques, you can take proactive steps to care for them and keep them healthy and strong for years to come. Incorporating these self-care techniques into your daily routine will help prevent injuries, alleviate pain, and maintain optimal health and function in your feet and ankles. Remember to listen to your body and seek professional medical attention if you experience persistent or severe symptoms.

Debunking the Myths: Separating Fact from Fiction in Massage Therapy

  By Daniel Ullman, CSCS, LMT, PES, CES 

Massage therapy is a powerful healing modality that offers a wide range of physical, mental, and emotional benefits. However, there are many misconceptions surrounding this ancient practice that may prevent individuals from fully experiencing its transformative effects. In this post, we'll debunk common myths about massage therapy to help you better understand its true value.

Myth #1: Massage Therapy is Only for Relaxation

While relaxation is certainly one of the immediate benefits of massage therapy, its scope extends far beyond simply providing a moment of tranquility. Massage therapy has been shown to alleviate chronic pain, reduce muscle tension, improve circulation, boost immunity, and enhance overall well-being. Whether you're seeking relief from physical discomfort, stress-related tension, or specific health issues, massage therapy offers a holistic approach to healing and rejuvenation.

Myth #2: Massage Therapy is Only for Physical Ailments

Contrary to popular belief, massage therapy is not solely focused on addressing physical ailments. In fact, its impact goes beyond the realm of the body to encompass mental and emotional well-being as well. Massage therapy has been shown to reduce symptoms of anxiety, depression, and stress by promoting relaxation, releasing endorphins, and calming the nervous system. By addressing the mind-body connection, massage therapy offers a comprehensive approach to healing and wellness.

Myth #3: Massage Therapy is Painful

One of the most common misconceptions about massage therapy is that it has to be painful to be effective. While certain techniques may involve firm pressure or deep tissue work, the goal of massage therapy is to alleviate discomfort, not exacerbate it. Skilled massage therapists work with clients to ensure their comfort and adjust the pressure and techniques according to individual preferences and needs. Make sure to communicate this with your therapist to ensure a positive and effective massage experience.

Myth #4: Massage Therapy is a Luxury

Another prevalent myth is that massage therapy is a luxury indulgence reserved for special occasions or pampering spa treatments. However, it’s important to recognize that massage therapy offers much more than just relaxation and indulgence. As stated above, not only can massage therapy help to alleviate physical pain and discomfort, but it also has numerous mental and emotional benefits as well. Additionally, considering the countless health benefits of massage therapy, its value far outweighs its cost in terms of long-term wellness and quality of life. Whether you’re seeking relief from pain, relaxation, or proactive wellness care, massage therapy offers a wealth of benefits that extend far beyond mere indulgence.

Myth #5: Massage Therapy is Not Suitable for Everyone

Some people may believe that massage therapy is not suitable for everyone, particularly those with certain health conditions or medical histories. However, massage therapy is a safe and beneficial treatment option for the majority of people, regardless of age, fitness level, or medical background. Skilled massage therapists are trained to assess each client's individual needs and tailor their approach, accordingly, taking into account any underlying health conditions or contraindications. With proper communication and informed consent, massage therapy can be adapted to suit virtually anyone's needs and preferences. 

By dispelling these common myths about massage therapy, we hope to empower you to explore this transformative healing modality with confidence and clarity. If you have any questions or concerns about massage therapy, please don't hesitate to reach out to us. We're here to support you on your journey to health and wellness!

COVID Jet Lag, Our Hormones, And What to do About it

COVID Jetlag, Our Hormones, And What to do About it

By: Patrick S. Cross, LMT, CPN, CET

If you are like me, your normal routine has been completely obliterated in the past few weeks.

Some of the changes have been pleasant, like waking up with the sun, then leisurely making coffee and reading instead of my normal 5:30am, drag myself out of bed in the dark and go running, routine. Or taking nice, long naps at no specific time of day.

Other changes have been less enjoyable, like consuming a bunch of food I don’t normally eat that, while serving an emotional need, leaves me feeling lethargic and unmotivated. Or trying to figure out a proper at-home workout routine and feeling like I’m accomplishing half of what I would normally in the gym. Or feeling wide awake at midnight and watching Netflix instead of stretching, meditating, and getting back to sleep.

