All MFN blog – Page 17 – MedFitNetwork

One Minute Practice: Present Moment Awareness

Adrienne Ione/22 March 2023/ All MFN blog/

For some, the month of March signifies a period of transition and transformation – from dark to light. Our modern species gravitates toward a tendency to want to hurry into Spring, Summer and then the holidays. Leave the darkness behind. Say goodbye, farewell and good riddance to the days marked as short by the diminished presence of light. Go. Go. Go. Our bodies and brains remember a time when fear served us. All of the physiological responses that go along with stress are activated in our body, even when our current situations do not necessitate us fleeing for our life. This begs the question, how can we allow March, April and the events that follow in the lengthening of days, to unfold in a way that is calm, reflective and appreciative of what has been gained in the darkness of winter?

Perhaps another perspective of darkness, is a recognition that there are light sources that only exist because of darkness – stars, phosphors and chemical reactions, to name a few. From the celestial to the terrestrial we all have the capability for being self-luminous.

Now, for others the month of March might be thought of as a verb, which connotes adopting a rhythmic stride. We can create a rhythm by physically marching, or we can turn inward to our natural rhythms (e.g., breath rate, heartbeat, circadian, etc.). According to findings in a recent study, it is suggested that cognitive functioning increases with the adoption of rhythmic step training.

The winter can be about a time of discovering the spaces where there is beauty in rest. Comfort in darkness. Appreciation for the remarkability of stillness. We are beginning the transition from Winter to Spring and not all needs to be left behind. In what ways can you find a place, in March and the about to unfold Spring days, for the stillness you cultivated in winter?

I invite readers to consider finding spaces where you can allow your own rhythmic stride to unfold. How might you honor and appreciate the stillness you cultivated in Winter?

Let’s engage in a 1-minute practice of honoring our internal rhythms and light.

Where you are right in this moment is the perfect place to practice. You have everything you need.

Locate your light: say, “Hello light. Thank you for shining.”
Create a comfortable darkness: Tune into what you can see in the dark.
Discover your rhythm: This consists of ons and offs. Name them.
Carry your darkness: Maintain an awareness of the beauties you found in darkness and carry these with you into the lightness of Spring.

Repeat steps one through four.

Dr. Adrienne Ione is a cognitive behavioral therapist and personal trainer who integrates these fields in support of people thriving across the lifespan. As a pro-aging advocate, she specializes in the self-compassion of dementia.

Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth

References

Park SK, Jee YS. Effects of Rhythm Step Training on Physical and Cognitive Functions in Adolescents: A Prospective Randomized Controlled Trial. Healthcare (Basel). 2022 Apr 12;10(4):712. doi: 10.3390/healthcare10040712. PMID: 35455889; PMCID: PMC9029147.

Fibromyalgia and Exercise

CarolAnn, M.S., CPT, CN/20 March 2023/ All MFN blog/

According to the National Institute on Health (NIH), fibromyalgia affects over 5 million U.S. adults and an estimated 3-6% of the world population. While fibromyalgia is most prevalent in women (75-90% of those with fibromyalgia), it also occurs in men and children of all ethnic groups. People with fibromyalgia experience aches and pain all over the body, fatigue (extreme tiredness that does not get better with sleep or rest), and problems sleeping.

Fibromyalgia may be caused by a problem in the brain with nerves and pain signals. In other words, in people with fibromyalgia, the brain misunderstands everyday pain and other sensory experiences, making the person more sensitive to pressure, temperature (hot or cold), bright lights, and noise compared to people who do not have fibromyalgia. Fibromyalgia has been compared to arthritis. Like arthritis, fibromyalgia causes pain and fatigue. But, unlike arthritis, fibromyalgia does not cause redness and swelling, or damage to the joints.

Diagnosis and Causes of Fibromyalgia

Up until recently, fibromyalgia has been very difficult to diagnose coining the condition as the “invisible disease” believing that the syndrome was “all in the head” of those who suffer from fibromyalgia. However, currently fibromyalgia can be identified through a questionnaire and the Manual Tender Point Survey test. There has been a breakthrough recently with a blood test that may identify fibromyalgia making it even more possible to treat fibromyalgia. However, more testing is needed to be more widely accepted. Here is a short list of what may cause fibromyalgia:

Genes: Mutation or deficiency in the MTHFR or COMT genes specifically
Having other diseases such as arthritis
Family history
Emotional or physical abuse
Posttraumatic stress disorder (PTSD)
Gender: Occurs mostly in women
Anxiety and depression
Not moving enough

Exercise and Fibromyalgia

Moderate exercise is known to improve use of oxygen, energy levels, anxiety, stress and depression, sleep, self-esteem, cardiovascular fitness, muscle strength, and mobility. While the pain and fatigue associated with fibromyalgia may make exercise and daily activities difficult, it is crucial to be physically active. Usually, there are no specific exercises to avoid if one has fibromyalgia. Aerobic exercise (running, jogging), weight training, water exercise, and flexibility exercises may all help.

