How was Dwight Freeney’s ankle?

The Indianapolis Colts’ star defensive end had suffered a third-degree ankle sprain a week earlier. It was uncertain whether he would be able to play. The outcome of the NFL championship game — not to mention of millions of dollars in wagers — hinged on his health.

And so the biggest story in the biggest game of the year was one of the smallest parts of the body.

Injuries happen. They’re never any fun, and so we do whatever we can to make them go away as fast as possible.

Problem is, the things we do for them often make them worse. That’s particularly true of sprains and strains. It seems silly that something so common can be so tricky to treat. But that’s exactly why. Everyone thinks they already know how to do it.

They think they know how to do it, that is, until faced with questions like these: Should you use ice or heat? How long? How often? Should you use bandages? Braces? Walk it off? Stay off it? Put it up? Keep it down? And how do you get back to your normal routine?

That list would leave most people scratching their heads. Almost everyone has the basics down. But when it comes to treating sprains and strains, the devil is in the details.

In today’s article I will lay out all the details you’ll ever need to take care of most common joint and muscle injuries. Because the devil you know is far, far better than the devil you don’t.

Sprain vs. Strain: Some Definitions

Before we get too far into it, what’s the difference between a sprain and a strain, anyway?

Good question. A sprain is a ligament injury. Ligaments are the tough, fibrous tissues that connect bone to bone. They literally hold your joints together. When they are damaged, we call that a sprain.

In contrast, a strain is an injury to a muscle or tendon. You already know what muscles are. Tendons are the tough, fibrous tissues that connect muscle to bone. When either a muscle or a tendon is damaged, we call that a strain.

There are three different classifications for sprains and strains:

• Grade 1. This kind of injury happens when the fiber (ligament, muscle, or tendon) is stretched a bit beyond its normal limits and sustains some minor damage.
• Grade 2. This kind of sprain involves a partial tear of the fiber.
• Grade 3. This kind of sprain involves a complete rupture or tear of the fiber. (A ruptured fiber remains intact but detaches from the bone.) Severe damage may require surgical repair.

Dwight Freeney’s injury, for instance, was a Grade 3 ankle sprain, the most serious kind. Fortunately, most injuries are not that severe. However, all sprains and strains recover best when treated immediately, so it is important to recognize them when they occur. You also need to be able to distinguish between those you can treat yourself and those that will need medical attention.

So what are you looking for?

Signs and Symptoms

The signs and symptoms of sprains and strains overlap significantly. (For the record, “signs” of an illness are directly observable or measurable. “Symptoms,” on the other hand, are subjectively reported by the patient.)

Common signs of a sprain include swelling, bruising, and decreased joint mobility. If the ligament ruptures, you may actually hear a “popping” sound. Symptoms of a sprain include pain and difficulty using the affected extremity.

The signs of a strain are very similar. They include discoloration and bruising. Generally strains are accompanied by less swelling than sprains, but that obviously depends more on the severity of the injury than on the type. Symptoms include local pain and stiffness.

If you suspect that you have suffered a sprain or a strain and you are experiencing severe pain or functional impairment, you should probably consult a doctor. These can be signs of a fracture or a complete tear. The doctor will use an X-ray to rule out a fracture. After the swelling has gone down, he or she may also order an MRI to check for a tear.

If, on the other hand, your injury is not severe, you can treat it yourself by remembering the following simple mnemonic.

The RICE Method

RICE stands for Rest, Ice, Compression, and Elevation. This method is taught to EMTs and orthopedists alike because it is the optimal form of treatment for most sprains and strains. Though it may sound like common sense, you need to make sure that you are doing each step correctly — and most people aren’t. Remember the long list of questions? They’re all answered below.

1. Rest

The biggest mistake that most people make with sprains or strains is to try to “walk them off.” That’s fine for cramps. For sprains and strains, however, additional force usually means additional injury. Nevertheless, many people will continue hobbling through their activities and then apply ice only much later that night, if at all.

That’s too late. The first 24-48 hours after an injury are when ice, compression, and elevation will make the most difference — the sooner, the better. If you don’t start resting immediately, not only do you run the risk of hurting yourself even worse, you also deprive yourself of the potential benefits of the rest of the RICE method.

