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WHAT SHOES TO WEAR FOR FOREFOOT PAIN


Do you have forefoot pain or pathology and you’re not really sure what shoe you should be wearing? There are numerous foot pathologies that you could have, however we are going just zero in on a few today, such as bunions, first metatarsal joint arthritis, neuromas, and plantar plate tears.

Before we get into details about each, let’s just go over some quick anatomy.  The forefoot includes the phalanges (toes), the five metatarsals, and the connective tissue.

Now, let’s jump right into our foot pathologies and what feature in the shoe you should be looking for to accommodate for your pain.

  1. 1st MPJ arthritis:

This 1st metatarsal phalangeal joint is also referred to as the great toe. This is caused by the joint jamming too early in the gait cycle or an inflammatory reaction.  If you have arthritis in this toe and it is either painful and or limited in mobility, then the most important feature for your shoe will be a more rigid midsole. Secondly, you’ll want a wide toe box so that you have room for your toes to splay properly.

midsole

2. Bunion:

A bunion occurs when we lose stability in the metatarsal cuneiform joint (first ray). The first metatarsal will swing out and create a valgus position on the great toe. With a bunion, you definitely want a wide toe box. Because a bunion is caused by a lack of stability in the 1st ray, this often indicates that the foot is likely an unstable, everted foot type. In this case, a stiff heel counter in the back of the shoe will help control the foot so that it does not overpronate.

heel counter

3. Neuroma:

A neuroma is a scarred or fibrotic nerve often between the third and the fourth metatarsal. The nerve rubs on the fascial tissue and then becomes fibrotic.  This typically occurs from a loss of stability in the foot and/or compression in footwear, among other things such as injury. What will be most important with acute symptoms of a neuroma will be a stiff midsole. If the midsole is flexible, and you have an active, painful neuroma, you will continually compress the nerves at toe-off in your gait. So when your foot is more irritated, a stiffer midsole with a wide toe box will be most beneficial. 

toe box

4. Plantar plate tear:

The plantar plate is an extension of the plantar fascia that runs horizontally across the joints. A plantar plate tear can be very painful, and you’ll want to immobilize the tissue for a period of time. In this case, once again, you’ll want something more rigid in the midsole. During an acute injury, you will want to immobilize the tissue for a period of time, therefore utilizing the rigid midsole.

In certain circumstances depending on the level of forefoot pain and pathology and how it’s affecting your quality of life, a forefoot rocker is frequently recommended. If someone has advanced great toe arthritis, whether it’s fused itself or a fusion surgery has been performed, a rocker bottom shoe can be very helpful.  It can be added to the shoe or there are actually shoes that you can purchase with this specific feature.

Now for your bonus! The more cushion you have in your shoe, the more impact force you will have through your body. Picture yourself walking outside barefoot. Imagine how you would walk–your pace, your intention, your impact.  Now picture yourself doing the same walk in high cushioned shoes. Think about the difference in how you would interact with the ground. You will strike the ground much harder because you do not have the same sensory input that you would have if you were walking barefoot. 

When you have pain that is affecting your quality of life, shoes can be part of the solution, rather than part of the problem.

If you’d like to schedule a free 15-minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schedule. We’d love to help you get healthy again!

Make sure to subscribe to our YouTube channel for weekly tips on mindset, nutrition, and movement, and share with anyone you think may need this.



THE SCIENCE OF KNOWING WHAT TO DO BUT NOT DOING IT | 6 Mindset Hacks


Did you ever wonder why you know exactly what you should be doing to make your life better, happier, healthier, but you don’t do it? You keep saying next week, next year, in five years, but it never really becomes a reality. We have all been there but let’s talk about the science of why that happens and what you can do about it. To put it simply, we are humans and we all have emotion. With that, we are naturally going to gravitate towards pleasure and away from pain. Say for example, Friday night rolls around, and your spouse or significant other wants to order pizza. You’ve had a long week so even though you’re planning to have a salad, you go for the pizza. Another example is sleeping in versus working out in the morning. The reality is that we consistently overcomplicate things. We make them way too complex for what they need to be.

Your subconscious mind is 99 percent of your mind. This is the house of all of your past experiences. This includes your memories, beliefs, and unresolved emotions. This is the domain of your habits. Our conscious mind, however is one percent of our mind and is responsible for our thoughts, goals, awareness of self. For us to be able to set a goal and be able to succeed at it, we have to align the subconscious mind with the conscious mind. Even though we know what we should do i.e. our conscious mind, our subconscious mind is a million times faster and much more powerful. If those two are not aligned, then unfortunately we will not be able to meet our goals or set out to do what we said we were going to do. As it relates to habits, we run our day on approximately 45 percent to 95 percent on habits.  Our thoughts are actually part of our habits. We have about 50,000 to 70,000 thoughts a day. You can hopefully appreciate that if these conscious thoughts are overpowering our conscious mind, then we are going to default to whatever is easier. We are not necessarily going to move towards the pain, we are going to move towards pleasure, whatever is the easiest thing right now. Going back to that Friday night pizza, “I’ve had a long week and I’m tired,” so I’m just going to go back to what’s comfortable and what’s easy…pleasure.

Additionally, when we get out of our comfort zone, for example setting a goal to exercise every day, this signals fear to the body. Immediately we have chemicals released that are signaling fear and danger. So guess what happens? We also want to move towards what’s easy, what’s comfortable, and what’s pleasurable. We easily will revert back and not achieve our new year’s resolution to exercise every day.

