Did you know that what and when you eat can massively impact your injury prevention and recovery time?

Is the way you eat now leading you to a path of prolonged or higher risk of injury?

Have a read of this…

… You’ve done your back in…. or maybe you pulled a shoulder muscle.. or maybe you have a troublesome knee..

It can feel like a major setback right?

Are you suffering an injury that has you feeling frustrated, fed up and unmotivated?

For 3 years I suffered major muscle spasm in my lower back… I couldn’t exercise, I was a misery.. mostly caused by a weak core.. but also exacerbated by not eating right ( even when I thought I was eating right! ), too much acidity in my body, dehydrated.. the pain was constant and travelled down my glutes, hamstrings and it aged me.. boy did I wear the pain on my face, it was apparent in my moods and my sleep was just awful.
I actually was worried I’d never run or be able to exercise like I used to ever again😱

Any of this sound familiar?

I was tired of feeling injured… so I spent a fortune on the wrong treatments.. I wanted a quick fix. But with help from my physio I got to work on the right exercises and stretches to help mobilise and strengthen the area.. it took consistent effort and commitment to see and feel an improvement..

.. and I totally overhauled my diet. I was back on my feet and running again after 4 weeks of getting the body back to a balanced nourished state. It’s been 4 years now, I’m now 41.. and I feel stronger than I did in my 20’s.. and I absolutely attribute this to nutrients.

Would you like to speed up your recovery and reduce the chance of it ever happening again?

When it comes to recovering from a sports injury, many elements come into play.

While not all of them are under your influence, one factor you can control is the nutrients you provide your body.

Consuming the anti-inflammatory foods and supplements mentioned below in is one way you can speed up your recovery.

It’s what and when you eat!

Consider your blood type, consider nutrient timing… consider eating foods and supplements you to help recover from an injury more quickly…

Like..

Protein-Rich Foods. …
Fiber-Rich Foods. …
Fruits and Vegetables Rich in Vitamin C. …
Omega-3 Fatty Acids. …
Zinc-Rich Foods. …
Vitamin D and Calcium-Rich Foods. …
Creatine. …
Glucosamine…

Not sure how to go about it?

Are you ready to get your body back?

I’m ready for you 😎💜

* Hi my name is Pieta enquire with me now @ Sweat. Nourish. Love if you’d like to explore the best nutrition to suit your needs – happy to help!

Simply another great opportunity to connect, move & be active in a friendly, alcohol free social setting. Just so good for your soul and just the best workout ever. Join DJ Anirvan Deva, Wilhemeena Isabella Monroe, myself and the Tribe for fitness with a deeper meaning….were going to have a lot of fun on this one.

So it was, a seemingly random web surf that hurtled me into one the most influential people in Health & Fitness Kelly Starrett. This video sent me down the K-Star rabbit hole to his New York Times best-selling book “Becoming A Supple Leopard”, TRS website (The Ready State) and ultimately his online Movement & Mobility 101 course. Incredibly personable and a gifted teacher just had to share.

The burning in his kneecaps was what Richard Bedard noticed first. Then came the tenderness and pain. Sitting for 10 hours a day as a financial editor in Hong Kong was agonizing. So was walking short distances or just standing in the elevator.

Neither doctors nor physical therapists could offer any lasting relief. Surgery loomed. But Bedard tried a different approach: a personal experiment to try to repair the cartilage in his knees with special exercises. It wasn’t easy and it took more than a year to accomplish, but he sidestepped a knee operation.

Now, 10 years later, Bedard, 57, runs around with his young kids, climbs stairs and bikes up to 60 miles on weekends, all without pain. “It was, all and all, a lengthy process,” said Bedard, who has written an e-book about his successful effort to fix his knees without surgery. These days, he added, “I still notice some burning in my knees when sitting,” but for the most part, “my knees feel really good.”

Studies suggest about 1 in 4 adults suffer from chronic knee pain. The number of sore, swollen and stiff knees has risen 65 percent in the past four decades and the increase can’t be explained by aging or obesity alone, according to the National Health and Nutrition Examination Surveys and the Framingham Osteoarthritis study.

Knee pain is mostly caused by osteoarthritis, a chronic condition that afflicts an estimated 30 million Americans of all ages. It is the most common form of arthritis and is caused when the cartilage, which cushions joints, becomes injured and worn, resulting in pain, swelling and stiffness.

Cartilage is the cushion that enables joints to move. But it has no pain receptors, so injuries go unnoticed until much of the cartilage has worn away and the joint is damaged. When the knee cartilage is gone and the joint pain severe — known as stage four or end-stage knee disease — the treatment options are painkillers and total knee replacement, the most commonly performed ­inpatient surgical procedure for people 45 and older in the United States.

About 680,000 total knee replacements were performed in 2014, according to the National Inpatient Sample, a government survey of hospital patients. Knee replacement surgery outstrips the 500,000 coronary artery bypass surgeries performed yearly. If trends continue, estimates are that nearly 1.3 million Americans will undergo knee replacement by 2030.

