The Close of a Chapter

I am sorry to announce that I will soon be leaving behind beautiful Roanoke, with its changing leaves and smiling pumpkins. My husband and I are exchanging the blue, rolling hills for the gray, mountainous terrain of Colorado...in order to start a church.
Daunting? Yes.
A deepening of our faith? Most definitely.

I know God will grow us and mold us into images further resembling him, but sometimes I wonder, does God never get tired?

I do. I find myself giving a silent self-diagnosis of mononucleosis every morning when telling myself I must get out of bed. Life just seems to speed up the older we get, and I wish it were sometimes possible to push the 'pause' button to help slow the pace down. I'd love to just bottle some moments in time and keep them on a shelf for later viewing, like they do in Harry Potter.

I received a unique card from one dear, previous patient of mine. The portrait of a young girl was set on the cover, her face framed in flowers. The message was simple but powerful, bloom where you've been planted. But putting down roots isn't a process that happens overnight. It takes rain...sometimes in the form of torrential thunderstorms, to truly appreciate the end result.

I steel myself for another move from streets I know and familiar faces giving sincere smiles, knowing that change isn't easy, but I must believe it will be rewarding. To build a church from the ground up, to see a community changed, this is my husband's lifelong dream, after marrying me, that is. (=

So, how does my garden grow, you ask?
I say, with sweat, dirt, and patience.
But also, and thank God for this, with sunshine.

To Slouch or To Straighten... What's in Good Posture?

The problem with bad posture (trust me, there's more than one) is that the strain and stress of your muscles and joints when pulled the wrong way may eventually lead to compression of not only blood vessels but nerves as well. Patients who suffer from osteoporosis will tell you that prevention is much more preferable to the postural rectification needed years down the road, which will most likely accompanied by aches and pain.

If you would like to see how tall you stand, place your back to a wall, positioned with shoulders and head touching the wall behind you, if possible. Keep the palms of your hands facing forward in order to maintain anatomical alignment. If you find yourself unable to do so, then perhaps you should enlist the aid of either a friend to keep you accountable throughout the day or a mirror at your work station to act as visual feedback for how you're doing with posture.

Now that school is back in session for many, heavy bookbags will be the latest trend, which could not be more detrimental to your back than you realize! In order to avoid such misalignment, switch your bag from shoulder to shoulder frequently and if you carry a backpack, then try using it the right way or purchase a wheeled bag.

When working on your computer, for all those projects and papers due in the near future, do NOT keep your laptop in your lap. Rather, place it on a desk with the monitor about 6 inches below your gaze to keep the natural curve of your spine. Make sure your arms are close to your trunk and bent at 90 degrees. Speaking of 90 degrees, your torso should form a 90 degree angle with your thighs. And last but not least, take breaks. Doesn't sound so bad when you're studying, right? But checking email or twittering, harder to remember. Keep in mind, every 30 minutes you should stand up and stretch.

Finally, when sleeping in bed (my favorite time of day), avoid having too much cushion both in regards to pillow propping and mattress. Support should be just enough to maintain the inward curve of your neck and low back. Sleeping on your back, by the way, is the easiest way to relieve your body of strain in the AM. But don't forget a small pillow behind the knees to keep your back in neutral. And that's what it's all about. Keeping things neutral. Simple and symptom free.

Just a few facts to keep in mind for a healthier, more functional you.

Snap, Crackle, Pop...My ACL is torn. So now what?

A recent study published in the July issue of the New England Journal of Medicine questioned the benefits of immediate surgery following an ACL tear when compared to taking the less invasive route of physical rehabilitation.

Participants included 121 adults, ages 18-35, who were non-athletes. Half of the group opted for early surgery while in the remaining half of 59 patients, 36 did well with just the rehabilitation and 23 had surgery after almost 12 months of time. The results after 2 years of the incident found both groups did very well with no significant differentiation in pain and function from those who received immediate surgery versus those who chose to try therapy.

I am not saying that athletes beyond the age of growth plate exemption should never consider surgery, only pointing out the limitations of said patient's ability to return to sports is significantly increased when an operation on the ACL is performed in the acute stage of healing. The stiffness in the affected limb will only escalate with swelling, etc that follows surgery while the knee still did not yet have full motion and is now filled with blood.