So let’s talk about six ways that you can begin to align your subconscious mind with your conscious mind, you can begin to make your goals a reality.

1) Healthful habits

You want to develop healthful habits so that when your conscious mind gets tired from all those thoughts that are racing through your head, that your subconscious mind decides to take over and do the right thing.

2) Be aware

Be aware of your thoughts, inner voice, and most importantly the language that you are speaking to yourself. If you continue to say, “I’m never really going to get strong,” then you will not get strong. You will not necessarily work out like you’re supposed to in order to get strong. So, you want to make sure that you’re in tune with the language that you’re speaking and shift it to a productive language. “I am going to work out so that I am strong.”

3) Clarity

Have clarity about what you want, what are you striving to do, and the goal(s) that you are hoping to achieve. If you do not have clarity of your vision, dream, or goal, then it will be very challenging to allow that subconscious mind to be aligned with the conscious mind.

4) Take small action steps

This is extremely important to make sure that you are making small incremental changes, especially in your habits. Think of the first time that you were told you had to brush your teeth. Since you were a young child, you’ve been brushing your teeth every single day, at least we hope so. That’s a perfect example of how habits start.

5) Consistency

It is so crucial that for you to do what you want to do, to be consistent with your habits, day in and day out. Blocking time in your schedule, for example, to allow yourself the time to be able to perform whatever it is that you need to do. Whether that’s working out, meal prepping, or meditation. Be consistent with whatever you do so that it becomes a habit, just like brushing your teeth.

6) Celebrate

Celebrate your successes! This is where we can have serotonin and dopamine responses that can improve that feeling of happiness, as well as reward and motivation. It keeps you motivated to keep doing what you’re doing to keep this habit going to make sure that it’s truly part of your life.

There are six different ways to help you align your subconscious mind with your conscious mind, allow you to achieve your goals, and do what you say you are going to do.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule a FREE 15 minute virtual consultation.

For more content, make sure to subscribe to our YouTube channel here.



IS YOUR GUT PREVENTING YOUR WEIGHT LOSS?


Did you wonder how your gut and your gut bacteria can be impacting your weight loss? Research proves time and time again that the Standard American Diet (SAD diet) is something that promotes inflammation in our gut and changes the colonization of our gut bacteria and gut flora over time. Even as simple as one energy-rich meal such as a Big Mac and French fries can release lipopolysaccharides, an endotoxin, into the bloodstream, contributing to this immune response.

The second thing that we know for sure is that when you are in an inflamed state, your hormonal, lymphatic, and GI system will be greatly impacted. Therefore, it will affect your ability to lose weight.

In essence, you have to optimize gut health, balance the bacteria, and feed the gut good bugs, what it needs and craves, which is not the Standard American Diet. I’d like to go over five key things that you want to think about for optimizing your gut health so that you can lose weight.

Rather watch or listen than read?

1) Decreasing Omega-6’s and Increasing Omega-3’s

Omega-6 fatty acids are a type of polyunsaturated fat found in vegetable oil, canola oil, and palm oil commonly found in packaged and processed foods. Even healthy food can contain these ingredients. These omega 6’s can impact your overall health and contribute to inflammation, therefore your gut. Not only do you want to decrease your omega 6’s, but you also want to increase your omega 3’s. Think of your fatty fishes, walnuts, and flaxseed. All of these can be beneficial and working on increasing these healthy fats will have a positive effect on your gut flora. Make sure to prioritize getting healthy fat with every meal.

2) Include Fiber

You want to consume 25 to 35 grams of fiber per day.  Most Americans fall short of this. If you are eating a high plant-based diet, and you’re getting some grains, seeds, and nuts in; you should be well on your way to getting the appropriate amount of fiber.  If you’re not, then supplementation would be advised.  Think of your fiber as your prebiotics. In order for us to have the positive effect of the beneficial bacteria of probiotics, they have to feed on the prebiotics.

3) Include Fermented Foods

That could be fermented sauerkraut, kimchi, or kefir. You do want to make sure that they contain active live cultures that have beneficial probiotic. If you are not consuming fermented foods regularly, you could consider supplementation to ensure you’re populating your gut with good bacteria.

If you already have existing gut issues, consult with a functional medicine practitioner to ensure you are taking the right one at the right time.

4) Eat More Plants

You want to make sure you have 60-70% of your plate coming from plants. This does not mean to exclude your healthy lean proteins, it just means eat more plants. Fill your plate with a variety of colors because this is exactly what the gut feeds on. This is what it wants and craves. Make sure that you are eating enough variety, because the more diversity in your foods that you have, the better your microbiome diversity will be.

5) Reduce Stress

Stress is one of the biggest drivers for gut bacteria changes. Not only is it well known that it causes inflammation in the body, but it is impacting the gut flora. Even just the thoughts that you have can impact your gut bacteria. Begin to identify what stressors you have and how can you manage stress in your life. You’re not going to get rid of stress, but how can you become more mindful and grounded? How can you respond with clarity and creativity? Use different techniques to be able to cultivate this in your life, so that you can manage the stressors that come your way.

So there you have it, five different ways that you can begin to influence your gut bacteria, microbiome, and 70% of your immune system in order to optimize weight loss. If you’re a person that has been dealing with weight gain, and you recognize that there are some gut issues, start here! It is imperative to have optimal gut health for everything else in your body to function well.