Golf, tennis, hiking, and other recreational activities are also healthful. However, exercising hard (overexertion) leads to the problems people experience post-exercise, which are called “post-exertional malaise.” This occurs because people with fibromyalgia don’t have the energy to condition like others who can handle the increase in exercise and conditioning. Instead, if the exercise uses more than the limited amount of energy the body can make, their systems crash, and they feel like they were hit by a truck for a few days after. Because of this, the key is to find an amount of walking or other low-intensity exercises one can do, where he/she feels “good tired” after, and better the next day. Instead of ramping up in the length or intensity of the workouts, one should stick to the same amount while working to increase energy production.

Benefits of Exercise

Because the main focus of fibromyalgia is neurotransmitters and brain health, one key benefit of exercise is the boosting of endorphins and serotonin in the brain. Studies show that exercise can help restore the body’s neurochemical balance which in turn triggers a positive emotional state. Boosting levels of natural endorphins are essentially boosting pain-fighting molecules that help to reduce anxiety, stress, and depression which are symptoms of fibromyalgia. Elevating serotonin plays a vital role in mediating moods thereby helping relieve symptoms of fibromyalgia.

Other benefits of exercise include:

Burning calories and making weight control easier
Giving range-of-motion to painful muscles and joints
Improving a person’s outlook on life
Improving quality of sleep
Improving one’s sense of well-being
Increasing aerobic capacity
Improving cardiovascular health
Increasing energy
Strengthening bones
Strengthening muscles
Relieving pain

Continued Education: Become a Fibromyalgia Fitness Specialist

Some of your clients may suffer from fibromyalgia and you may be an important source for relief, providing them with a better quality of life through movement. This Fibromyalgia Fitness Specialist online course will educate on the fundamentals of Fibromyalgia and equip you with the skills to design and prescribe a proper exercise program for individuals with Fibromyalgia.

CarolAnn (M.S., CPT, CN) is a 25+year fitness industry veteran holding positions such as program director, studio owner, educator, presenter, and author. She develops health/fitness curriculum for organizations such as FiTOUR, Hydracize, MedFit Network, and PT Global. Along with producing and starring in several fitness videos, she is an expert contributor for publications such as Livestrong, PFP, and New Tampa Style Magazine. She serves on the Health Advisory Board for MedFit Network. She is now spreading the gospel of health and fitness targeting churches with Chiseled Faith®. She has been selected to be a 2019-2021 National Fitness Hall of Fame Fitness Superstar. You can find her work at CarolAnn.Fitness and ChiseledFaith.com.

Evolution of the Foot: How the Senses Shape the Foot

Dr. Grove Higgins/17 March 2023/ All MFN blog/

Everyone has had flat feet, and probably will again – and that’s normal!

While working in a biomechanics lab, part of my job was to read nearly 500 papers on childhood foot development. In doing so, I learned something extraordinary: we all had flat feet at one time and as we get older, we likely will again. This makes so much sense if you see the foot as a sensory organ and not just a mechanical part of the human machine.

Fat Flat Feet

Most babies have cute, pudgy, fat, flat feet! As the child grows, the foot develops and an arch becomes more and more evident, keeping pace with the child’s physical abilities. Evolutionarily this makes sense. Before birth we are water dwellers and do not need a well-developed vestibular system.

Only a few months after birth babies begin learning to roll, then crawl, eventually sit upright, and then “find their feet”. They begin to stand and squat and the vestibular system starts to adapt to gravity. Babies’ fat flat feet give them a broad surface to sense the effects of gravity, which allows the vestibular system to orient and develop.

As balance improves, the foot becomes stronger and the arch develops. The effect is a decrease in the amount of sensory surface area dedicated to gravity, making baby less structurally stable but providing a biomechanical environment for increased speed and agility. However, now the individual must rely on a very well developed and active vestibular system, supported by the mobile proprioceptive system of the foot joints.

