injury recovery

The power of being human in healing & recovery

Photo by Anete Lucina via unsplash.com, edited by KT

Photo by Anete Lucina via unsplash.com, edited by KT

In the last month of 2016, I was deeply struck by the death of AA Gill, a "journo giant", who died from cancer. It inspired me to write this article about why being human to each other, and to ourselves, can have a profound affect in healing and recovery and at the very least make an individual feel that they matter, especially when facing terminal illness.

 

AA Gill's last article, published just one day after his death explained his traumatic and frustrating journey of care from the NHS in the last months of his life. I was struck by how beautifully he narrated his situation. He was denied a life lengthening treatment, immunotherapy, because it is too expensive to get on the NHS. He acknowledged the genuine care towards of the people who work within the NHS towards him, mentioning in particular a nurse who was devastated to learn that his chemo was no longer working. He ended his article by saying,  "you don't get that in the private sector" referring to the humanity and empathy of the nurse.

You can read AA Gill's parting gift to the world here:

http://www.thetimes.co.uk/article/more-life-with-your-kids-more-life-with-your-friends-more-life-spent-on-earth-but-only-if-you-pay-d7lwpht3j

 

Same same but same

The turn of a new year always makes us a bit more philosophical as we look back at what we have achieved and then look forward to what lies ahead for us. I see countless Facebook posts about 2017 being the year of kindness, of solidarity, peace, togetherness, humanity. I myself posted my new years message, urging people "to be the change you want to see".  New year or mid year, we all want the same thing to feel the humanity of others and to feel that we matter. It's what connects us and it has powerful healing properties.

 

How to be human 

Above all, whether you work with people or have people in your life who are in pain or recovering or not, the way we can help each other in a daily way is just by being human. Being human to me means being kind. It means holding space for someone when they need you; listening to someone in need of being heard; giving of your time, energy and love. It also means holding space for yourself, listening to yourself and allowing yourself to be quiet, giving back to and loving yourself. I believe the body knows how to heal itself otherwise our species would not have survived this long. It needs the right conditions - physically, mentally and emotionally to help it along. 

 

Humanity heals

This is relevant in our personal lives, in our work life and particularly in medicine and therapy when you seek help for illness and injury. Being human or what the medical profession often call "bedside manner", can have a profound affect on your perception and ability to recover.  It is really important that you choose therapists and medical practitioners you trust, have a good relationship with and who hold space for you without judgement or ego during your healing and recovery. If you feel you need more "human" than what is being offered do not be afraid to walk away and find therapists who better suit your needs. My new guru, the late Louis Gifford, believed that the human part of therapy and medicine is as important as the healing of tissue, because you, your consciousness, is part of that healing. Your synaptic connections, your thoughts, play a part in what messages get sent from the brain to the tissues. Feeling safe and cared for positively impacts your emotional and mental outlook on recovery.  

 

Human yourself  

And kindness and humanity doesn't always have to come from others. Being human to yourself is just as important. I firmly believe part of the self-management of your own injury or condition is being kind, loving and compassionate to yourself. So go be more human to yourself and others in 2017 and see what impact it has on your healing and recovery, your life and the lives of those around you.

 

If you are struggling with an ongoing injury, or have suffered with ongoing pain that just won't go away we can help. Please contact KT at KT@precisionmovement.co.uk for a complimentary phone conversation. 

 

 

 

 

Hot chocolate that helps your healing & recovery

As the days and nights get colder it's tempting to reach for warm foods that give your comfort but may not be nutritionally beneficial.  Nutrition is an integral part of recovery from injury and pain as well as supporting a healthy happy lifestyle.  

You really want your food intake to be doing the following:

1.   Reducing inflammation in your gut and in your body overall.  Inflammation stresses your immune system which means healing and recovery are compromised.  You want to promote healing and recovery by reducing inflammation.

2.  Nourishing your body with antioxidants, vitamins and minerals for healing and recovery and for all the vital processes for a healthy, happy functioning body.

3.  Fuelling your adventures or your rehabilitation is that's where you are currently at!  Whatever your life is filled with you want your food intake to support you so you have the energy to enjoy it.

A quick and easy way to fulfil all these criteria and even take with you on your adventures is with this incredible rich hot chocolate drink.  It's loaded with anti-inflammatory foods such as coconut cream and super antioxidant rich cocoa powder containing maca and cacao as well as plenty of vitamin E from the fresh almond milk.  I drink it as a bedtime warmer when I make my hot water bottle at night.