There have been other ups and downs through all of this, but recently I’ve become acutely aware of the fact that this will eventually pass, and when it does, I would prefer a smooth transition back into my normal routine over a harsh, weeks or months long coming out of COVID jet lag.

What I want to convey here is that a solid routine is extremely important. We’ve all heard of circadian rhythms regarding sleep cycles, but it’s important to understand that circadian rhythms are based around hormonal and other physiological cycles that effect not just our sleep patterns, but also our energy levels, motivation, productivity, hunger, ability to concentrate, mood fluctuations, and overall experiences throughout the day and night.

We’ve all probably noticed that when we go on vacation, especially to the other side of the world, we experience what we call jet lag. Jet lag basically means that we feel awake when we shouldn’t, tired and groggy when we want to be awake, and basically, all around out of whack.

The reason for this is that our hormones are on rhythmic cycles, just like the tides of the ocean, rising and falling throughout the day and night in accordance with the routines to which we have become accustomed. When we quickly shift into a different routine, it takes our hormones time to adjust, and we feel very off in the process.

For example, melatonin, a hormone that tells your body it’s time for bed, isn’t being produced when it’s actually time for bed. Cortisol, one of the main hormones that makes us feel awake and alert, is active at the wrong times, and not active when we want it to be. Leptin and ghrelin, hormones that tell us when to start and stop eating, and even hormones like HGH (human growth hormone) which help us recover, are not doing their job when their job is supposed to be done.

All of these out of sync rhythms mean that we feel tired and groggy when we aren’t supposed to be, jazzed up and hungry at the wrong times, and all around not ourselves. This is what we refer to as jet lag, because normally we don’t experience a major shift in our routine unless we hop on a jet and travel to the other side of the world.

Most of us, however, are currently experiencing a major shift in our routines. This shift, coupled with much higher levels of stress hormones and much lower levels of hormones like oxytocin and dopamine (which we get in large part through quality social interactions) means that we are certainly not operating optimally right now, and that it’s going to be a jarring experience when are able to start getting back to normal.

My suggestion is that we start back on the road to a normal routine right now.

Consider what time you would normally wake up and start waking up at that time again. Look at what time of day you would normally exercise, and get back on track with that, even if the workouts aren’t quite the same. Think about what time you would normally start work each day, and even if you’re currently out of work, work on something for an equivalent amount of time. Take lunch and breaks at the normal time, start getting your evening routines back on track, and even consider what times of day or night you would normally interact with other people and try to recreate that online or over the phone to whatever degree you can.

Continue on the way most of us have been, and we’re likely to have a rough transition back to our normal routines. Start reorienting back to our pre COVID routines now, and the transition forward will be much smoother, and the days leading up to it will feel at least somewhat more normal, productive, balanced, and hopefully fulfilling.

Connection & Community

Connection & Community

The Most Underrated Aspect of Healthcare

By: Patrick S. Cross, LMT, CPN, CET

Steam billowed from my cup as I tore open the tea packet. Inside the wrapper was a message;

“Do not rely on others for your own happiness. It all comes from within.”

While that might seem like an empowering statement, I couldn’t disagree more with this morning’s tea-box wisdom.

While I agree that we should not be completely reliant on others for our quality of life, it is important to understand that expecting to experience fulfillment, health, and happiness completely independent of human connection and community is a dire mistake.

Through my career in health care it has become apparent that human connection, though often overlooked, is a powerful driver of success in the healing process. Quality Social connection has been shown to improve immune function, boost cognitive performance, enhance creativity, and foster stronger resilience to stress. Basically we heal faster, think better, and handle challenges more effectively when we regularly engage in beneficial social interactions.

Interacting with others also provides us with insights that we might otherwise overlook, and a deep connection to community offers us what is arguably one of the most powerful aspects of a thriving lifestyle, a sense of purpose.

As health, creativity, resilience, and purpose are basic ingredients that bolster happiness and success, it appears the importance of other people cannot be overstated.

Conversely isolation, loneliness, and unhealthy relationships decrease our resilience and can even directly correlate to, or make worse, the process of disease and chronic pain.

Given this, it is interesting and concerning that one of the first things many of us will do when dealing with difficulty, disease, and injury is to isolate our selves. In a recent interview I did with Mandy Antoniacci, a Ted Talks speaker and author on the power of human connection, she described her own journey into self-isolation after her second neck surgery in as many years.

