http://www.thekitchn.com/feedburnermain
Looking for something to invest in with your tax refund? We have a suggestion that’s as practical as it is gorgeous: Williams Sonoma is currently offering 20 percent off its exclusive line of mint Le Creuset piece through May 31, while supplies last.
https://www.girlsgonestrong.com/
If you’ve read any of my work about pain, you might have a good framework on its complexity. If you haven’t read any of my work on pain, I’d encourage you to start here.
Knowing when to stop pushing through pain with exercise can be complicated. Pain, for many people, is frightening after all. My hope is to simplify things a bit so that people feel more confident about when to stop pushing through pain with exercise and when it might be OK to continue.
One of the reasons many people have persistent pain — and I see them everyday in my practice as a physio — is because they believe or have been told that it’s dangerous for them to exercise or to “keep pushing through pain” when exercising. Sometimes, they are even told to halt activity completely.
The truth is that when it comes to musculoskeletal issues, most of the time it is not dangerous to keep pushing through pain with exercise if that’s what you choose to do. The danger in doing so is largely dependent on the individual and their level of pain tolerance and self-efficacy.
In my professional opinion, it is not my job to decide for anyone what is appropriate to do with their body in pain and what isn’t. It is, however, my job to “do no harm” and ultimately help a person be free of suffering, understand risk factors, and find joy and fulfillment in the activity they choose. If pain is interfering with that, we might consider our options to adjust.
In most pain experiences, particularly those involving the musculoskeletal system, exercise needs to persist in some capacity to maintain a person’s overall health, well-being and quality of life. Movement is queen when thinking about how to manage an acute injury and persistent pain [1].
For example: if I tell a person with a sprained ankle to stop exercising completely because of pain, I’ve done them and their injury a huge disservice.
Exercise and gradual return to full capacity is essential to healing and health following injury.
Would I expect that they’re torturing themselves with pain during exercise? No.
We now know enough to know that when a person stops exercising altogether, for ANY reason, their health quickly declines. As a physiotherapist, this means that there are two aspects that I need to address when working with a person in pain.
First, we need to work in order to reduce the risk of further injury or harm. Second (and just as important), we also need to maintain some level of physical exercise while injured or in pain, in order to reduce comorbid conditions.
We know that when we start to avoid activity because of pain, it becomes difficult to reintegrate back into that activity, as well as can lead to disuse and sometimes more pain [3]. As long as life-threatening pain states aren’t at play, continuing to move and stay active in spite of pain can be really valuable. And yes, even pushing through it at times can be appropriate, and safe.
With that however, there are circumstances where it would be advisable to consider halting exercise because of pain and in my opinion, there are three scenarios where we would want to cease activity for a period of time as a result of pain:
This is a no brainer: cardiovascular (CV) events are life threatening. There’s no reason to mess with this type of pain when you are exercising and it calls for emergency care. Knowing what to look for is critical, and understanding risk factors is extremely valuable to prevention.
Before I touch on the painful signs and symptoms of a CV event, I feel it is essential to provide some information about this to give you a framework for how important it is, particularly for women.
As it turns out, the number one killer of women in the United States is cardiovascular disease (CVD), where one in three women will die of this disease each year [4]. Many of these deaths occur in black and Hispanic women, who unfortunately also have the lowest awareness of the risk factors [4]. Black women are more likely to die of heart attack than any other racial group [4].
So what type of pain are we looking for here? According to the American Heart Association, signs of heart attack in women are not the same as what you would expect in a man, specifically when we start to consider the symptoms of pain that are associated with heart attack. These include the following [5].
As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea or vomiting and back or jaw pain.
Any of the symptoms of pain described above are cause for immediate cessation of physical exercise and activity, as well as emergency care [5]. Remember that medical clearance from a physician is required before a person with known or suspected CVD can engage in exercise.
Severe or disabling pain can be indications of more sinister conditions that require activity modification or rest. Of course, this absolutely depends, but it’d be silly to continue suffering if pain is at this state.
Let me use an example: I work with a lot of runners and when I think of situations where I need to pull the plug on a runner, one of the only situations where I might consider pulling the plug completely is when a bone stress injury could be at play.
