Knee Pain Relief: Holistic Solutions

Knee Pain Relief:

Holistic Solutions

By Ashley Osier

MA, HHE, CSMT, CPS,CAMT, CAYT, CWHP

 It brings me great joy to live in a body that is fifteen years older and no longer limited 

by moment-to-moment pain.

Get a tennis ball and place it in between your knees. You can be seated in a chair, on your bed, or on the floor. Keep your feet together and press your knees into the tennis ball. The exact starting point is 4 fingers-width above your knee cap on the edge of the inner thigh muscle/vastus medialis. Should it hurt? Yes! If it doesn't, move the tennis ball until you feel the acupressure point. You will notice a healthy pain/release relationship if you are on the point itself rather than just the muscle. Stay on this point while you read the article and then notice how your knees feel when you get up and walk around.

No one likes pain. It doesn't seem to matter where in the body pain occurs. It simply is no fun. Every time I see someone limping, walking stiffly, or getting in and out of a chair with great difficulty, I remember the chronic pain I used to experience each day and I cringe. 

Recently my pastor spoke about the challenges of his knee pain and I had to sit their watching him without being able to do anything. I have had sore knees that have been swollen and wouldn't bend and where sitting on the floor in a single position for more than a minute seemed impossible. With the cold setting in, many of my clients and students are finding their knees stiffer and more painful than usual. So what is the answer? Is surgery the next step? What about a cortisone shot or taking glucosamine/chondroitin? Should a knee brace be worn or do I get orthotics in my shoes? Will a massage or physical therapy be helpful? Can't I just take some Aleve and hope that it will all just go away!

These are all options, but not all options are for everyone. Over the past fifteen years of working with clients and students in pain from injuries or illnesses, I have tried and suggested individual solutions and multiple solutions. All have worked differently for each individual. The key is in learning about your body and figuring out which solutions will work best for you during each season and with the requirements expected for your body to function. Modifications are often a necessary part of implementing solutions and obtaining successful outcomes. I usually work from a building up from stepping down approach rather than having to step down from building up too fast.

So what are some good "holistic" options. Here are a few.

Point Release™ Technique

Self-Acupressure

Micro and Macro-Stretching

Micro and Macro-Strengthening

Soft Tissue Release/Therapeutic Bodywork

Magnet Therapy

Posture Awareness

Joint Openers

Ice/Heat Therapy

Elevation of Legs

Topicals such as: TigerBalm, Biofreeze, Arnica, Sombre, Zheng Gu Shui

Warm Baths with Epsom Salt

Jacuzzi

Steam Room (wet or dry)

Gentle Swimming

Low Impact Stationery Bike

Walking

Readjusting current workout program

Modifying cleaning routine

Changing hobbies

Get help from family with physical responsibilities

Okay! So now that we have a long working list that does not include surgery or medications, we can start narrowing down which one/s will be best for you and your body. Try one option at a time and see how your knees respond. I will come back to this blog tomorrow and unpack this further. For now keep the tennis ball on your Sp10 acupressure point and notice how much core you need to engage to keep your legs firmly against the ball while remaining in an upright position. 

Double bonus!

You can visit my Pinterest board: Get on the Ball! and check out other acupressure points for the legs in my Lower Body Routine. I'm still pinning photos, so stay tuned. Or you can contact me at: ewsomatherapy@gmail.com

Now get up and walk around. If your knees feel more open, pain free, or mobile, let me know. If you like this blog, share it with others in your network so they can also benefit.

Take Care!

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Originally Posted 7th January 2014 by Ashley Osier

Pain Relief, Point Release, Overall Relaxation, Increased Mobility and Function

Pain Relief, Point Release, Overall Relaxation, 

Increased Mobility and Function

By Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 It brings me great joy to live in a body that is fifteen years older and no longer limited 
by moment-to-moment pain.

PRT was created in 1999 (originally trademarked as Acussage) when after an injury that left me in constant pain, I had nothing but surgery, medication, major medical bills, and loss of function in which to turn. During my Master's degree in Somatic Psychotherapy and Holistic Health Education and becoming a Certified Acupressure Massage Therapist and Instructor, I decided to use myself as a subject. I found that the options to decrease pain and increase function were overwhelming, but I persisted and applied the knowledge to my degrees and certifications during specializations and thesis paper. As a result, I became acquainted with my body in a way I did not know was possible.The subtle levels of listening to pre-pain signals allowed me to stretch, exercise, move and function and build success upon success, eventually leading up to increased levels of function, 
fitness and pain-free living.

As a result of my studies and success with my own physical limitations, I created an Upper, Middle and Lower Body Routine and began teaching my clients privately and to students in group classes. You can find a number of my PRT photos on Pinterest under Ashley Redford. I hope that I will be able to utilize this blog to reach out to those who suffer from chronic pain, physical discomfort and lack of function and mobility. 