Another concern to be addressed in light of knee injuries, which often results in a change of gait and subsequent shortening of some musculature due to substitutionary movements, is the close association with developing osteoarthritis or experiencing tears of the menisci. From the standpoint of a knee injury, osteoarthritis would develop most likely over the course of 15-20 years depending on the age and lifestyle of the patient. We must conclude then, 2 years is not a sufficient time frame when considering the long term effects of an injury.
However, physical therapy with or without surgery is beneficial for restoring strength in weak muscles and thereby reinstating stability, as well as the combination of modalities offered to help with inflammation and hands on treatment for improving mobility and function.

Physical therapy is often prescribed prior to surgery in preparation for what's to come and the subsequent knowledge provided by a therapist to a patient including ways to protect your knee from further damage or simply reassurance of sx on bad days can be invaluable.

Welcome Shades of Summer!

The season has finally arrived for sandals and snow cones, bathing suits and beaches, but with it comes the danger of basking in the sun's rays. Tanning beds have been on popular demand for some time now, providing men and women with warm, glowing color year round but at what cost? Skin cancer has also been on the rise among young girls who frequent tanning salons and melanoma is the worst possible kind, which just happens to be the leading cause of death from skin disease.

Risks include but are not limited to the following:

• Living in sunny climates/high altitudes
• Long-term exposure to high levels of strong sunlight
  
• One or more blistering sunburns during childhood
• Use of tanning devices

The American Cancer Society recommends for people ages 20-40, professional skin examinations every 3 years. For those over 40 years of age, recommendations for an exam rise to every year. Self exams are encouraged in detection and self help in prevention lies below:

• UV rays are the strongest in midday and can be harmful in as short a time as 15 minutes. Play it safe and avoid exposure from 10am to 3pm.
• There's shade and there's shades. Hats with wide brims provide more effective coverage and sunglasses with UV A&B protection can help you avoid cataracts in the future.
• Stay away from tanning beds. I think the point has been made.
• Sunscreen should have an SPF of 15 or higher and be reapplied every 2 hours if outside.

Here's an interesting fact: As few as five sunburns will increase one's risk for skin cancer.
How many have you had?

Chronic Pain the Crippler

Chronic pain. A common debilitator among men and women across the nation and studies suggest over the next few decades, percentages may reach epidemic proportions.

Enter Low Level Laser Therapy treatment, which has shown to help with tissue repair and aid in pain relief. Research is well under way with clinical trials correlating LLLT's role in reducing inflammation, nerve conduction of painful stimuli, and muscle fatigue. In fact, a recent article was published regarding the treatment of neck pain with LLLT. The results below seem promising, though perhaps, not as long lasting as most chronic sufferers would like.

"LLLT reduced pain immediately following treatment in acute neck pain and up to 22 weeks after completion of treatment in patients with chronic neck pain."

The good news is that LLLT doesn't stop there, it's light reaches a bit further still. Not only does laser therapy benefit those with neck discomfort, it also helps with patients suffering from rheumatoid arthritis, tendinopathy, and joint disorders. Benefits for those with low back pain are still materializing, along with the placement of laser over nerves vs. joints for greatest effect.

Imagine. Laser therapy helping to blind the cancer from seeing its way through the body of a patient, making them more functional and independent in everyday activities the rest of us take for granted.

It could happen.

New Moms on the Block Beat the Baby Blues

Here's an interesting fact...
If you were to enter the world wide web interstate, take the Google exit and then turn onto 'Postnatal' Street in your search bar, you would find the first address listed is Postnatal Depression.

Also known as postpartum depression, this clinical illness has shown to affect anywhere from 5 to 25% of mothers in the world. Quite a range, right? Well, for some odd reason, prevalence rates are more prevalently unclear and inconsistent than anything. Go figure.