A bone stress injury will present with severe, often progressively worsening pain with running. My job, as a provider of health and wellness, is to work to reduce this risk and keep a person moving. If something like this leads to fracture we have a problem.
Bone stress injury can also be an indication of other more serious conditions, such as the female athlete triad, which is an interrelationship of menstrual dysfunction, low energy availability (with or without an eating disorder), and decreased bone mineral density, relatively common among young women participating in sports [6].
If I think of other types of athletic activities, severe, disabling or progressively worsening experiences of pain are signs that an evaluation by a professional is warranted. In most instances, after a thorough evaluation, there will be opportunities to continue to exercise under modified load or training, but will depend on all the factors associated with why that pain is happening for that particular individual.
After an evaluation, as long as exercise has been deemed safe, returning back to activity is valuable.
The last circumstance where I might pull the plug on exercise because of pain would be if a person’s painful experience is diminishing the joy and fulfillment found with exercise. In this case, we need to consider a person’s pain-related suffering, wherein suffering extends beyond unpleasantness [7].
When it comes to pushing through pain with exercise, one person might have a higher capacity to tolerate pain than another. Part of the reason why is because each person’s tolerance to pain is unique. In fact, research on this has demonstrated that a person’s pain tolerance level will differ significantly based on social, cultural, and even gender backgrounds [8,9].
As I mentioned earlier, my duty as a physio is to do no harm. This means taking into consideration the complex issues involved in each individual’s experience of pain, as well as how my influence, as a provider, can negatively impact a person’s life if I tell them to stop exercising.
In my opinion, it is detrimental for me to tell a person to stop exercise because of pain in most circumstances. I emphasize most for reasons already discussed above. Choosing activity modifications instead may help reduce a person’s pain or pain-related suffering during exercise, as well as foster their recovery, resiliency and continued health habits.
I believe wholeheartedly in the ability of our bodies to adapt, for better or for worse. This means that for me, pain is not inherently dangerous. What is dangerous is our response to it.
So don’t stop exercising. Keep moving. Trust the body. And if you need help, find a person to help you do just that or provide you with the information you need to continue to do so with peace of mind.
A message from GGS…
Understanding how to get more results in less time so you actually enjoy exercise and can have a life outside of the gym isn’t hard, you just have to understand the Blueprint and be willing to trust the process.
The good news? It’s simpler than you think!
The post 3 Situations When You Shouldn’t Push Through Pain appeared first on Girls Gone Strong.
Originally Posted At: https://breakingmuscle.com/feed/rss
I started boxing in my early 30’s. I fell in love with the rhythm, intensity, and aura of the ‘sweet science.’ Most the guys I boxed with were in their teens or twenties, but as a fitness fanatic, I figured I could keep up because kept myself in great shape. Besides, I thought, a lot of young guys don’t take care of themselves, eat terribly, and party a lot.
Originally Posted At: https://breakingmuscle.com/feed/rss
Today, movements may be interspersed, or tire flip may be completed in its entirety prior to swing. Weight/ output govern rest- take what you earn.
Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
http://www.thealternativedaily.com/
Sinus congestion is one of the most common chronic health conditions people face today. Up to 40 percent of the world’s population suffers from some form of allergic rhinitis, which refers to persistent inflammation of the nasal membranes. Symptoms of this malady include: Nasal discharge A stuffy or a runny nose An impaired sense of smell […]
http://www.thealternativedaily.com/
Attempting to speed up your metabolism is undoubtedly one of the most challenging aspects of losing weight. With so much advice floating around about how to get your metabolism to move lightning fast, it can be difficult to decipher what is realistic and what isn’t. Speeding up your metabolism doesn’t have to be rocket science […]
http://chriskresser.com/
Let’s face it, you can have all the information in the world about diet and exercise, but that information won’t do anything for you unless you put it into action. “You should do this” and “You should do that,” but how many of those “shoulds” are you actually doing?
It can be tough to go it alone. There’s so much information out there about the Paleo diet and lifestyle, some of which can even be contradictory. You want to adopt the “ancestral” lifestyle, but where do you begin? There is no one-size-fits-all answer. You need three things in addition to information: tools, practice, and support.