Surgery’s Concerns

Nonsurgical Alternatives

The first line of treatment for osteoarthritis includes the basics: strengthen leg, hip and core muscles, engage in low-impact aerobic exercise and neuromuscular education, according to evidence-based guidelines issued by the American Academy of Orthopaedic Surgeons in 2013.

Weight loss can also help, especially for those who are fairly overweight or obese. Every pound shed eliminates four to six pounds of pressure on the knees, according to the AAOS.

Medications, from nonprescription ibuprofen to powerful prescription drugs, can help counter joint pain by reducing inflammation. But long-term use of these medications also comes with potential serious side effects, including the risk of stomach bleeding.

The bottom line is that those who have early osteoarthritis, which is described as knee pain during physical activity and joint achiness, are most likely to benefit from the standard lifestyle treatment of more physical activity and weight loss.

“But it takes time and effort,” Matzkin says, “and a lot of patients are looking for a quick fix.”

This is why many other treatments are now available and are often advertised for knee relief. They include acupuncture, external braces, dietary supplements glucosamine and chondroitin sulfate, needle lavage, injections of growth factor, stem cells or hyaluronic acid, arthroscopy to repair meniscus tears, use of acetaminophen, steroid injections, opioid drugs and pain patches.

Yet, in its 2013 guidelines, the AAOS either recommended against all of these treatments or found inconclusive evidence that they work.

“There wasn’t enough evidence to demonstrate that they are efficacious,” says Matzkin who served on the AAOS committee that wrote the guidelines.

Most of these widely used treatments fail to address the underlying problems of cartilage loss and joint repair, says Matzkin, noting that “once the cartilage is damaged and worn down you can treat the symptoms, but you can’t really make [osteoarthritis] go away.”

Since cartilage cells don’t have their own blood supply, it has long been thought that these cells could not regrow. But some research suggests that may be wrong.

Among the evidence showing that cartilage can heal is a 2006 study of 325 people, average age 45. In the two-year study, which simply followed the natural history of these patients, 37 percent of participants showed improvements in cartilage as measured by MRI, compared with 33 percent whose cartilage worsened.

What separated those who improved from those who didn’t? Men, younger adults, those with thicker knee cartilage and people who shed more pounds between the first knee measurement and the second two years later were more likely to show improvements in cartilage. Those who were less likely to experience natural repair of their knee cartilage were women, older adults, people who started with thinner cartilage and those who didn’t lose weight during the two years between the first MRI and the second.

In October, Duke University reported new evidence showing that cartilage in human hips, knees and ankles can regenerate on its own — in the lab, anyway.

“These new findings suggest a potential “for regeneration that might be exploited to enhance joint repair and establish a basis for human limb regeneration,” the team reports in the journal Science Advances.

Cartilage v. Time

The challenge is that cartilage repair takes a lot of time, since the only way cartilage cells are nourished is by being bathed in joint fluid.

“Cartilage has no direct blood supply, so its ability to use energy to repair itself is very, very slow,” says Austin physical therapist Doug Kelsey, who has written “The 90 Day Knee Arthritis Remedy.” “So, consequently, it takes a lot of time, a lot of [knee exercise] repetitions and persistence.”

Finding the “sweet spot” for injured knees can also be tricky and varies widely from person to person. It takes just the right amount of movement and weight-bearing pressure to bathe the cartilage cells in joint fluid, allowing them to be nourished and recover without causing more joint damage. It means gently moving joints that may be stiff, swollen and painful.

What makes recovery even more complex is that knee pain doesn’t usually surface until hours after an activity.

“It can be difficult for someone to know what activities to stop doing because knee pain doesn’t usually happen during the activity,” says Laurie Kertz Kelly, a physical therapist and board-certified orthopedic clinical specialist in Austin. “The pain happens later that day or the next day.”

As an example, Kelly points to a client who lived in a three-story townhouse. She took the stairs multiple times per day without pain, but then would suffer later. Kelly advised her to take the steps one at a time with her healthy knee to enable her arthritic knee to recover. That strategy, plus a regimen of weight-bearing exercises that Kelly designed to build up the muscles supporting the injured knee, enabled the woman to recover in about six months. “Ultimately, she was able to take the stairs the usual way,” Kelly said, and didn’t need knee replacement surgery.

Richard Sparks, 69, a retired University of North Texas music professor, also managed to sidestep knee replacement surgery after years of trying unsuccessfully a variety of other therapies. Sparks first injured his knee while riding a recumbent bike in an effort to get fit. He developed “runner’s knee,” a swelling also known as patellar femoral syndrome that makes kneecaps feel very painful. Physical therapy didn’t help. Neither did injections of hyaluronic acid, surgery to repair a frayed meniscus in his knee or more physical therapy.