If you need help on your journey, please reach out!

For more content, make sure to subscribe to my YouTube channel here.

Other things that may interest you:

WHAT SHOES TO WEAR FOR FOREFOOT PAIN

How to Map Your Own Nervous System: The Polyvagal Theory



How to Map Your Own Nervous System: The Polyvagal Theory


With anxiety, depression and stress on the climb, have
you ever wondered how you can understand your reactions to life’s challenges
and stressors? Or maybe you wondered how you can become more resilient? Did you
know that you can map your own nervous system? This is such a powerful tool
that can help you shift the state of your nervous system to help you feel more
mindful, grounded, and joyful during the day, and more importantly during your
life. Before we discuss how to map your nervous system, let’s break down the autonomic
nervous system a bit more.

The terms “fight or flight” and “rest and digest” are typically what we refer to when discussing this autonomic nervous system. However, there are three different aspects of the autonomic nervous system referred to as the polyvagal theory, developed by Dr. Stephen Porges. The vagus nerve, referred to as the wandering nerve in Latin, is one of the longest nerves that originates in the brainstem and innervates the muscles of the throat, circulation, respiration, digestion and elimination. The vagus nerve is the major constituent of the parasympathetic nervous system and 80 percent of it’s nerve fibers are sensory, which means the feedback is critical for the body’s homeostasis. This amazing vagus nerve is constantly conveying information back to our brain. For example, when we take slow deep breaths, we are stimulating the vagus nerve. This will cause the release of a neurotransmitter called acetylcholine, which signals back to the brain to create this relaxation response. Pretty amazing, wouldn’t you say?

When we are in this stressed state or potentially anxious state, then we cannot be curious, or be empathetic at the same time. In addition to not being able to be empathetic or curious, we are also not able to bring the prefrontal cortex, the part of the brain responsible for executive function,  communicating, guiding, and coordinating the functions of the different parts of the brain, back online. This essentially means that we are not able to regulate our attention and focus. Sound familiar?

Three nervous system states

  1. First, our “fight and flight” response is our survival strategy, a response from the sympathetic nervous system. If you were going to run from tiger, for example, you want this response to save your life. When we have a fight response, we can have anger, rage, irritation, and frustration. If we are having a flight response, we can have anxiety, worry, fear, and panic. Physiologically, our blood pressure, heart rate, and adrenaline increase and it decreases digestion, pain threshold, and immune responses.
  2. Second, we have a “freeze” state, our dorsal vagal state, which is our most primitive pattern, and this is also referred to as our emergency state. This means that we are completely shut down, we can feel hopeless and feel like there’s no way out. We tend to feel depressed, conserve energy, dissociate, feel overwhelmed, and feel like we can’t move forward. Physiologically, our fuel storage and insulin activity increases and our pain thresholds increase.
  3. Lastly, our “social engagement” state is a response of the parasympathetic system, also known as a ventral vagal state. It is our state of safety and homeostasis. If we are in our ventral vagal state, we are grounded, mindful, joyful, curious, empathetic, and compassionate. This is the state of social engagement, where we are connected to ourselves and the world. Physiologically, digestion, resistance to infection, circulation, immune responses, and our ability to connect is improved.

Rather watch or listen than read?

Adapted by Dr Stephen Porges

As humans, we have and will continue to experience all of these states. We may be in a joyful, mindful state and then all of a sudden due to a trigger, be in a really frustrated, possibly angry state, worried about what may happen to then feeling completely shut down. This is human experience. We are going to naturally shift through the states.

However, when we stay in this fight or flight or this shut down/freeze state, that is when we begin to have significant physiological effects and also mental/emotional effects. As I mentioned earlier, this could be an emergency state. This can also be a suicidal state, if we are in this shut down mode for too long. If we are in a fight or flight state, we can have constant activation of our stress pathway, also known as the HPA axis, and we can really impact our stress hormones, sex hormones, our thyroid, etc. This stress will have significant inflammation effects on the body as well. All of these states can have considerable effect on our overall health, positive or negative, of course. Also, you can not get well if you are not in your “safe” state. No treatment intervention or professional will help you if you are not safe. This is why it’s really important to identify the states for each of you.

How can you map your nervous system?

  1. Identify each state for you.

The first step is to think of one word that defines each one of these states for you. For example, if you are in your ventral vagal state, this is also called the rest and digest state, you could say that you feel happy, content, joyful. etc.

When you are in your fight or flight state you could use the words worried, stressed, overwhelmed, etc.

In the freeze state you could use the
words shut down, numb, hopeless, etc.

The first step is identifying the word that you correlate with each of those three states. This is really important because then you’re able to recognize which state you are in and identify with it quickly. This will allow you to really tune into your body and understand how you feel in that state, so you can help yourself get out of it.

2. Identify your triggers and glimmers.

You’ll want to identify triggers for
your fight/flight state as well as your freeze state. These could be things
like a fight with your boss, an argument with your spouse, a death of a loved
one, if someone cuts you off while driving, etc. It is whatever things that
cause you to feel stressed. You want to eventually have at least one trigger,
if not many, written down for each of those states.

Glimmers are the things that bring you to that optimal nervous system state. It could be something as simple as petting a dog or something bigger like going on a vacation.