“We don’t want to be a burden, and we don’t want others to see this depleted version of us. We want to hide.” She said. “But this self-imposed isolation blocks us from the lifeblood of our healing and growth.”

So what is the solution?

Reach out, invite someone to go for a walk, or share a cup of tea. If that’s not readily available find a community and forge new connections. Start with doing this just one time. Then shoot for a second, and a third time. Healthy social habits start with just one step in the right direction.

Make quality human connection a priority, and a deeper sense of wellness and happiness may be closer than you think.

It's Who You're Hanging Out With

It’s Who You’re Hanging Out With

Decision Fatigue

and

The Most Important Choice We Can Make

By: Patrick S. Cross, LMT, CPN, CET

“We always have a choice.” Eleanor said. “Whether we pick up that donut or leave it, whether we get enough exercise, make it to bed on time, or go after our dreams. It’s always a choice. You just have to be willing to make that choice.”

Eleanor is a health coach and a long time acquaintance, and as we discussed strategies to help people accomplish their goals I found myself disagreeing with that core concept.

“I’m afraid it’s not always a choice.” I said. “For one simple reason. Decision making requires energy, and we don’t have unlimited energy.”

I’d been diving into research regarding our decision making abilities and limitations, and what I found was shifting my view of the common self-discipline paradigm. To illustrate the overarching idea there are three main concepts to consider:

1.     Our brain requires a significant amount of energy to function.

2.     In order to conserve energy most of our actions are driven by the unconscious mind in reflexive patterns (things we do, but don’t think consciously about doing).

3.     Every choice we consciously make costs energy, and we only have so much energy to use before we revert back to reflexive actions (which I’ll call autopilot).

As I thought more about these simple but important rules of physiology I started to notice the flow of decision making in my own daily routines.

For example, in the mornings I have zero trouble saying no to things like the donuts, which are a staple breakfast choice at the hospital I work in. It’s easy because I’m fresh and have all the energy I need to make that decision, even when I really want one of those donuts. I am able to look right at them and think to myself, “Is it really worth it? Is a moment of tasty treats really getting me any closer to my higher level goals?” And I can just keep on walking past that donut table no problem.

After a long day however, when I’ve had to make a lot of decisions and complete a large number of tasks, it’s not uncommon for me to find myself eating the cookies or left over donuts without any thought at all about how they aren’t helping me achieve any of my goals, or whether I actually even wanted them in the first place. I would think about that after the fact, or the next morning, but when I eat those late afternoon cookies it’s not a conscious decision in that moment, it’s completely on autopilot.

More examples started coming into focus as I paid closer attention. The eating of cookies I didn’t actually want was on one end of the spectrum, but there was another, brighter side as well. I’d find that after a particularly taxing day if I happened to be hanging out with a friend who wanted me to go running, climbing, or cook healthy meals with them I’d end up doing it, even though I might not have made that choice on my own in that moment. 

The assertion that we always have a choice is not completely wrong, cultivating self discipline (especially under difficult conditions) is extremely important, but it’s not the whole picture either. When we understand that we only have so many choices available to make in a day, we can stop beating ourselves up for doing those things we said we weren’t going to do, or not doing the things we meant to do, when our brains have switched over into autopilot mode. At some point all of us will likely hit autopilot and just go with the flow of our reflexes or our environment, for better or worse.

In regards to achieving our goals when on autopilot, the people we plan to be around, and the time we plan to be around them, will make a big difference. No matter what the goals are, there is someone else who shares those goals and will bolster them just by proximity. There’s also going to be someone who will likely create a much harder decision making environment.

This certainly doesn’t mean that we should take an inventory and then say goodbye to the people who don’t help us make the right choices for our goals. It will just be more productive to spend time with people who don’t help us make the best decisions when we know we’ll have enough energy to make better decisions for ourselves.

It also means that there is great benefit in scheduling time to be around people who will help us make better decisions, specifically when it will be hardest for us to make those choices on our own. Joining the right groups or clubs, reaching out to friends or family members who fit that category, hiring a trainer, or getting into classes with people in the community who will encourage us and hold us accountable may just be the most important decision we can make.