Interestingly enough, men are not exempt from experiencing depression following a childbirth in the family. Granted, the percentage of male population is significantly lower when juxtaposed with the female population, but it's still comforting to know we have some 'feelings' in common. Most men are forced to resort to GPS signals when it comes to understanding women and their constant companion of 'emotion'. Likewise, women need a roadmap to read men too, especially for those in search of their male counterpart's 'emotions', which most likely, are hidden in the garage.
I have a few friends on the brink of motherhood and others who have already passed the border into Babyland, so I've been thinking about the changes they're facing both mentally and physically. New moms have an added stressor of the unknown coupled with the inundation of information to peruse on perfecting motherhood. I thought maybe they'd appreciate a watered down version of material. Factual material.
Parents are most susceptible to suffer depression during the first few months following delivery. For those who enjoy self-diagnosis, here are some possible symptoms to look for:

• Sadness


• Fatigue


• Insomnia


• Anxiety


• Appetite Changes


• Reduced libido

Does that list seem daunting to you? Well, be encouraged by a study recently performed at the University of Melbourne, which included just over 160 postnatal participants who were divided into two groups. The first set of participants were given a specialized exercise program to follow under the guidance of a physiotherapist, in addition to parenting education; whereas the second cluster was given solely written education material. Yawn.

After a period of 8 weeks, re-assessment of psychological well-being, depressive sx, and physical activity in the first group demonstrated notable improvements when compared to the second group. The positive benefits lasted at least 4 weeks following clinical trial in primary group and "The number of women identified as 'at risk' for postnatal depression pre-intervention was reduced by 50% in the Mother and Baby group by the end of the intervention."

A great website to check out for more information is http://www.medicalnewstoday.com/

Open House at a Glance...

Our 'Open House' here at Back to Basics welcomed a delightful assortment of women from every age and stage in life across our threshold!

Simply put, the outcome was unparalleled.

Thank you all, patients and friends for coming out to visit. I've heard the food, the chair massage, the pedicures and manicures were all exceptionally well done! What a wonderful way to celebrate the joy of having or being a mother. Moms have played their hand as the role of a therapist to each of us and bandaged our emotional, social, and physical needs. From scraped knees to school bullies, mom's have donned their capes time and time again to act as our 'super' heroes.

So, to every lady behind the mask, I salute you. Not only for your sacrificial love, but your loyalty and fierce devotion. You truly are a credit to your race.

Cruise for the Cause

So in my search for the perfect picture to post, I stumbled across ships bearing an eery likeness to the Titanic vessel (not comforting), while other boats sported fish tails protruding from the end. (Even worse. Can we say Moby Dick, anyone?)

I love the image of a serene coastline in blues and greens, where clear skies and crystal waters sit hand in hand. Sharks are strangely absent while schools of fish live their lives in endless summer, drifting along at a leisurely pace, waiting for the next serving of a tourist's frosted flake.

Does this scene sound familiar?

My husband and I will be taking a cruise out of New York soon to celebrate our one year anniversary. It's hard to believe the rate at which time passes, and what better place to muse on the past 365 days of marriage than in Bermuda? We all need 'time' for respite and reflection. To find a source of relaxation in pink sand massaging the feet with every step is an added bonus.

There is a time for everything. A time to be thankful for every past moment, to learn from every mistake made, and to bask in the present stillness of one another's company. This is our time.

Still, I'll be missing my family here at Back to Basics and wondering how each patient of mine is faring. It's amazing how entwined our lives can become when immersed in a great field. I love what I do. Absolutely love it! The feeling of enabling another person to feel pampered, even if it's only for 15 minutes in a treatment room. The cause is clear. Restore health and wellness in the patient.

The same is true when it comes to vacation days.

Even for a therapist.

Open House!

Mothers, Grandmothers, Daughters and All!!!

We will be opening our doors to the general public on May the 6th from 11am-3pm, so be sure to mark your calendars! Refreshments are complimentary and manicures, pedicures, facials, and chair massage will also be offered just to show our appreciation to you!

Vendors include the following: Nutritionist, Wellness Instructors, and Bra-fitting Specialists.

Our address: 1015 First Street SW, Suite 2
Roanoke, VA 24016

Hope to see you there!