Click here for Deb Dana’s Worksheet to Map Your Nervous System

Summary

Once you can identify what those states are for you, then you can recognize what your triggers and glimmers are for that state. You can really begin to make a profound difference in your nervous system state. You can take ownership of what’s happening to your body, you can tune in to what’s happening, and know how to regulate your emotions and your responses to stress. Ultimately, this is how we can begin to develop resilience. This means being able to have respond appropriately to life’s challenges, go to that fight or flight state for a short period, and then return back to your state of social engagement. That should happen a few times a year not multiple times a day, or every day for that matter. To truly enjoy life, returning to your state of safety where you are mindful, grounded, and joyful, is a practice. It can start with mapping your own nervous system.  

If you need help on your journey, please reach out!

For more content, make sure to subscribe to my YouTube channel here.

Other things that may interest you:

How to test your vagus nerve

How to improve your vagal tone



What To Eat To Improve Your Nerve Health | 10 NUTRIENTS


Do you suffer from nerve pain? Whether it’s sciatica, median nerve tension, carpal tunnel, thoracic outlet syndrome, chronic nerve pain into the hands, or maybe it’s even chemotherapy-induced or diabetic neuropathy? It’s important to address the root causes of any nerve pain, and most importantly, optimize your nutrition so that you can improve your nerve health.

Here are 10 different nutrients that you can consume through foods or supplementation that can optimize your nerve health.

1. Vitamin B12

This is important for the myelin sheath, which is surrounding the nerve. It’s been shown that even high doses of vitamin B12 can potentially repair damaged nerves. Good sources of vitamin B12 are yogurt, fatty fish such as salmon, cod, and sardines.

2. Vitamin B6

We need vitamin B6 to be able to absorb vitamin B12. Rather than supplementing with B6, which can potentially cause damage to the nerves, you can get this through your foods. Good sources of vitamin B6 are tuna, salmon, chicken, and spinach.

3. Vitamin B1

This is important for our muscular system and nervous system. It also converts carbohydrates to energy in the form of ATP which is our energy source. This is something that we only get a small fraction of through the metabolism of it so this is something you could supplement with, in addition to getting it from foods. Good sources of vitamin B1 are navy beans, other forms of beans, green peas, and sunflower seeds.

4. Vitamin B2

This is necessary for the absorption of B6 and B12. Good sources of vitamin B2 are soybeans, spinach, almonds, and asparagus.

5. Antioxidants

This can be powerful to optimize the myelin sheath and prevent any damage to the nerve. Good sources of antioxidants are berries such as blueberries, blackberries, or raspberries, dark leafy greens, fatty fish, and walnuts. Try to eat a rainbow every day!

6. Ginger

This can be a powerful anti-inflammatory agent. Try using a couple of teaspoons in hot water or you can incorporate it into salads, soups, and stews. It is very helpful for nerve inflammation and pain.

7. Omega 3

This is important in repairing the myelin sheath that the nerve is wrapped in. Good sources of Omega 3 are fatty fish, walnuts, and flaxseeds.

8. Water

We are made up of 70% water. All of our nerves, bones, ligaments, and connective tissue is inside of our lymphatic system which essentially is water. It’s our aquarium. We want to make sure that we are well hydrated so that our nerves can function at their peak.

9. & 10. Magnesium and Potassium

Magnesium helps the nervous system to relax where potassium is helping to transmit those signals or messages efficiently. Good sources of potassium and magnesium are pumpkin seeds, quinoa, and fresh fruit.

These ten nutrients may not eliminate your nerve pain, but they can definitely help optimize your nerve health. Remember, you always want to get to the root of the issue.  You want to look at this from an integrative perspective and recognize that the nutrients that you are consuming or not consuming are going to impact how you are recovering from your nerve injury.

If you’d like to schedule a free 15-minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schedule. We’d love to help you get healthy again!

For more content, make sure to subscribe to our YouTube channel here.



HOW TO TEST YOUR VAGUS NERVE | Polyvagal Theory


Did you know that you can test your vagal nerve function, and not only can you test it, but you can begin to tap into the healing power of the vagus nerve? Your vagus nerve is responsible for the regulation of internal organs such as digestion, heart rate, respiratory rate and impacts certain reflex actions like coughing, sneezing, and swallowing. It is critical to optimal health and you can tap into it-but first, find out what state you’re in.

The Polyvagal Theory

Before we jump into how you can assess the vagal nerve, let’s talk a little bit about the autonomic nervous system. We used to think of the autonomic nervous system as simply fight or flight or rest and digest. However, Dr. Steven Porges’s work shows us that there’s much more to it and there are actually three circuits of our autonomic nervous system. This is referred to as the polyvagal theory.

Essentially we have our fight or flight state, which is also considered our sympathetic spinal activation. We also have our dorsal vagal state, referring to the most primitive vagal nerve, and indicates we are in a freeze state. This means we are shut down and feel hopeless. We are disassociated from ourselves and other people.

Lastly, we have the ventral vagal circuit, which means we are in a state of social engagement-a state of safety. This means we are connected to the greater world. We’re connected to ourselves. We are joyful and mindful. All three of these are critical and during the day we go through all of these different circuits, but most often we don’t even recognize that we do because we go through them so quickly. However, we can get stuck in these. We can get stuck in a fight or flight stress response where we’re constantly worried, anxious, frustrated, or irritated. It’s also easy to remain in a shut-down mode. We of course could be mindful and joyful. We’re constantly fluctuating.

how to map your nervous system
Adapted from Dr Stephen Porges

Check out our previous blog on “How to Map your Nervous System” here.

