Episode #60: 5 Ways to Avoid Pain From Coming Back
Ever felt like pain was keeping you from truly enjoying life? Imagine what it would be like to participate in the activities you love, free from pain or the worry of injury. Tune into today's episode to learn more.
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Show Notes:
Five Pillars of Pain-Free Movement:
Mobility Stretching
Therapeutic Pilates
Fascia Release
Strength Training
Overall Movement
Key Takeaways:
Mobility stretching enhances flexibility and helps you understand your body better.
Therapeutic Pilates focuses on safe movement, preventing injuries in critical areas.
Fascia release techniques dissolve adhesions, improving flexibility and reducing discomfort.
Strength training is vital for muscle health, preventing injuries, and overall well-being.
Overall movement is crucial for health, emphasizing daily activities and intentional continuous movement.
Transcript:
Hello everyone and welcome back to the Better Than A Pill podcast. I'm Cari Vann, and I'm grateful to be here again today to share with you guys. And today I want to share about five ways to avoid pain from coming back. And I'm specifically going to be talking about the five pillars of pain free movement that I teach, preach, and live.
And I want to start off by saying that pain free movement is a term that I use to describe being able to either move without pain, or manage pain or discomfort we experience naturally in our own bodies. and is through integrating the five pain free pillars into our lives. Please know that you do not have to be in pain to receive benefits.
There is crossover between what we need to be doing to our bodies to relieve pain and prevent injury. Pain is just that final red flag indicator that screams out to pay attention and you don't have to get to that point. All of the five pillars are necessary and they need to be integrated into your life in a sustainable way if you want to optimally be able to be protected from further injury and have long term relief from pain.
The first four pillars are most important because without doing them, then your overall movement will be affected. And you'll continue to have problems, pain, and you're not going to be protected fully against future injury. So we'll start off. Mobility stretching is a method to exercise, you heard me talk about that in the last episode, and it should be performed regularly.
Mobility stretching is a term I created because our flexibility improves our mobility. It empowers you to understand your body, identifying where tension is held, and to become aware of both patterns and changes. Additionally, there are key stretches that based on my 26 years of hands-on experience, I have identified as crucial.
When it comes to therapeutic Pilates, this is a form of movement therapy that once again combines exercising and targeted therapeutic exercises. This is developed from my extensive experience, especially through hands on work with clients at the Duke Medical Center. This approach focuses on pain free Pilates, empowering individuals to practice safely without risking injury and emphasizes protecting critical areas such as our neck, our knees, our shoulders and back.
And my motivation also stems from working with people who had injured themselves in Pilates sessions. Previously, I held lectures at the Duke Medical Center for those seeking pain relief and injury prevention strategies. Therapeutic Pilates begins with a foundation. of stability and mobility that can progress over time.
If you don't start here, you will have to come back. And I have seen this repeatedly. Even with people who have been practicing Pilates for years because they've never built their foundation. The third pillar is fascia release. And like mobility stretching, fascia release is also a method to un exercise and needs to be incorporated into our routine.
While professional body work and massages are beneficial, learning to manage your own fascia independently is invaluable. Because it allows you to maintain your body. at a more optimal level and on a consistent level instead of just periodic treatments. This regular self care helps prevent buildup of restrictions and discomforts in between any type of professional body work that you may get.
Fascia is a stringy connective tissue that resembles a spider web. inside your body, covers all of your muscles and plays a crucial role in our movement and overall health. When it is healthy and being maintained, it ensures our movements are smooth and pain free. Cell fascia release techniques can Dissolve adhesions, realign tissues, and just liberate your muscles.
It enhances movement and flexibility. This self care practice is very effective for pain relief, reducing discomfort, and preventing injuries. It's a powerful tool I've found indispensable for maintaining optimal health and mobility. Killer is our whole body center based strength and I actually began my strength training journey in high school I was inspired by a strength coach This experience taught me the importance of strength training is a fundamental aspect of our overall wellness I dedicated myself to learning as much as I could about strength training and even conducted research on the effects of resistance training on postmenopausal women and older men.
I focused on how changes could be made in both our bone health and metabolism. I've also taught weightlifting at the University of Maryland for bodybuilders under one of the fathers of bodybuilding. And at one point I even went undercover with various personal trainers to understand why so many people were getting injured.
So the combination of my formal education and hands-on experience has been incredibly valuable. Through using the right approach, it is possible to stay strong without pushing your body too hard. Strength training can be safe and effective, and it's crucial for keeping our muscles healthy, preventing injuries, managing pain, and is also important for bone health, improving our metabolism, and it plays a vital role in combating osteoporosis and siding with Weight loss and weight maintenance.
Then we have our final pillar, and this is overall movement. All of the four pillars I just talked about support this pillar. Part of my professional experience was spent in medically supervised exercise settings such as cardiac rehabilitation. The bottom line is we're designed to move. And movement truly is medicine.
Increasing our overall movement throughout the week is extremely important for our health and wellness, especially for our longevity and our heart health. We can do this by increasing our ADLs, which are the activities of daily living, as well as through what I call intentional continuous movement. I prefer not to use the word cardiovascular exercise or cardio anymore.
So I don't, I use this term instead. Many people are overly focused on doing cardio to the point where it becomes unhealthy. I know I've been there in the past and it's one of the most abused aspects of fitness and can do more harm than good, especially with all the repetitive movement that does not protect the joints.
So if you are interested in learning about how the complete body method could benefit you and your unique needs, the first step I take with everyone I work with is a consultation. I do a consultation and this helps me to understand your individual needs, whether it's for injury prevention or addressing specific discomforts you experience while moving or exercising.