Safety First when Sledding

Our massage therapist here at Back to Basics plays the part of an invaluable multi-tasker, who is able to juggle patients, hot packs, and clients without breaking a sweat. When it comes to recreational activities practiced outside clinical work, however, the chance of her breaking a neck or an ankle is quite a different story.

After a recent fall of fresh snow, Kelly, like so many others, hit the hills. Unfortunately, during a final run down one very slippery slope, her tube shot out from beneath her and left her tumbling high and 'not-so-dry' head over feet. The image captured on the left was taken prior to an EMT escort into the emergency room. Blood spattered across the opaque snow is just visible at the bottom of the picture. Amazingly enough, she did not need stitches and is now showing signs of a full recovery. Though stiff muscles can be stubborn counterparts when it comes to healing, believe you me. As I type, one of our therapists is upstairs working out Kelly's kinks that won't leave without a fight.

The snow keeps coming, keeps falling, and keeps some at home now, with the stark knowledge of what such beauty can do to the body. For those who still plan to brave the elements in the remnants of this winter, be reminded...safety first ensures you're still here to greet the spring.

• Sled after donning helmets, gloves, and insulated boots
  
• Hills with gentle slopes and room for runoffs are ideal. Icy, hard-packed hills are not
• Choose hills devoid of trees, signs, fences, rocks or other ingredients to injuries
• Slide down in a sitting position--always feet first, NEVER head first
• Make sure the way is completely clear before you start
• When sledding, take care to keep your arms, legs, scarves, and any other loose ends tied up

Dry Needling for TMJ...
and for Plantar Fasciitis...

Dry Needling

Meddling in muscle...I've become a firm believer.

Kim Ferguson is one of our Physical Therapists here at Back to Basics in Roanoke, VA, who has just returned from completing a course on dry needling. Now confident, competent, and fully capable of delivering this fascinating service, she is ready to join the small number of providers in the Roanoke valley, who have helped so many find freedom from tension in both their body and mind.

Dry needling is currently practiced in 11 states of the USA, UK, Australia, Canada, France, Germany, New Zealand, and many other countries. First developed in the 1940's by former medical advisor to the White House, dry needling is a powerful aide in minimizing inflammation, contractures, tissue adhesions, as well as restoring biomechanical imbalances of the musculoskeletal system.

As one individual who is also a practicing therapist, I have seen the benefits of dry needling first hand in both my patients and myself. The results, I can assure you, are immediate and long lasting. Muscle soreness is a possible aftermath for some, but a small price to pay in light of the pain that has quaked many patients from their normal routine and into a state of disability.

So, my advice is simply this...give it a shot...literally.

Optimism - Cynicism = Longevity of Life

Aging can be a frightening word for many, and yet it is an inevitable fact of life.

I confess I find myself crying at times whenever I contemplate the idea that my parents will not always be 'there' or my husband 'here', now that I'm married. Such gloomy thoughts must be faced, for they are truth, but dwelling upon them? Probably not the wisest choice, when considering your mental health.
In fact, research shows that the more optimistic the outlook on life, the longer the latter will be.

Today, I experienced a yearly evaluation, which might very well leave some grim-faced, but a smile dances on my lips even now. I know I have much to be thankful for in any circumstances. And let's all consider, do we really and truly know the meaning of hardship as Americans?
I think of Haiti...I see poverty.
I think of Roanoke...I see promise with the sun's shadow waving down on us through bare trees and beauty in the blue hills blanketed by snow.

I see businesses holding on as the economy rises once again... churches on street corners where all are free to enter... a country that embraces its diversity without apology.

This is a new year full of fresh beginnings. My husband and I will soon be celebrating our first year anniversary, a close friend will soon be experiencing parenthood for the first time, and here at Back to Basics, we just finished creating a new commercial! I sincerely believe it could be a great year, but I'm convinced with even more certainty, that it will be what each of us choose to make it. So, with age comes positive changes such as wisdom and firmness of character. Likewise, with a company's age comes stability and strength. Back to Basics is a place you can lean on and trust.

Click below to catch a glimpse of what's in store for all of our patients here at Back to Basics...