Breaking that down a little further, let’s speak about the ventral vagal nerve. This originates from the brainstem just as the dorsal vagal nerve does. This innervates most of the muscles of the throat, such as the larynx, pharynx, uvular muscles as well as the levator palatini muscles in the back of the throat. Whereas our dorsal vagal nerve, which is more subdiaphragmatic, innervates the muscles of the stomach, liver, and digestive system. It also does innervate the muscles of the heart and lungs. Just a reminder, the dorsal vagal nerve is impacting that freeze state, shutdown mode, whereas the ventral vagal is eliciting that sense of inner calm and relaxation and is associated with our state of safety or state of social engagement.

Testing Ventral Vagal Function

You may need a partner for this. This is a really powerful technique that can have a profound impact on how you address your body. Remembering where all the powerful neural innervations are, one of the innervations of the ventral vagus nerve is the throat.

  • Grab a partner and a flashlight.
  • Have your partner look at the inside of the mouth at the back of the throat at the uvula that drops down right in the center.
  • Now, perform an “ah, ah, ah” sound.
  • When you open your mouth, you can use a tongue depressor or your fingers to push down your tongue so the uvula and soft palate can be more visible.
  • The examiner is going to look at the uvula to see if there is a deviation to one side.  
three mouths anatomy
Adapted from Stanley Rosenberg’s Healing Power of the Vagus Nerve

What you’re looking for, specifically, is if there’s any deviation from one side to the other. If the uvula pulls over to one side, then that is indicative of a ventral vagal nerve dysfunction. If it moves up symmetrically, then that means that you are in that state of social engagement. So, if you have the soft palate moving up on one side, let’s say it’s moving up on the left side, and not moving up on the right side, then that would be indicative of a dysfunction of the pharyngeal branch of the ventral vagal nerve.

Now, that you’ve tested let’s move into how to stimulate the vagus nerve.

Vagus Nerve stimulation: The basic exercise

If your test indicated that you had a ventral vagal nerve dysfunction, perform the basic exercise for vagus nerve stimulation.

  • Lie on your back on the ground.
  • Interlace your fingers and bring them behind your head- right at the base of the skull
  • Look with your eyes to the right until you sigh, swallow, or yawn, and then repeat on the other side.
  • You may blink during the exercise.

Now that you’ve stimulated it, retest your vagal nerve and see if there was a change.

This is just one way to measure your autonomic nervous system function. This is also just one way out of many to stimulate your vagus nerve. However, recognize there are so many ways to become more aware, more in tune, and map your nervous system. You are completely in control of what’s happening in your life.

I want to give a huge thank you to Dr. Steven Porges for all of his amazing work in this area, as well as Stanley Rosenberg, for their contributions to this area of life-changing research. Make sure to check out the book, Accessing the Healing Power of the Vagus Nerve, by Stanley Rosenberg.

If you’d like to schedule a free 15-minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schedule. We’d love to help you get healthy again!

For more content, make sure to subscribe to our YouTube channel here.



Why you should stop “stretching” your hip | HIP PAIN


Do you have hip pain that you are continually trying to stretch, roll, or smash, and nothing seems to get better?  Before we get into the role of the psoas, one of your key hip flexors, let’s speak about the local stabilizers and global stabilizers of the body. This is important to understand how you are going to treat your hip flexors and hip pain.

Think of the local stabilizers as being muscles that are close to the joint. They create more of an isometric contraction versus concentric (shortening) or eccentric (lengthening) contraction. They control the joint centration which means keeping the joint centered in its axis. It’s also independent of the activity of motion so if you raise your arm overhead, the deep stabilizers in my spine are going to activate before your arm goes overhead. Essentially these local stabilizers are imperative for stabilization in the body so that we can have proper movement.

Our global stabilizers are equally as important. However, they have a different role, so they have more of an eccentric contraction. They decelerate the range of motion, are continuous with motion, and are farther away from the joint.

Now getting back to the psoas, which is what everyone wants to stretch when they have hip pain.  The posterior or the back of the psoas is a local stabilizer. Think of it as one of our deep core muscles that is helping to stabilize the spine and also prevent the femur, our leg bone, from shifting forward in the hip joint. The anterior or front of the psoas serves as a global stabilizer. So, it is necessary to think of the psoas muscle as a stabilizer. Not only is it a stabilizer but it works in an integrated unit with all of the other muscles, including the pelvic floor, diaphragm, multifidus, the deep five rotators in the hip, and the transverse abdominus. All of these have to work together, and once again in this integrated fashion to be able to stabilize the low back and the pelvis during any kind of movement.

For example, if you performed a chest press with 30 pound in each hand on a bench and then transitioned into doing that on a stability ball, your weight would naturally go down. Why? Because you now have an unstable platform to work from and therefore can not generate as much force.

There are a lot of different hip pathologies that we won’t get into today, but when you have hip pain it typically happens from losing the deep stability of the hip. There are two common muscle imbalances that will exist. One is the TFL(tensor fascia latae) muscle, which is right in the front lateral side of the hip, can get tight, especially with increased sitting. Based on this attachment, it will pull the hip forward, and that will therefore inhibit or shut down the psoas. The other common muscle imbalance is the hamstring muscles, which can get tight for various reasons, inhibiting the glute muscles. The hamstrings can push the femur forward and that also leads us to lose that optimal position on the hip joint. Overtime if we have these muscle imbalances, instead of the hip being centered in the axis, it will start to shift forward and up. This will cause all types of pain issues and pathologies. Whether that’s a labral tear, hip impingement, tendinopathy, bursitis, and so on. So, it is important to get the hip stabilized and centered in the joint in order to decrease pain and ultimately improve function.