IMG_4080.JPG

Rich Hot Chococo

Ingredients

* 1 cup fresh pressed almond milk

* tablespoon coconut cream 

* 1-2 tablespoons Of The Earth Superfoods Hot Chocolate powder

* Stevia to taste 

Instructions 

Place the almond milk in a saucepan on the stove and heat gently so as not to burn it.  Place the almond milk and all the ingredients in a blender and whizz up.  Drink with joy and let the nutrients heal you!  

ManMade - A Case Study on the making of a man

ManMade - A Case Study on the making of a man

Precision Movement's KT shares her latest case study of Andrea Domeninchini the creator of ManMade and Voices in the Dark.  Dre was suffering with chronic pain that just would not go away.  Find out what happened when he worked with KT.  Dre has made a video series about his journey called ManMade.

How to get good at your injury rehabilitation exercises

How to get good at your injury rehabilitation exercises

Precision Movement's KT explains how to get good at your injury rehabilitation exercises so you can become injury and pain free, design your life and boo your next adventure! 

Your free 12 week guide to healing and recovery

I am always looking for ways to make your rehabilitation journey more beneficial so you can  get back to a life of freedom and adventure - the life that you truly want to build, share, cherish and remember.  As a movement specialist I am focussed primarily on the biomechanics of alignment and your movement patterning.  However, I fully appreciate a comprehensive approach to healing and recovery, so I have created a 12 week mailout that helps you address all aspects of your lifestyle during your rehabilitation with Precision Movement.

 

Star qualities of the 12 week mail out:

* It will keep your mind focussed on your rehabilitation during your 12 week journey 

* You'll get bite sized reading recommendations for your How To Eat Move and Be Healthy book on other areas that contribute to your healing and recovery

* Helpful reminders that you can refer back to on the things I teach you in the studio

* Tonnes more free information in links, books, articles, videos, audio guides and other sources

* Inspiration and motivation for the tough moments! 

 

This will be available to new clients from September onwards.  However, if you would like to receive the bailout for an added boost to your training and rehabilitation then please sign up HERE.  It will only be available to "oldies" (!) until the end of September 2016 - so sign up to avoid disappointment!

The Injuries and Rehabilitation of 3 Top Tennis Stars

The Injuries and Rehabilitation of 3 Top Tennis Stars

Precision Movement's KT discusses the injuries and inspiring rehabilitation of three top tennis stars as the US Open Tennis tournament 2016 gets underway.  

The difference between Physiotherapy, Osteopathy and Chiropractic

The difference between Physiotherapy, Osteopathy and Chiropractic

KT from Precision Movement explains the difference between Physiotherapy, Osteopathy and Chiropractic treatment.

How self care impacts health, healing and recovery from injury

How self care impacts health, healing and recovery from injury

Precision Movement's 5 categories of self care and how they positively impact injury recovery and healing.

What is the essence of Precision Movement? (KT on film!)

What is the essence of Precision Movement? (KT on film!)

Precision Movement introductory video explain how and why they can help you recover from back pain and injury effectively.

The 5 benefits of massage treatment (plus FREEBIE!)

Hello!  I'm back.  After a long sabbatical of blogging I've returned to share my insights, new finds and help information to help you all recover from injury effectively and maintain a healthy and enjoyable life through movement and fitness.

As many of your already know I am training to be a soft tissue therapist.  In it's simplest form I can be referred to as a massage therapist but the techniques I am learning also help with soft tissue injury recovery.  Massage is mostly regarded an enjoyable experience that helps you feel more relaxed.  But it has many other important benefits for health, injury recovery and training.  Read onto find out the top 5 benefits of regular massage treatment. 

 

The flow of fluids  

Massage has a pumping effect on blood circulation which helps transport nutrients for growth, repair and nutrition as well as removing waste products at a cellular level.   Lymph is fluid found in tissues that is not part of blood that holds certain nutrients and also collects waste products from cells.  Unlike the blood, the lymphatic system does not have a pump system.  Lymph is moved through muscle contraction.  However, if you are recovering from injury and unable to contract certain muscles then massage can help push lymph through the body more effectively.  