The twilight of the arch

Understanding how and why the arch develops should then clarify the changes we experience as we grow older. The vestibular system slowly becomes less active and balance becomes more difficult. This leads to a natural decline of arch height as an attempt to increase proprioceptive input, like we needed when we were babies.

Gait tells us so much

The reality is, gait assessment is a window into your clients’ nervous system and, utilized properly, it informs how we help our clients improve, at every stage. Now that you know how the arches and vestibular system relate, help your clients rediscover their feet!

Dr. Grove Higgins is a chiropractor, rehabilitationist, soft tissue injury expert, researcher, anatomy instructor, biomechanist, human performance expert, speaker, and corporate health consultant. In 2015, Dr. Higgins cofounded Neuroathlete with Coach Patrick Marques (LTC, US Army Ret.) and Peter Hoversten. Neuroathlete’s goal is to more broadly deliver neurological training to a global audience.

Interesting studies and articles:

Does My Kid Need Arch Support: March 2020: Blog. (n.d.). Retrieved from https://www.vivobarefoot.com/nz/blog/march-2020/does-my-kid-need-arch-support

Gray, H., Carter, H. V., Pick, P. T., Holden, L., & Keen, W. W. (1887). Anatomy, descriptive and surgical / the drawings by H.V. Carter with additional drawings in later editions edited by T. Pickering Pick ; to which is added Landmarks, medical and surgical by Luther Holden with additions by William W. Keen. Philadelphia: Lea Brothers &.

Li, F., Harmer, P., Wilson, N. L., & Fisher, K. J. (2003). Health Benefits of Cobblestone-Mat Walking: Preliminary Findings. Journal of Aging and Physical Activity, 11(4), 487-501. doi:10.1123/japa.11.4.487

Rock Walking for Healthful & Graceful Aging. (2018, December 13). Retrieved from https://www.integrativehealthcare.org/mt/walking-on-rocks-benefits/

Tubbs, R. S., Mortazavi, M. M., Loukas, M., Dantoni, A. V., Shoja, M. M., & Cohen-Gadol, A. A. (2011). Cruveilhier plexus: An anatomical study and a potential cause of failed treatments for occipital neuralgia and muscular and facet denervation procedures. Journal of Neurosurgery, 115(5), 929-933. doi:10.3171/2011.5.jns102058

Breakfast and Lunch: Food for Thought

Nancy Clark, RD/15 March 2023/ All MFN blog/

Enjoyment of food should be one of life’s pleasures. Unfortunately, I counsel too many athletes who scrutinize food and talk about eating nutrients (protein, carbs, and fat). They put a lot of energy into counting macros, calories and grams of sugar. Some find meals and snacks to be sources of anxiety, not enjoyment.

Way too many athletes and fitness exercisers consider breakfast and lunch to be somewhat optional. The goal of this article is to share food for thought about these two important meals of the day—and help you fuel your body adequately, enjoyably, and effectively for your sports-active lifestyle.

Breakfast thoughts

• Weight-conscious athletes: please don’t even try to restrict calories at breakfast (or lunch). You need energy during the active part of your day to refuel from your morning workout or fuel up for your afternoon session. Your best bet is to fuel well by day, eat a lighter dinner, and lose weight at night when you are sleeping! As one dieter reported,“I lost weight easily when I ate dinner for breakfast and breakfast for dinner.” Give that a try?

• Remember when orange juice was a standard part of breakfast? Today, many athletes have stopped drinking orange juice because “it has too much sugar.” That might be true for unfit people with bodies that metabolize sugar far differently than the bodies of athletes. But for athletes, OJ is OK—a quick, easy, and thirst-quenching form of fruit. The natural sugars in orange juice offer helpful fuel before or after a morning workout— while simultaneously providing a day’s supply of Vitamin C, plus potassium, folate, and other health-promoting nutrients.

Ironically, the same athletes who shun orange juice often fail to take the time to eat a whole orange (or other fruit) instead. All 100%-juices are an easy way to boost the intake of this important food group. Any form of fruit—juice, canned, dried, frozen—is better than no fruit!

• Many athletes take pride in cooking their steel-cut oats, believing they are far more nutrient-dense than good ol’ fashioned rolled oats. Both rolled and steel-cut oats have similar nutritional value. The difference is steel-cut oats are cut, instead of softened and then rolled, and take far more time to cook.

