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Hot or Cold? How to heat treat pain points

Hot or cold? Warm or chilly? What temperature treatments are best to resolve aches and pains? Temperature can in fact be an excellent way to warm up or cool down muscles, soothe or invigorate different areas of stiffness or lingering pain. But, which is best – and when?

All good questions, and important ones to ask as you continue on your quest to keep all your muscles and joints happy and healthy. My training as a Physical Therapy Assistant allowed me to learn and apply some very important practical knowledge about hot and cold treatments for injuries and pain points. 

First off, always practice caution with any sort of temperature remedy. Using a remedy that is either way too hot or way too cold can leave you with a burn, only making life more uncomfortable. Not a fun time!

Also, if you have any sort of sensation impairments, be extra, extra cautious with temperature modalities. For example, someone who is diabetic may experience impaired sensation in their limbs and would not feel the degree to which ice may be too cold or a source of heat may be too hot. And, always keep a layer (or two) between your skin and the source of heat or cold! This protects your skin, while still allowing the temperature remedy to help out your muscles. 

Secondly, there are a lot of opinions about using hot and cold remedies, but I have always found this methodology below to be helpful, especially in terms of recovering from an injury, healing, soothing inflammation, or battling stiffness. 

For tightness and stiffness, think heat. Easy to remember because you can think about the warmth penetrating your muscles and warming them up for an activity. This is what you want – your muscles to be “unfrozen” for comfortable movement and activity. For pain and inflammation, opt for cold – using ice or a cold compress to help decrease any swelling and minimize any pain you might be feeling. 

PRO-TIPS

  1. If you’re working to loosen up a chronically stiff area, you can utilize heat before your mobility and movement work for about 10-15 minutes. 
  2. After you are done with your stretching, strengthening, and mobility work in that area, you can then use ice or a cold compress for about 15-20 minutes. This will aid in decreasing any possible inflammation or soreness after your exercise and movement. 

Any questions? Let me know how I can you out and be sure to connect with me on Instagram for even more wellness and workout tips and tricks!

 

 

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

 

Soothing Self-Massage for Shoulder Pain

Sore shoulders make me want to run and get a massage more than anything else! Tightness spreading across your shoulders, feeling knots (AKA “adhesions”) – not fun for anyone at any time

But, not everyone can just hop over to a brilliant massage therapist as we please (sad, but true). So, what is the best option to work through shoulder pain and get relief from aches and pains?

Thankfully, there are some great options for shoulder pain remedies that you can do in the comfort of your own home. I actually developed an entire course based around self-massage techniques (check out Issues In Your Tissues if you’re interested in even more amazingly easy home massage methods) and have included the entire shoulder myofascial self-massage section right here for you! 

Myofascial you say? Sounds…complex and otherworldly? 

I promise you, it is a very simple concept that has been proven to work wonders in maintaining muscular health and wellness. Myofascial release is a form of therapy used to treat skeletal muscle immobility and pain. The treatment works by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles and muscle groups. 

And while myofascial release and therapy are used in Physical Therapy offices around the globe, there are luckily a lot of myofascial techniques that you can do right at home, starting with this one. Designed to help you release shoulder tension and overcome pain, this self-massage is easy and requires zero props or tools. Perfection! 

Give it a try right now and soothe those shoulders!

Useful for:

  • Stiff, tight or painful upper shoulder musculature.
  • Can help to decrease adhesions (“knots”) in the upper shoulders.
  • May decrease upper shoulder pain and discomfort.
  • Before and after workouts or sports activities.
  • After prolonged sitting, frequent overhead reaching, or holding the neck in one position for a long period of time or very frequently.

Instructions:

  • Can be used every other day.  You want the tissues to rest a day in between.
  • Can be performed lying down (more pressure) or against a wall (less pressure).
  • Apply deep, SLOW pressure. (It’s going to be very tender!)
  • Can be applied for up to 5 minutes at a time.
  • Back off on pressure if too tender or uncomfortable (it will start off this way until the tissues are used to it!)
  • If you experience tingling, burning, or sharp shooting pain, please discontinue.  I advise you to seek evaluation from a healthcare provider should you experience these symptoms.

 

 

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

Why So Tense? The TOP 2 EASIEST Ways to Combat Painful Body Stiffness

Want to guess what one of the best ways to prevent body stiffness is? It is actually by moving. Seems a bit counterintuitive, but I swear to you, it makes perfect sense. 

Think about it like this – if you aren’t moving (or grooving) and your muscles and joints are just hanging out with nothing to do, they will very likely get stiff. And with stiffness, sometimes follows soreness. And then discomfort. So, the key is to keep some movement and mobility – even just a little – into each and every day. 