You can begin to do this through a four-step process. This is a great way to begin to address your pain, as well as any kind of movement compensation, and most importantly, integrate your foot with your core, in a very integrated manner. First is inhibiting the tissue, in this case we inhibited the TFL muscle that typically pulls the hip joint forward and creates that inhibition of the psoas as a deep stabilizer. Then, mobilize the hip joint to center the hip joint. Remember that when it is not in that center position it’s shifting forward enough so we’re shifting it back to the center position. Next, stabilize it by activating the deep stabilizers, such as our diaphragm, pelvic floor, etc. Then we’re integrating it with the ground. This is super important because the foot is part of the core and they work as an integrated unit. To get those deep stabilizers of the hip firing, short foot, i.e. foot to core sequencing, allows us to do that in a very integrated fashion.

4 Steps

1. Inhibition

For the TFL release, place the ball right on the outside of the hip. When you lie down, you’ll naturally rotate the hip in, which will expose the TFL muscle. With the other leg, anchor it up at a 90-degree angle and come down to your forearms. Holding that position your leg will be nice and long, naturally rotated in, and breathing throughout the exercise trying to relax into it.

2. Mobilization

For the hip mobilization with a band, you’ll place the band high up in the groin. You’ll have it back at a 45-degree angle away from you. You’ll start in a table position rocking forward 15 times, making sure your spine stays nice and long, and you’re breathing. Then rock away from the band, so to the opposite side, once again about 15 times, making sure you’re breathing throughout the exercise.

3. Activation

Now it’s time to activate the deep core, so you can do this by diaphragmatic breathing. Inhale, breathing into the abdomen and into the base of the pelvis allowing the abdomen to expand 360 degrees. Exhaling, letting the abdomen contract and the belly button in towards the spine. Once you feel like you have this established, then on your inhale allow the pelvic floor to relax, so you can exhale and gently lift the pelvic floor about 20% contraction to get a deeper integration. You want to think of this as a rhythmical balance, so nice and fluid. Inhaling to the base of the pelvis and exhaling gently lifting the pelvic floor.

4. Integration

Lastly, it’s time for integration. This is to be done with short foot. Standing on one leg, sitting the hips back, knees slightly bent, taking a breath in, while your foot relaxes then exhale and gently root the tips of the toes into the ground. That will naturally lift the arch and lift the metatarsal heads or ball of the foot.

So whether you have hip pain or hip tightness and are constantly stretching your hips, hopefully, this video will give you a little bit of insight to allow you to think about your hip differently and recognize that it is part of an integrated unit. It is really important to understand how that works as it relates to stabilization and movement

If you’d like to schedule a free 15 minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schdule. We’d love to help you get healthy again!

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The truth about your thyroid


Are you a person that sets a New Year’s resolution every year, but doesn’t quite follow through with it? Maybe you know a lot of friends and family members that set goals, but by the end of the year, you ask them if they’ve done them

Did you know that one in seven adults is diagnosed with an underactive thyroid and 60% of the people with a thyroid condition are unaware that they even have an issue? Hashimotos thyroiditis is an autoimmune disease and affects 1-2 % of the population.  It is also more common in women than in men. It is really important to understand the common signs and symptoms, risk factors, proper testing, why do you get thyroid issues, and why is it so prevalent?

The thyroid is a butterfly-shaped gland that sits underneath the Adam’s apple. It is important for just about every organ system in our body. It secretes two hormones, T3 (Triodothyronine)and T4 (Thyroxine) and the thyroid impacts everything such as body temperature, metabolism, growth and development, brain development, among many other important essential functions in our body.

What are some things that can happen when the thyroid goes awry? The ten most common symptoms of an underactive thyroid are:

  1. Dry skin and hair
  2. Weight gain
  3. Fatigue
  4. Hair loss
  5. Menstrual irregularities
  6. Edema
  7. Muscle/joint aches
  8. Constipation
  9. Depression
  10. Cold intolerance

What are the things that disrupt the thyroid?

1. Stress

When we think about the hierarchy of how our thyroid might be affected, number one is always the adrenals. So when we have chronic activation of our stress pathway that means that we are chronically releasing cortisol. Cortisol negatively impacts our thyroid function. Our adrenals impact our thyroid which then in turn can impact our sex hormones. If we want to think about reverse engineering why you may have gotten a thyroid condition or how we would want to address the root cause, it’s important to always include stress management as part of the equation.

2. Toxins, infections, radiation, medications

Other things that will impact the conversion of T4 to T3 are things like infections, radiation, medications, trauma, and toxins. Examples of toxins are things like herbicides, pesticides, cleaning chemicals, and plastic water bottles.  Take the Toxic Exposure Questionnaire HERE. Medications such as Lithium, used to treat bipolar disorder, various cancer drugs, and Amiodarone, used to make the heart beat more regularly, can contribute to hypothyroidism.

3. Nutrient deficiencies

Some of our key nutrient deficiencies that will drive thyroid dysfunction because the thyroid needs these things for proper conversion are ferritin (iron), vitamin D, Vitamin A selenium, zinc, and iodine. These are all key players in making sure that we are identifying the root cause of the thyroid dysfunction and also treating it appropriately.