• Please don’t try to “stay away from” peanut butter, believing it to be “fattening.” Rather, enjoy peanut butter on toast and bagels, or blended into smoothies, or swirled into oatmeal. PB’s fat is health-protective, anti-inflammatory, and satiating. It’s slow to digest, which helps keep you feeling fed until lunch.

• Whole grain breakfast cereals that are enriched or fortified (as noted on the label) can be good sources of iron, needed to reduce your risk of developing iron-deficiency anemia. Athletes’ diets can easily be low in iron if they do not eat red meat or cook in a cast iron skillet. Hence, iron-fortified cereals topped with fruit (for vitamin C, to help absorb the iron), milk (dairy or soy, for calcium and protein), and almonds (for a bit more protein) offer an effective sports breakfast—as well as sports-snack.

• Almond milk on cereal or in your coffee is a nutritionally poor swap for dairy milk. Almond milk offers only 2 grams of low-quality protein, as compared to 8 grams of high-quality dairy protein. The protein in dairy milk is 80% casein and 20% whey—the stuff you get in protein powder! If you prefer plant-based milk, soy and pea milks are the best options for protein. Environmentalists, please note: Cars, not cows, will “ruin the planet.”

Lunch thoughts

• If you feel hungry an hour or two after lunch, you did not eat enough lunch. How much lunch is enough? By listening to your body’s signals, you can intuitively eat the right amount. The key is to pay attention to why you stop eating at lunchtime. Do you stop eating because 1) The food is gone? 2) You think you should? 3) You feel content and nicely satiated?

The correct answer is 3) You feel content. An adequate lunch will leave you feeling fed for three to four hours. You’ll no longer crave afternoon sweets within an hour or two post-lunch. A hearty lunch helps curb 3:00 pm snack attacks and helps you arrive home at the end of the day with the energy to cook a decent meal. You will eventually eat the calories, so why hold off until you can no longer white-knuckle the hunger?

• Despite popular belief, sandwich bread is NOT fattening; excess calories of any kind are fattening. You can even enjoy a bagel for breakfast and a sandwich for lunch without “getting fat”! Carb-rich bread will fuel your muscles far better than a carb-lite lunchtime salad.

• If you are among the many athletes who eat a salad for lunch—and then complain you are craving sweets and eating cookies an hour or two later, think again. While salads are a helpful way to boost your intake of veggies, you might be better off satiating your appetite with PB & J or a turkey/cheese/pesto sandwich made on Dave’s Killer Bread or other hearty bread. For veggies, simply, munch on cherry tomatoes, baby carrots, and pepper strips; far easier than making a salad!

• If you insist on eating a salad for lunch, make sure it is an “athlete’s meal” that offers a hefty dose of starchy veggies (sweet potato, beets, corn) and grains (farro, quinoa, pasta, a whole grain roll on the side). A bowlful of greens (50 calories) smothered with 350 calories of dressing will leave you with poorly fueled (i.e., tired) muscles.

To put the need for carbohydrates into perspective, a 150-pound athlete who trains hard for 1.5 to 2 hours a day should target at least 3 grams of carb per pound of body weight per day = 450 g carb = 1,800 calories from carbs/day = 500-600 calories carbs/ meal. A big spinach salad comes nowhere near that!

• Even if you want to build muscle, don’t over-eat protein to the extent it displaces carbohydrates. Poorly fueled muscles won’t be able to lift weights as well as when carb-loaded. Think again before filling up on a high protein, low carb green salad + big chicken breast + dressing for lunch. A sports diet should contain three times more calories from carbs than protein.

Bottom line

Please enjoy satisfying breakfasts and lunches that keep you feeling fed for three to four hours. You will feel happier, more energetic, have better workouts, be less ravenous at the end of the day—and be less likely to overeat the “wrong” food at night. Experiment?

Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.

Lou Gehrig’s Disease: Death of the Nerve Cells

Megan Johnson McCullough/13 March 2023/ All MFN blog/

Motor neuron disease (MND), Amyotrophic lateral sclerosis (ALS), also called Lou Gehrig’s disease, causes the death of the neurons that control the muscle’s voluntary functioning. Lou Gehrig was a famous baseball player who was diagnosed with ALS. Overtime, the nerve cells progressively break down and die. At first onset, muscle twitching might start to occur coupled with weakness in the limbs, and slurred speech. Eventually, a person will no longer be able to control their ability to move, speak, breathe, or eat. This disease is fatal and there is currently no cure.