An easy way to break it down is to remember that motion is lotion – no joke! If you are stiff and sedentary at work or during your commute, it is extra important to get more mobility into your daily routine. The more movement and mobility you are able to do, the better lubricated your joints will be. This means easier movement, less stiffness, and less pain. If you are not moving, your joints will not be as supple, and you’ll likely experience tightness, soreness, and discomfort. 

The good news is you do not need to have an intensive exercise routine that you adhere to daily. The solution to these issues and the prevention of pesky muscle and joint pain is not hours of laborious work and training. The effort you put in each day – even just 10-15 minutes – can dramatically improve your health, comfort, and wellbeing. Over time and with consistency, you’ll experience more comfort and less pain. 

This is the whole concept behind Yoga Prehab™, which I developed to help your muscles and joints stay healthy. Before falling victim to rehab due to injuries and chronic pain, I help people take preventative action to actually strengthen their muscles and joints in order to prevent injury. Makes sense, right?

So, over time and with a dedication to movement and mobility — stiffness and discomfort will decrease. In situations where you need some immediate relief for sore and stiff spots, try this Super Soothing Shoulder Cure! It’s quick and requires only 2 minutes, 2 ingredients, and 2 simple steps!

Super Soothing Shoulder Cure

  • A couple of drops of Peppermint essential oil 
  • 1 or 2 tbsp Coconut oil (or other mild body oil of your choice such as almond or jojoba)
  1. Mix your ingredients together in a small bowl.
  2. Rub the mixture onto your shoulders and experience cooling, soothing relief for tight, sore muscles!

See? Easy, right? Peppermint has anti-inflammatory and antispasmodic properties, making it a great solution for aches, pains, and muscle spasms you might be feeling in your shoulders. (and you won’t smell like grandma’s Bengay cream)

Did you give the Super Soothing Shoulder Cure a try? Let me know how you liked it!

 

 

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

 

6 Tips To Naturally Rebalance Your Chakras To Relieve Neck + Shoulder Pain

The heart chakra (Anahata) is the area of energy in your body that is related to love, care, and compassion – both for yourself and others. The throat chakra (Vishuddha) is the area of energy in your body related to feeling heard, communicating with others, and honestly vocalizing your needs. When these centers of energy are out of balance, encumbered by stress or other emotional factors, you can actually carry those feelings of imbalance as tension in your body. 

This naturally can contribute to aches and pains in your neck and shoulders, right where those energy centers are found. Because the throat and heart chakras are next to each other, many rebalancing methods for one also benefit the other. So convenient! 

Remember that sometimes a chakra might be either blocked or overactive. Either way, these easy tips will help to rebalance your heart and throat chakras if and when they are out of sorts and imbalanced. 

  1. Speak Your Mind! Sometimes the throat chakra can feel blocked when you feel unable to express yourself. If there is something you’ve been meaning to get off your chest, do so in a gentle, honest, and mindful way. You deserve to feel heard!
  2. Go Green! (or Blue) The color associated with your heart chakra is green – specifically, emerald green, while the throat chakra is all about blue. Try surrounding yourself with these hues, or wearing something in these colors to lift and unblock those chakras.
  3. Give Thanks! For the people in your life who you couldn’t live without – let them know how thankful you are! Show your appreciation and support to those who support you – even if it’s just a quick hello, text, or email to let them know you love ‘em. Acts such as this will allow your heart chakra to really radiate. Your throat chakra is all about vocalizing and communicating, and positive words to those you care about can lift your mood and open up your throat chakra in a powerful way.
  4. Yoga It Up! Do some yoga! I love a good cat-cow sequence for healing the throat chakra. For some poses (asanas) that will target both your heart and throat chakras, join me for my Heart Reset Flow, suitable for every skill level.
  5. Turn It Upside Down! Other quick yoga-based practices for opening up the throat and heart chakras include inversions, which help stimulate the blood flow to your head, neck, and chest. Pop into a quick, gentle downward facing dog to relieve those blocked chakras and get the energy flowing. My 7 DAY CHAKRA CLEANSE is perfect for getting things realigned using physical therapy-based mobility and yoga techniques!
  6. Pamper Your Heart! Practice some self-care to help open your heart chakra. Whether it’s snuggling in to watch your favorite movie, taking some time to settle down with a face mask, or preparing your favorite healthy meal, showing yourself some love will help rebalance your chakras and get some much-needed relaxation.

Looking for more neck + shoulder remedies? Try the NEW SPINAL RESET FOR NECK + SHOULDER PAIN.  Get all my secret tips + tricks for instantly improving pain and stiffness in your neck and shoulders…you won’t find them anywhere else!