It also allows me to gain more insight into your specific situation and determine if you would be a good candidate for the complete body method. You can reach out directly to support a movement craft. com. The email is included in this episode or click the link to schedule a consult call. Please let us know that you are a listener of the Better Than A Pill podcast so you can receive special savings.
Remember we do episodes every other week on Wednesdays and I look forward to having you join me then.
Hello everyone. And welcome back to the better than a pill podcast. I'm Carrie Van, and I'm grateful to be here again today to share with you guys. And today I want to share about five ways to avoid pain from coming back. And I'm specifically going to be talking about the five pillars of pain free movement that I teach, preach, and live.
And I want to start off by saying that pain free movement is a term that I use to describe being able to either move without pain, or manage pain or discomfort we experience naturally in our own bodies. and is through integrating the five pain free pillars into our lives. Please know that you do not have to be in pain to receive benefits.
There is crossover between what we need to be doing to our bodies to relieve pain and prevent injury. Pain is just that final red flag indicator that screams out to pay attention and you don't have to get to that point. All of the five pillars are necessary and they need to be integrated into your life in a sustainable way if you want to optimally be able to be protected from further injury and have long term relief from pain.
The first four pillars are most important because without doing them, then your overall movement will be affected. And you'll continue to have problems, pain, and you're not going to be protected fully against future injury. So we'll start off. Mobility stretching is a method to exercise, you heard me talk about that in the last episode, and it should be performed regularly.
Mobility stretching is a term I created because our flexibility improves our mobility. It empowers you to understand your body, identifying where tension is held, and to become aware of both patterns and changes. Additionally, there are key stretches that based on my 26 years of hands-on experience, I have identified as crucial.
When it comes to therapeutic Pilates, this is a form of movement therapy that once again combines exercising and targeted therapeutic exercises. This is developed from my extensive experience, especially through hands on work with clients at the Duke Medical Center. This approach focuses on pain free Pilates, empowering individuals to practice safely without risking injury and emphasizes protecting critical areas such as our neck, our knees, our shoulders and back.
And my motivation also stems from working with people who had injured themselves in Pilates sessions. Previously, I held lectures at the Duke Medical Center for those seeking pain relief and injury prevention strategies. Therapeutic Pilates begins with a foundation. of stability and mobility that can progress over time.
If you don't start here, you will have to come back. And I have seen this repeatedly. Even with people who have been practicing Pilates for years because they've never built their foundation. The third pillar is fascia release. And like mobility stretching, fascia release is also a method to un exercise and needs to be incorporated into our routine.
While professional body work and massages are beneficial, learning to manage your own fascia independently is invaluable. Because it allows you to maintain your body. at a more optimal level and on a consistent level instead of just periodic treatments. This regular self care helps prevent buildup of restrictions and discomforts in between any type of professional body work that you may get.
Fascia is a stringy connective tissue that resembles a spider web. inside your body, covers all of your muscles and plays a crucial role in our movement and overall health. When it is healthy and being maintained, it ensures our movements are smooth and pain free. Cell fascia release techniques can Dissolve adhesions, realign tissues, and just liberate your muscles.
It enhances movement and flexibility. This self care practice is very effective for pain relief, reducing discomfort, and preventing injuries. It's a powerful tool I've found indispensable for maintaining optimal health and mobility. Killer is our whole body center based strength and I actually began my strength training journey in high school I was inspired by a strength coach This experience taught me the importance of strength training is a fundamental aspect of our overall wellness I dedicated myself to learning as much as I could about strength training and even conducted research on the effects of resistance training on postmenopausal women and older men.
I focused on how changes could be made in both our bone health and metabolism. I've also taught weightlifting at the University of Maryland for bodybuilders under one of the fathers of bodybuilding. And at one point I even went undercover with various personal trainers to understand why so many people were getting injured.
So the combination of my formal education and hands-on experience has been incredibly valuable. Through using the right approach, it is possible to stay strong without pushing your body too hard. Strength training can be safe and effective, and it's crucial for keeping our muscles healthy, preventing injuries, managing pain, and is also important for bone health, improving our metabolism, and it plays a vital role in combating osteoporosis and siding with Weight loss and weight maintenance.
Then we have our final pillar, and this is overall movement. All of the four pillars I just talked about support this pillar. Part of my professional experience was spent in medically supervised exercise settings such as cardiac rehabilitation. The bottom line is we're designed to move. And movement truly is medicine.
Increasing our overall movement throughout the week is extremely important for our health and wellness, especially for our longevity and our heart health. We can do this by increasing our ADLs, which are the activities of daily living, as well as through what I call intentional continuous movement. I prefer not to use the word cardiovascular exercise or cardio anymore.
So I don't, I use this term instead. Many people are overly focused on doing cardio to the point where it becomes unhealthy. I know I've been there in the past and it's one of the most abused aspects of fitness and can do more harm than good, especially with all the repetitive movement that does not protect the joints.
So if you are interested in learning about how the complete body method could benefit you and your unique needs, the first step I take with everyone I work with is a consultation. I do a consultation and this helps me to understand your individual needs, whether it's for injury prevention or addressing specific discomforts you experience while moving or exercising.
It also allows me to gain more insight into your specific situation and determine if you would be a good candidate for the complete body method. You can reach out directly to support a movement craft. com. The email is included in this episode or click the link to schedule a consult call. Please let us know that you are a listener of the Better Than A Pill podcast so you can receive special savings.
Remember we do episodes every other week on Wednesdays and I look forward to having you join me then.