What a pain in the neck!

Christine Conti/10 March 2023/ All MFN blog/

If you are one of the millions of people who suffer with neck pain, YOU ARE NOT ALONE! Do you spend hours hunched over your laptop? Are you constantly staring down at your phone? Is your stress level out of control? Do you lack self-care in the form of exercise and nutrition?

Forest Therapy

Diane Simmons/8 March 2023/ All MFN blog/

Whether we realize it or not, humans and trees have an organic connection with each other. We exhale the carbon dioxide that trees absorb. Trees emit the oxygen that humans need to live. Many cultures – both ancient and modern – have recognized this interdependency. Nearly every pre-industrial people group has had traditions, ceremonies, and medical practices tied to trees.

Diaphragmatic Breathing and Cardiovascular Exercise Performance

Mike Rickett/3 March 2023/ All MFN blog/

Diaphragmatic breathing is a technique that involves engaging the diaphragm muscle while breathing, allowing for more efficient oxygen exchange in the body. This type of breathing can be beneficial for cardiovascular exercise performance, as it helps to increase the amount of oxygen that that is taken in with each breath. By doing so, diaphragmatic breathing can improve aerobic capacity, endurance, energy levels during exercise, as well as reduced feelings of fatigue and improve lung function.

One study conducted in 2016 found that diaphragmatic breathing improved exercise performance in trained male cyclists. The study participants perform a maximal cycling test, during which they practiced diaphragmatic breathing. The results show that the cyclists who used diaphragmatic breathing had a significant improvement in their VO2 Max (the maximum amount of oxygen used during exercise), and power output compared to those who did not use diaphragmatic breathing. Another study conducted in 2015 found that diaphragmatic breathing improved respiratory muscle function and reduce breathing effort during exercise in both trained and untrained individuals. Diaphragmatic breathing can also help to reduce stress and anxiety, which can have a positive impact on exercise performance. Stress and anxiety can lead to increased heart rate, shallow breathing, and decreased oxygen uptake, which can negatively impact exercise performance. By practicing diaphragmatic breathing, individuals can reduce stress, anxiety levels and improve their ability to handle the psychological demands of exercise.

In addition to its benefits for exercise performance, diaphragmatic breathing can also have other health benefits. It has been shown to reduce blood pressure, improve lung function, and enhance overall relaxation and well-being. For individuals with respiratory conditions such as asthma, COPD, or bronchitis, diaphragmatic breathing can be a helpful technique for managing symptoms and improving respiratory function.

It is important to note that diaphragmatic breathing should not be relied upon as a sole method for improving cardiovascular exercise performance. It is best used in combination with other techniques, such as proper warm up and cool down, a balanced intense exercise program, adequate nutrition, rest, and recovery. In addition, it is important to consult with a healthcare professional before incorporating diaphragmatic breathing into any exercise routine, especially if an individual has any pre-existing health conditions.

In conclusion, diaphragmatic breathing can be a useful technique for improving cardiovascular exercise performance. By increasing oxygen uptake, reducing stress, anxiety, and improving lung function, diaphragmatic breathing can help individuals to perform better during exercise and enhance overall health and well-being. However, it should be used in combination with other techniques and under the guidance of a health care professional for maximum benefit.

Reprinted with permission from author.

Mike Rickett MS, CSCS*D, CSPS*D, RCPT*E is a nationally recognized health and fitness trainer of the trainers, fitness motivator, author, certifier, educator, and the 2017 NSCA Personal Trainer of the Year. He has been a fitness trainer for more than 35 years. With Cheri Lamperes, he co-directs BetterHealthBreathing.com, a conscious breathing educational program focusing on the diaphragmatic technique to enhance overall wellness. In addition, he also directs the personal training site ApplicationInMotion.com.

Understanding the Causes of Recurring Musculoskeletal Pain and Injuries

Ke Wynn Lee/1 March 2023/ All MFN blog/

Musculoskeletal injuries from trauma, repeated activities, or overused joints or muscles are very common — in fact, almost every one of us will get injured at some point in our lives. Most of the time, it will reoccur and become more serious when left unattended or untreated. When repeated injuries happen, it is very likely not due to a one-off fluke.