There’s no better place to find the best tools for getting on board with a Paleo lifestyle than the annual Paleo f(x) event, held in Austin, Texas, April 27–29. It is a gathering not only of your tribe, but also of companies developing the best, cutting-edge products and tools to support you in reaching your health goals. You’ll find tools in every category:
You might have heard me say this before, but you cannot become good at basketball by just learning about basketball. The same can be said about a Paleo lifestyle. You must practice and actually DO things. At Paleo f(x), you’ll find things to actually TRY and DO.
For example, there’s a dedicated Strength & Conditioning area where you can find a variety of demonstrations and workshops by world-class coaches and athletes. These are taught in small-group settings. Are you looking to perfect your squatting technique? Have you always wanted to incorporate kettlebells into your workout? Whether you’re a beginner or an expert, there’s something for you.
It’s one thing to choose a Paleo lifestyle for yourself. It’s another to be surrounded by thousands of other people who love it too. Paleo f(x) is exactly that. It’s the largest gathering of Paleo / ancestral health / keto / Functional Medicine / strength & conditioning experts in the world.
It’s where we get to connect with thousands of like-minded people pursuing a Paleo-inspired diet and lifestyle—and not in a buzzy, superficial way, but in a way that embraces Paleo as a 360-degree template for adapting your habits to reverse countless chronic conditions.
Paleo f(x) is the who’s who gathering of the ancestral health movement. Gather with your tribe as you grow and learn together. You’ll find the latest, most cutting-edge science as well as a strategy on how to create the best version of your life.
Imagine spending three days with like-minded people who are just as eager as you to change their lives for the better. Meet the leading names in the Paleo world, and meet each other. One of the best ways to stay on track is to have a support group. You can create a network of people that will help you reach and maintain your goals.
And that doesn’t include the experts you can hear from and even meet. Who can you find at Paleo f(x)?
You’ll get to hear from speakers such as:
(You’ll also be more likely to catch me at our booth this year since most years I take some time to go play at Austin’s amazing surf park, which is closed this year.)
The event takes place April 27–29. Get your tickets now before prices go up on April 24.
If you can’t make it to Austin, you can virtually attend all the keynote sessions for $99, or get livestream access and recordings of all the keynote sessions for $199.
The Kresser Institute team and I will be at Booth #44—make sure you come say hi. And throughout the conference, I’ll being talking about such topics as:
I’ll also be sharing information about the ADAPT Health Coach Training Program, our first-in-the-nation health coach training to take an ancestral approach to diet and lifestyle. The program is specifically designed to equip, support, and train health coaches to do paradigm-shifting work that reinvents healthcare.
Making real, lasting lifestyle and behavior changes isn’t a switch you flip. It takes ongoing effort and support. Paleo f(x) can help kickstart those behavior changes.
Get your tickets before prices increase or even worse, sell out, and join me and thousands of others April 27–29.
Learn more about Paleo f(x) and get your tickets here, or learn more about the virtual sessions and get access here.
The post Paleo f(x): A Kickstart for Lasting Change appeared first on Chris Kresser.
http://www.thekitchn.com/feedburnermain
As chicken thighs have become a staple on so many of our meal plans, it’s all too easy for them to feel mundane — that is, of course, unless you give them a little special treatment.
Diverge from the usual and chicken thighs can quickly transform into fancy (yet still as fast as always) meals that are perfect for dinner parties or just a normal Wednesday night at home with your family.
http://www.thekitchn.com/feedburnermain
From here on out, creamy chicken soup from the slow cooker shall be known as change-your-life chicken soup. Try to imagine all the goodness of chicken soup — moist, tender chicken, bites of sweet carrot and peas — but wrapped in a creamy broth flecked with black pepper.
This creamy chicken soup is how you do comfort food from the slow cooker. It’s perfect for weeknights or cozy weekends at home. All you need on the side is a spoon for slurping and a few buttered biscuits for dunking.
Originally Posted At: https://breakingmuscle.com/feed/rss
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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