Testing

Now that you know the common symptoms and causes, let’s look at testing. As it relates to testing, the most common lab value that is tested is TSH, the thyroid-stimulating hormone. This is a reflection of the pituitary gland, the master gland, which is what secretes this particular hormone. When thyroid levels are low in the body. The pituitary gland will make even more TSH.  This can be totally normal and you can still have thyroid dysfunction. So, it is necessary, and critical, to have a full thyroid panel if you are suspecting symptoms. I would look at the patient’s history, clinical presentation, risk factors, and then determine if thyroid testing is appropriate. But, you need a full panel. That would include your TSH, Free T3, Free T4, total T3, reverse T3, TPO antibodies, and thyroglobulin antibodies. It is important to have all of those to get a full picture of what’s happening and you can look at specific ratios.

If you’ve been dealing with any of these issues please make sure to reach out so that we can help guide you on the right path.  Recognize that hormone replacement is appropriate, in many cases, and it’s just a matter of finding the root cause so that you’re not just simply putting a Band-Aid on what’s happening. That’s why it’s really necessary to figure out what nutrient deficiencies you may have and what potential toxins you have been exposed that are contributing to your condition. You want to make sure that you continue to work towards finding the underlying causes of your thyroid condition, so that you can continue to feel your best, and living the life that you deserve.

If you’d like to schedule a free 15 minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schdule. We’d love to help you get healthy again!

For more content, make sure to subscribe to our YouTube channel here.



HOW TO HACK YOUR BRAIN FOR NEW YEARS RESOLUTION SUCCESS


Are you a person that sets a New Year’s resolution every year, but doesn’t quite follow through with it? Maybe you know a lot of friends and family members that set goals, but by the end of the year, you ask them if they’ve done them and they haven’t. Whether you’ve been successful in the past or not, this is a new year, and you absolutely can hack your brain through cognitive-behavioral processes to achieve success in your New Year’s resolutions. You can do this in three easy ways. 

Setting SMART Goals.

SMART stands for Specific, Measurable, Action-Oriented, Realistic, and Time-Oriented.

Specific: You want to be specific about your goal and map out how you’re going to be able to do that. For example, I want to learn steel mace this year. I know the basics, but this year I’m going to dedicate some time towards getting better and more proficient at steel mace. At the end of the year, I want to certify in that, so I have a very specific goal. 

Measurable: How can you measure your goals? So my measure is going to be when I complete the certification. If that doesn’t happen this year that’s okay, but I’m going to work towards that, so that is my precise measurement. 

Action-Oriented: Next is action-oriented, how exactly are you going to achieve that goal? So, I’m working with a coach and I’m going to practice two to three days a week on steel mace. I’ve signed up for the certification so that each month I’ll be working towards a specific goal. Essentially, how are you going to map out achieving that goal? If you don’t do that, you are not setting yourself up for success. For example, if you want to lose weight, but you don’t like to grocery shop, then that is not going to work out so well. You have to figure out how you can meal prep or maybe you need to hire a professional to help guide you because you’ve been doing the same thing over and over again. 

Realistic: Is it realistic, is this possible, or is it too farfetched? For example, saying I’m going to lose 40 pounds in a month or I’m going to go to the gym five to seven days a week are not realistic goals. You need to give yourself time to adapt and work into a new habit as opposed to just going all in and then crashing come February. 

Time: Lastly is the building in the time. So what are you measuring and then what is your timeline to achive it? For example, by June or sooner I am going to begin to work out three days a week or by February or sooner I am going to eat six servings of vegetables a day.

Take your time and go through this process. Make sure your goals are strong, realistic, and measurable so that you can be successful. 

2. Hacking that habit loop, and rewarding yourself. 

When you are setting a new goal, you want to try to reward yourself immediately after you’ve done something. For example, you wake up in the morning and exercise, right after you are done exercising you want to reward yourself. That could be something as simple as taking a hot shower or eating a piece of chocolate. Whatever is rewarding to you. Research shows that you should do it immediately after the activity to help reinforce that process and reprogram your subconscious mind.

3. Consistency.

You have to be consistent when trying to gain new habits. Even when it’s hard, you have to commit, perhaps for two minutes or five minutes. You have to be consistent and once you do, it becomes easier and easier. Sometimes you have to break through a lot of barriers and a lot of subconscious behaviors that have been working against you for so long. Remember your subconscious mind always likes what’s easy and likes to follow the path of least resistance so you have to work hard to break out of that. 

This year, change things up. Don’t be the norm. Happy New Year!

If you’d like to schedule a free 15 minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schdule. We’d love to help you get healthy again!

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Why should you lift heavy weights


Why should you lift weights, but more importantly, why should you lift heavyweights? It can be so profound in not only your physical strength, but also your mental and emotional strength. Strength training can help improve your self-awareness, your confidence, your overall ability to create, to explore, to move through the world differently, and in a way that you are more resilient. You have better adaptability to change, stress, and loads. It can have a profound difference on your overall well-being.

Let’s dive into eight ways that lifting heavy can improve your health. 

1. Confidence

Lifting heavy weights has been shown to decrease anxiety and depression, and improve self-awareness and confidence. When you are lifting heavy and you are strong, you are going to move through the world differently. If you haven’t tried it, and you know someone that has, take a look at them and ask them about their experience with strength training and you will find the same thing. 

