how to avoid knee surgery Archives

Pilates Proven To Relieve Back Pain!

So many people with back and or neck pain, and so many options for relief that they have not been told about...

It’s frustrating when you go your doctor, get an examination and a referral to a specialist, then go through more test and exams with that doc – sometimes after waiting months for your appointment, and then get yet another referral to a surgeon who then does more tests…

Well, many of you know the scenario. It happens all the time. STOP!

I have been saying for years “you DON”T have to live with back pain!”

My STOP Back Pain book, as well as my DVD and programs, have helped hundreds of people so far, and I’m aiming for thousands!

I have a good friend who suffered with back pain, went through months of docs, tests, etc., and then had surgery, but still has the same pain! She now says she would not have chosen to have the surgery if she’d known it would not heal her pain.

Unfortunately, her story is one I have heard over and over; but people are afraid of treatments that are not covered under their insurance. They have listened to their doctors tell them that there is no proof any of the complimentary modalities work. Notice I used the word “complimentary,” not alternative. There is so MUCH “anecdotal” proof for these complimentary therapies, in fact, that they cannot be called anecdotal any more, but because your doc did not learn about these modalities in medical school, in his or her mind, they do not exist. What a shame. I explain many of these therapies in my book. But some doctors are beginning to realize this, seeing the evidence, and some are even recommending things like acupuncture, chiropractic, Pilates or Yoga. Things are changing, just not very fast.

With that said, modern medical technology is amazing and can help a person get a definitive diagnosis, so don’t ditch your doc quite yet! Just remember that you are the head of your medical team and coordinating your care is part of the job you must do to get well.

I’ve had clients come into one of my Pilates classes so frightened of making their pain worse that they were literally shaking in their shoes. Chronic pain, especially back pain, is my specialty though, and I understand how to calm beginners and modify the exercises for them, so that they begin to feel better and eventually are not afraid and then we can begin to heal their pain.

As for the science behind what I do, here’s a study which showed improved core strength and stability, posture and balance, and fewer pain symptoms in people with chronic lower back pain, who took Pilates classes three times a week for 14 weeks. I have seen people’s back pain reduced with only one class a week, and one suggested exercise in between. It takes longer, maybe six months or so, but it can be done – WITHOUT SURGERY OR OPIODS!

Another study showed that a Pilates exercise program reduced back pain more than other interventions. This particular study looked at 128 scholarly articles on the topic, chose 29 to use in their analysis, and concluded “We found that there is a dearth of studies that clearly demonstrate the efficacy of a specific Pilates exercise program over another in the treatment of chronic pain.  However, the consensus in the field suggests that Pilates method is more effective than minimal physical exercise intervention in reducing pain.

I agree. Pilates does help.

I also use Yoga exercises for my clients with great success. All Yoga and Pilates exercises can be modified to help people who are stiff and sore, who haven’t worked out in a long time, who are in pain and/or scared of exacerbating their pain. Relief is possible!

Please don’t simply take any old Pilates class, however. There are some out there who have taken a weekend training course and then go forth and teach Pilates classes. These people are not really trained. ALWAYS check your instructor’s credentials. If you have questions about their certifications, drop me a note and I’ll happily check for you. There are some GREAT certification programs out there now, and I’ll be happy to look at your instructors and let you know if they have had sufficient training to help you.

If you’d like to work with me either in person, or via SKYPE, please contact me HERE.

Best of Health,

Kathi

Help For Knee Pain

Another Article, this week, about knee injuries in Baby Boomers, and how exercise can help many of us avoid surgery.

I won't go on a rant about how Western medicine is all about the money generated for big pharma and unnecessary surgeries. Instead, I will tell you about a knee strengthening exercise that I have been teaching my clients and students for the last few years which has helped many of them avoid knee surgery. At the very least, it can reduce pain and strengthen your knees.

When I showed this exercise to my friend Dr. Carolyn Dean, several years back, she termed them, "Super Squats," and I've kept that name because the results are, "SUPER!"

As the above article says, meniscal tears affect many of us at some point in our lives. A meniscal tear happens when there is damage to the cushioning that surrounds the knee. Most orthopedic surgeons agree that the size of the tear matters, but for many of us Baby Boomers, this happens after many years of normal wear and tear, and not due to a football injury.

What I have found is that the exercises we are given, like normal squats, strengthen the muscles above or below your knee, but not many strengthen the muscles on the sides of the knee. This is the key problem; we need an exercise that does both. Voila, Super Squats to the rescue! In case you haven't figured that out yet, I love this exercise!!!! I think it should be taught to kids in school as part of the regular PE curriculum, for healthier knees as we age.

Everyone that does this exercise consistently improves the condition and strength of their knees. It takes only a few minutes to do and just about everyone can do it, with or without modifications.

Super Squats strengthen ALL the muscles surrounding your knee. This makes the knee more stable so that ordinary walking does not wear or tear as much; also, when you step off a curb or onto an uneven surface, the knee is more stable and less likely to twist out of alignment.

I recommend doing this at least three times a week. If you are currently in pain, try it daily for a couple of weeks, and then, after you feel better, go to three times a week.

Also, make sure to look at the photos in the description on Youtube to see placement of feet to prevent over extension of knees while doing a squat.

If you'd like to work with me privately, for this and other exercises, let's set up a time to chat about your personal health and wellness, what you'd like to achieve, and how to get there! Hit reply or send me an e-mail here.

Best of Health,

Kathi