So why do we constantly get hurt at a specific joint or muscle? And why does the pain seem to travel elsewhere after?

The human body is complex and designed to move in countless movement patterns. When we move, kinetic energy travels from our feet to our neck and head. This concept is called the Human Body Kinetic Chain Movement. Our skeletal system consists of various joints linked in a chain, each with specific purpose and function.

Stability and Mobility at the Joints

When our joint is not functioning as it is intended to, our body will adopt a dysfunctional movement, which can lead to acute pain in our joints or muscles. If not corrected, chronic pain can happen. A sedentary lifestyle, past injuries, poor posture and misalignment, stress, health conditions, diseases, and other factors can lead to the development of dysfunctional movement.

Here’s an example of a common dysfunctional movement at the lower proximity. If your ankle (which is supposed to be mobile) is stiff, your body will seek mobility at the knee which is supposed to act as a stable hinge. A painful knee typically develops as a result. In another scenario, if you spend extended periods of time sitting and experience restricted mobility at your hips, your body may compensate by seeking mobility at your knee or lumbar spine. This reversal of joint roles can lead to injury or pain in the affected joint or muscle.

Continuing to compensate for the long term can cause a cascading effect such as muscle imbalances, poor neuromuscular function and muscle atrophy or hypertonicity.

One of the common mistakes we make is to only address the symptom (pain) with the use of NSAIDs, massage, chiropractic therapy and other non-invasive or invasive treatments, rather than addressing the underlying cause of the problem.

Another widespread misunderstanding is the idea that simply strengthening the muscle at a joint can solve the problem, without considering its kinetic chain relationship. For example, strengthening the quadriceps to alleviate knee pain, without taking into account the mobility of the ankles and hips or the stability of the lumbopelvic area.

That’s why it’s crucial to have a comprehensive understanding of how our bodies are designed to move, and to identify any weak links in our body’s kinetic chain to ensure optimal recovery through appropriate rehabilitation measures, and not view the problem in isolation.

Typically, it is advisable to conduct an assessment initially to pinpoint the root of the problem. However, when a patient presents to my clinic in pain, they often exhibit compensatory movement patterns that can yield false positives/negatives results. For this reason, my approach is to first identify the type of pain or injury they are experiencing and address their pain as a priority. To reduce their pain levels, I utilize methods such as soft tissue manipulation and other therapies that are appropriate for their condition.

Soft tissue manipulation and manual therapy, such as massage has been proven to:

alter pain signal at the central nervous system,
manage inflammation,
inhibit muscle spasm and reduce muscle tonicity,
improve blood circulation and oxygenation to the injured tissue,
and improve mobility and flexibility at the joint.

It is best to engage a practitioner who is trained or skilled in this field, or perform self myofascial massage by using a foam roller or trigger point massage ball under guidance.

Once the pain has been adequately managed, I will proceed with a thorough assessment to identify any potential weak links in the person’s kinetic chain. After that, they will begin an active treatment program that includes targeted stretches, mobility drills, and muscle reactivation exercises through a set of neuromuscular exercises. The rehabilitation program also emphasizes teaching the person to disassociate their movements and joints through specific exercise drills, which re-trains their brain to use their muscles and joints as it is supposed to. As soon as they are able to correct their dysfunctional movement, it is highly recommended to strengthen the entire structure based on function, rather than relying solely on brute strength.

Understanding the concept of our body’s biomechanics and how kinetic chain work can help you better manage or even resolve musculoskeletal injuries holistically, and not just detaching the problem to a specific joint or muscle.

Do take note that different types of musculoskeletal injuries may require different forms of therapy or approach. It is extremely important to seek a professional’s help to determine the appropriate care for your musculoskeletal pain or injury.

Ke Wynn Lee is an author and an international award-winning corrective exercise specialist currently owns and operates a private Medical Fitness Center in Penang. Apart from coaching, he also conducts workshops and actively contributes articles related to corrective exercise, fitness & health to online media and local magazines.

References

Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice.

Moyer, C. A., Rounds, J., & Hannum, J. W. (2004). A meta-analysis of massage therapy research. Psychological Bulletin.

Crane, J. D., Ogborn, D. I., Cupido, C., Melov, S., Hubbard, A., Bourgeois, J. M., & Tarnopolsky, M. A. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine.

American Council of Exercise (ACE)

National Academy of Sports Medicine (NASM)