2. Increasing power and muscle mass

When you are strength training you are increasing your muscle mass. Many women will say that they want to get “toned.” In essence, that is increasing muscle mass. When we are stronger, that means that we can produce more force and we’re able to adapt to different loads more effectively. You will find that moving a heavy box or moving a couch is much easier because you have generated the ability, over time, to adapt to these loads and forces. 

3. Burn fat

We often think about burning calories. You’ll jump on the elliptical or go for a run and you’re  thinking about how many calories you’ll burn during that session, for example. Instead, we want to be thinking about burning fat, and also burning calories well beyond that particular exercise session. This does not mean that cardiovascular activity is bad. It just means that we can get a ton of benefit from strength training well after the actual session. After a session, our body still has to continue to repair the muscle, and it’s still burning energy. Therefore, we’re burning more calories and fat after an exercise session than we are in an aerobics session, for example, that we’re only doing that in that particular session. 

4. Increase in muscle size, i.e. hypertrophy

For each pound of muscle we have, we’re going to burn an additional six to 10 calories per day just for it to maintain itself. This can be powerful in fat loss. This is the reason you want to start strength training early. So, if you have kids that are just getting into fitness you want them to start strength training early because it can have a profound impact on their bodies later in life. This is because the more muscle they gain, over the years, the better their metabolism is going to be and the more muscle mass they’re going to have. It can be so powerful to start early in life, but it’s never too late. 

5. Improved bone density 

This is one of the most powerful things that we can do for our bone health. If you’ve been diagnosed with osteopenia or osteoporosis, please don’t hesitate to start a strength training program. Of course, you also want to prevent these things. Strength training can help our bone mass as we age, to prevent things like fractures and things that can completely impact our quality of life. 

6. Fight aging

Each decade after the age of 35, we are losing anywhere from 3-10% of our lean body mass. However, if we are lifting heavy weights we can preserve that lean body mass and even reverse some muscle loss. 

7. Improve our brain health

Lifting heavy weights can increase our growth hormone which can help with cognitive processing and function. It can help to decrease the cognitive changes that we may experience as we age. 

8. Improve our resilience

It can help us to decrease and prevent injuries by improving the adaptability of our tissues. We’re loading tissues so that we can become more resilient. In life, we constantly have to load and stress our tissues for them to remain healthy, strong, and elastic. If we don’t load them properly that’s when we begin to get into an injury cycle. So one of the most important things to preventing injury is lifting weights and specifically heavyweights. 

Hopefully, this was enough to get you started lifting weights if you’re not already and if you are please continue on that journey and remember to keep challenging yourself. You don’t want to do the same weights over and over again because you want your body continues to adapt to new stresses. Make sure that you’re challenging yourself with heavier weights and variability.

This goes without saying, but make sure not to add fitness on top of dysfunction. Get your movement patterns assessed and cleaned up before you start to load heavy.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule a FREE 15 minute virtual consultation.

For more content, make sure to subscribe to our YouTube channel here.



4 REASONS YOU SHOULD RECONSIDER NSAIDS


Do you have arthritis and you’ve been told by your physician that you should be taking some kind of anti-inflammatory and/or pain medications? You’ve maybe settled on Ibuprofen, or perhaps you have tried some prescription medications. Well, let’s talk about why we may want to reconsider.

Let’s start by saying that osteoarthritis is an inflammatory condition. It is important to recognize all the potentially inflammatory triggers that could be impacting your pain and function: food, bugs, toxins, trauma (both physical and emotional), and hormone dysfunction. Let’s not forget the movement compensations over many years that are also contributing to your painful patterns. It is not simply that you have poor genetics, or you played football when you’re younger, or you hurt your knee many years ago. Those may play into it but they are definitely not the only driver and you do not need to be debilitated by your pain and function. There are many negative side effects of NSAIDs.

1. Impacts the GI System

It can significantly impact your GI system. It can affect the lining of the GI system, even in the stomach, and can contribute to GI bleeds. Now let’s remember that 70 percent of your immune system is in your gut. If you are negatively impacting your gut lining by taking NSAIDs regularly, then you are impacting your ability to regulate inflammation. Remember, osteoarthritis is inflammatory.

2. Linked to Heart Issues

NSAIDs have been linked to more heart attacks, strokes, and other heart-related conditions.

3. Affects Kidneys

It can impact your kidneys and the blood flow to the kidneys.

4. Decreases Pain Threshold

Your pain threshold is lower. So, what may have just been a little bit of pain, such as a one or two out of 10 is now a five or six. This is because you cannot manage or process pain as you could before with chronic NSAID use.

This goes without saying but physical therapists are the best way to improve your overall function, decrease pain, and help you to do exactly what you want to do. Please reach out to us we would love to help you. Also focusing on things like breathing, yoga, meditation, all of the things have been shown to help with being able to manage pain more effectively.

I know that you think I might suggest ice or heat, but we’re going to ditch those. Neither one of them is going to have a positive or therapeutic impact on your arthritis. It may feel good, but it is not doing anything to help. When you’re using ice it’s decreasing blood flow to the area creating vasoconstriction, so it does not decrease inflammation despite what people think. Also, heat can potentially bring a little bit of blood flow to the area, but it’s such superficial heat that it’s very minimal. Although it might feel good once again it is not necessarily doing anything to improve your function. You want to try to move as much as possible because that has been shown over and over again through research that is the most effective treatment for arthritis.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule a FREE 15 minute virtual consultation.

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