If you are a chronic pain sufferer, therapeutic stretching and self-acupressure can make a major difference in the pain you have in your body, how often you experience pain, your ability to function and be mobile. If you are willing to dedicate time to practicing with
a tennis ball on the specific acupressure points that are a part of these routines, you
will notice a difference. If and when you are able to add the stretching and strengthening
pieces to your practice, you will notice a difference in your strength, function and fitness. 
You can use the tennis ball on the floor, in the car, on the airplane, while you sleep, at 
work, at school, and at church. The tennis ball is easy to travel with, so don't forget it 
when you leave the house. I have clients and students who have a tennis ball 
in their purse, car, and desk.

Enjoy this practical way to decrease pain and tension in your body and increase 
function, mobility, and flexibility as you age! 

For more information on private instruction or group classes, you can contact me at
ewsomatherapy@gmail.com.

 Students opening sacral points as well as B48 and the surrounding glute points during our Therapeutic Stretching class. Many people who experience sciatica, low back pain or sacral pain will find relief and extended benefits by practicing this part of the Lower Body Routine each day for 3-5 minutes.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Sweet Lobster Tail

When I was picking up my usual salmon filet, I saw a row of lobster tails with a sign for $7.99 ea. I figured I was seeing a typo and asked the man behind the counter how much the lobster tails were. Yep. They were $7.99 each. I was shocked since at most restaurants lobster tails run $25-39 for the tail and an additional cost for each add on. The problem was I had never cooked a lobster tail myself. Feeling adventurous, I decided to take a chance and I am thankful I did!

Since I like simple, quick and healthy meals, this dish fit in nicely. The lobster took 8 minutes to cook on 350 degrees in the oven (bake), the long grain basmati rice took 10 minutes and the steamed broccoli, from last night, took a minute to warm up. Done.

Here is how I cooked the lobster tail:

1. Cut the shell down the middle with kitchen shears

2. Pulled the meat out and set on top of the shell

3. Poured melted butter on top

4. Gently cut a line down the middle of the tail

5. Drizzled a little butter down the new cut

6. Added paprika and salt

7. Put in oven after oven was pre-heating during my prep

you can find the inspiration for my prep and cook 

at http://whatscookingamerica.net/LobsterTail. htm

After thoroughly enjoying the tenderness and delicious taste of my lobster tail, I decided to check out the health benefits. In short, though lobster is an excellent source of protein, is low in fat, a good source of calcium and phosphorus for healthy bones and adds choline and B-12 for brain function, it is high in cholesterol and sodium. 

You can read the article I found at 

http://www. livestrong.com/article/ 402859-is-lobster-healthy-food/. 

So if you are going to make it the way I did, make sure you eat low sodium and fat 

earlier in the day. If you have heart health issues or high cholesterol, 

this would be an every now and then item for your menu.

Long Grain Basmati Rice by Royal is my favorite next to brown rice. It is a product of India, gluten free, vegan, and GMO free. It cooks easily and has a sweet delicious taste. Since it does not have the fiber brown rice has, I always have a vegetable like broccoli or brussel sprouts with my basmati. I also usually have some kind of protein like fish or sunflower seeds to increase my protein intake. You have to try sunflower seeds with basmati and a little garlic salt with olive oil. It is so yummy! Basmati rice by itself will give about 3 grams of protein for each 3/4 cup of rice. I no longer 

butter my rice these days, but will sprinkle olive oil and Lawrys Garlic Salt to taste. 

You can read the short article on basmati rice and what they call the "rice diet," at 

http://www.livestrong.com/article/320971-basmati-rice-diet/.

Broccoli is an amazing vegetable. You will often see this vegetable in my dishes as I strongly believe in simple and consistent meals that can easily be digested by our digestive system. Broccoli is high in fiber, excellent for the blood and high in vitamins A, K,  and B-complex, zinc, phosphorus and phytonutrients. Instead of my usual whfoods reference, I found a short article on the benefits of broccoli at http://www.medicalnewstoday.com/ articles/266765.php. Of course you can check out the whfoods lengthy list of health benefits at http://whfoods.org/genpage.php?tname=foodspice&dbid=9. There you can find information about the benefits of broccoli on the digestive and cardiovascular systems, cancer fighting abilities, detoxification and antioxidant benefits, 

and the extended list of vitamins and minerals per cup.

Hopefully I will have time to post some of the articles I have been working on over the past few months before the end of the year. I can't believe it is almost December, but with the holidays coming up, it is a perfect time to talk about eating simply and healthy so that there are few regrets to work off in the new year.

Stay healthy!