In 2015, Sparks read Kelsey’s book and then consulted with Kelly, who worked with him for several months on a leg-strengthening program that slowly increased the load on his knees. It made a difference.

“It was worth it just to be pain free so that I can walk and do the things that I want to do, and of course as long as I can avoid having a knee joint replacement,” says Sparks, who has recently shed 25 pounds. He now hikes regularly without pain or discomfort. He no longer takes any prescription drugs or over-the-counter medications for knee pain.

“I have friends who have had knee replacements and there are certain things that they can’t do,” he says. “I walk the way I used to walk. . . . The longer that I can avoid knee replacement surgery, the better.”

Is this approach right for everyone?

“All patients that go on to knee-replacement therapy have failed nonoperative treatments,” says Matzkin, who adds that “I’m not sure that these people are really restoring their cartilage, but they made the symptoms better, and that can absolutely be done with diet and exercise.”

Sally Squires is a former Washington Post health and nutrition writer who now blogs at leanplateclub.com.

Why I always’s listen to my knee’s

Bad knees run in my family, but I still never thought they would sideline me. I used to sit cross-legged with ease. Kneeling was something I didn’t think about.

Then when I turned 60, my knees starting “talking” to me.

First, there was burning and discomfort during long flights sitting in cramped economy seats. Stairs began to give me pause. Even curbs were sometimes painful.

So began my knee odyssey, which has been marked by physical therapy, X-rays and MRIs, multiple doctors, a pricey brace so difficult to put on that it is unused, lots of nonsteroidal anti-inflammatory medications, numerous ice packs, cortisone shots in both knees, various dietary supplements, topical ointments, and one foldable cane.

The low point came when one of my knees blew up like a balloon, requiring fluid to be removed with a long needle and no anesthesia. That was followed by nearly a week of sleepless nights because of a knee that felt like it was on fire.

If I could have removed my kneecap, I would have done it in a heartbeat.

During those sleepless nights, I ran across Richard Bedard’s e-book, “Saving My Knees: How I Proved My Doctors Wrong and Beat Chronic Knee Pain,” which gave me hope that invasive procedures didn’t have to be in my future. It introduced me to physical therapist Doug Kelsey and his book: “The 90 Day Knee Arthritis Remedy.” I’ve read and reread both books and shared what they recommended with my physical therapist and physician. Neither objected to my trying Kelsey’s program.

I’ve also trimmed a few pounds and plan to lose more, taken up yoga, and bought a device that keeps my legs moving under my desk.

Are my knees better? Yes, an improvement measured by my physical therapist and how the foldable cane is gathering dust. But if I slip off the program, I soon pay the price with stiffer knees, less flexibility and more pain.

My hope is that, like Bedard, I can bring my knees back to better health and sidestep future invasive procedures.

But I also know that knee improvement will happen slowly on cartilage time — not my timetable — and that it will be critical to listen closely to my knees so as not to cause any more damage to precious cartilage or joints.

— Sally Squires

Such a huge fan of Pieta and very grateful for all her assistance, insight and expertise in helping me reach some of my Health & Fitness goals over the last couple of years. So folks just had to share a true Super Hero & someone I highly recommend to compliment or simply complete Your Well-being/Fitness Dream Team. As a gift to yourself follow her or just check her out she’s smart, fun, sassy…just the best gift ever.

Have you got a lower limb sprain, strain, fracture, achilles or calf muscle injury & want the best support?

Summers coming or Christmas no time to waste ya wanna be ready to kick sand? or Uber ya grandchildren around without that tweaky ankle, foot, shin, calf? We have ya back.

Just in and thanks to Ben @ DJO for sorting us out we have a great range of Procare Moontrax Moon Boots to check out.

How about a chat there’s a great chance you’re eligible to trial or borrow free of charge don’t you know.

Drop by sometime we hardly every leave the clinic its like home.

So who’s not carrying an injury?

Well pretty much most of us are carrying some kind of niggle or more at some time.

Do you have trouble remembering those darn rehab exercise’s? and do you wonder whether indeed they are the correct ones to do? and whether you are performing them correctly?

Well at the Institute Of Sport Physiotherapy thanks to Medbridge we have the most comprehensive library of exercises and patient education video’s in the industry.

From a database of over 6,000 video’s we can build you a tailored programme that we can email right to you, available instantly in the palm of your hand via mobile device or probably a bit later when you reach your laptop.

Pretty cool right?…give us a call, flick us a message or just drop by sometime we would love to share.

just so good to move! jacqlin always does such an amazing job bringing together such beautiful people to experience free style dancing & movement combined with truly talented DJ’s. Soul food for the movement conscious or simply the curious.

Thank you Amarbir Singh you’re a true rockstar for dropping by laying out the red carpet and shooting some incredible stills. A big thank also you to the super talented Jason (PT) & Talent..we had a lot of fun on this one.