 

Body maintenance for regular training

For those of you who train regularly massage is an important maintenance tool for recovery and increased training gains.  When you exercise you create micro-trauma (tears) in muscle fibres.  The body responds by laying down repair tissues (scar tissue) for healing.  This is all perfectly normal.  However, with repeated training sometimes the tissues doesn't get enough time to heal so scar tissue can build up without you noticing until there is a significant impairment in muscle function or pain.  Regular massage therapy can help identify small areas of build up and break them down before they become an issue.  Post-workout massage can increase the rate of healing and recovery which means your body is in the best working condition for your next training session.  

 

Injury recovery

Massage can be a great contributor to the healing of soft tissue injury.  When muscle fibres are injured the body lays down scar tissue in the first stage of healing.  When the fibres are healed the body clears up the excess scar tissue.  However, sometimes due to a premature return to exercise scar tissue does not fully leave the healed area and then lays down more in response to micro trauma from exercise.  An excessive build up of scar tissue can lead to layers of muscle fibres, which ordinarily glide over each other, sticking together.  This can impair the function of the muscle and surrounding tissues and potentially lead to further injury.  Massage can help break down the scar tissue and adhesions and realign the fibres so the muscle can heal and return to full function.

 

Localised tissue flexibility

Sometimes rather than a whole muscle, only a portion of the muscle becomes tight.  Stretching the whole muscle cannot reach the portion that really needs to be stretched.  Certain massage techniques can help stretch and release localised tissue and also helps to draw muscle fibres and sheets of muscle fibres and fascia (connective tissue) apart in different directions.  Massage therapists can help identify areas of tightness before they start affecting performance and/or causing discomfort.  

 

Nervous system

The immediate effects from massage are felt mostly through the nervous system.  The direct affect of massage is that is stimulates nerve receptors in the tissues and reduces tissue tension.  Nerve receptors also respond to touch, warmth and pressure which helps place the body in a parasympathetic state - otherwise known as a state of relaxation, healing and recovery.  It helps decrease blood pressure, mental and emotional tension and encourages digestion.  That is why you feel so good after a massage!  

 

One stop shop

In fact, massage is beneficial on so many levels that in my opinion it can no longer be seen as a luxury or a treat.  With our busy lifestyles, it is imperative that we stop and take time to relax, heal and recover.  When you book a massage treatment you have no choice but to lie on the couch and be treated.  Even if you don't want to go because you have a million other things you think you should be doing, after your treatment you'll feel like a different person!  For me it's akin to the benefits of meditation or a micro-vacation!

 

Free massage

As part of my training I am required to log 100 hours of practice treatments.  I hold my free massage clinic on Fridays between 3-7pm in Mayfair.  Treatment is 100% free until I qualify in July.  The only charge is the clinic room hire of £20.  So, if you would like to experience some or all of the benefits of massage email me at KT@precisionmovement.co.uk and we'll get you set up with a date for treatment!  

An audio postural meditation for you

 

 

I'm always trying to think of ways to recreate the sessions you do in the studio for your to travel with or do at home.  As you know, consistency is the key to getting better faster.  

 

I have considered doing video clips of exercises but I'd rather not have your attention on a screen when it should be on your body and how exercise feels. So, I've come up with something I think is much much better! I'm going to trial audio recorded training sessions.  

 

Benefits  

1.  It's the closest recreation of doing a session in the studio with me but without me. 

2. You'll hear my motivating little voice saying all those helpful little analogies and KTisms that get you in the right alignment doing the right movement. 

3. You can take your focus into your body and use a mirror for feedback instead of looking at a screen. 

4. You can put on your headphones anytime, anywhere and inconspicuously do your programme. You'll look like a total pro in the gym! ;)

5.  You'll be more motivated to do that third and final set instead of just doing the bare minimum two.  You know it's the last set that really counts!

 

First come first served... for the freebies!

I'll be trailing the bespoke recorded training session for free for the first three people to email me.  I think one has already gone now so there are only two free ones left.  Just inbox me at KT@precisionmovement.co.uk and I'll record your latest home programme for you to download and listen to whenever, wherever.  

Going forwards, bespoke recorded sessions will be charged - fee upon request! 

 

Freebie for all

As as a preview, and due to popular demand, I've recorded a demo above. It's a 10 minute guided postural meditation that you can listen to on your commute to work or on a 10 minute break during your day. You can do it sitting or standing.  Let me know what you think! 

For those of you not working with me at the moment, if you don't understand what the analogies in the recording mean please do feel free to book a postural session with me so I can teach you.  Once you know what all the references are the recording will make much more sense!

If you would like me to send this recording to you directly so you can download it to your phone please ask me in your next session or email me at KT@precisionmovement.co.uk.