The other mistake that people make is resting too much or too long after an injury. Prolonged immobilization causes joint to stiffen up and muscles to waste away. That means you can’t “baby” an injury, either.

Instead, you should rest only until you are pain-free — within one to three days for most injuries. Then try to ease back into your normal routine. Listen to your body. Stop if it hurts, but do as much as you can handle. Strength and flexibility fall into the use-it-or-lose-it category. Appropriate rest will speed your recovery.

2. Ice

As funny as it may sound, most people also ice incorrectly. You should ice immediately after an injury to minimize swelling and ease pain. Swelling is the real enemy. Ice keeps swelling down because cold constricts blood vessels, which slows the arrival of inflammatory molecules. It also numbs the nerves at the site of injury to reduce pain.

Don’t wait. Ice right away.

You should never apply ice directly to the skin for an extended period of time. There are two better options. You can place a thin layer — a towel, for example — between the ice and your skin. Or you can perform an “ice massage.” To do that, just move the ice over the injured area as if you were rubbing it. Either way, don’t leave the ice in place without a barrier.

You also shouldn’t ice for more than 15-20 minutes at a time. Though your injury may still hurt at the end of that time, further icing won’t do any good. In fact, it may hurt: you run the risk of frostbite and other complications with overly long icing sessions. Instead, wait an hour or so. Then check the area again. If it has normal tactile sense and feels warm to the touch, you can ice it for another 15-20 minutes. You can then repeat that process as many times as you like. (Though it really doesn’t help after more than a day or two.)

The ideal ice pack is a Ziploc bag filled about three-quarters full with ice and a little bit of water. The water helps the ice pack conform to your body. You can also use packages of frozen vegetables.

For those who prefer hot to cold, heating does have its place. It is a great way to loosen up stiff muscles and joints. It relaxes tissues and stimulates blood flow. You can use heat before exercising (also for 15-20 minutes at a time), but you should never heat after an injury, as it will exacerbate swelling. (You should also never heat while you sleep.) A simple rule of thumb is to heat before, ice after.

3. Compression

The mistake that most people make with compression is one of omission. Compression helps to immobilize an injury and provide support. When combined with ice, it also helps to minimize swelling and pain.

To compress an injury, wrap an Ace bandage around the site. Try to overlap about half the width of the bandage on each pass until you completely cover the injury. You want it to be snug, but make sure that you don’t cut off circulation. If you start to get cold, blue, tingly, or numb, it’s too tight. Undo the bandage and rewrap it a bit looser.

You should use compression bandages at least as long as you are icing the injury. (You don’t have to take it off every 15-20 minutes, though.) Even after you stop icing, you can continue to use compression for support. Just don’t let the bandage keep you inactive for too long. Remember to rest only as long as you need to.

4. Elevation

Finally, elevate the site of your injury above the level of your heart. Just like cold compression, elevation works to decrease swelling. Elevation also prevents fluid from pooling. Keep the injury elevated at least as long as you are icing it.

The RICE method is the most effective possible treatment for most sprains and strains. As you can see, all four steps work in concert to treat sprains and strains.

Many people also take nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and swelling. They are effective for this purpose, and short-term use for an acute injury won’t likely have many side effects. However, if you’re hurting, you might also consider some of the natural alternatives to NSAIDs that I described last week.

Injuries happen, even to professional athletes and often at the most unfortunate times. The outcome of this year’s Super Bowl turned on Dwight Freeney’s ankle. But you don’t have to be a professional athlete to take advantage of this method. If you suffer a sprain or strain, just remember to rest, ice, compress, and elevate. You’ll be good as new in no time.

To Your Health,

Michael Noltemeyer
Managing Editor
Total Health Breakthroughs

P.S.: Now that you know how to treat sprains and strains, stay tuned for Tuesday’s issue, when we’ll discuss the best ways to prevent them from happening in the first place. You know what they say: an ounce of prevention is worth a pound of cure. And that’s a lot of rice!

In ancient times, pain relief was often the province of mystical healers who communed with the gods. Early civilizations relied on a combination of herbal remedies and magical rituals to cure what ailed them.

For example, many native cultures tried to draw pain out of the body by sucking on specially made pipes that were placed against the skin. The Incas used to chew the leaves of the coca plant while they worked, giving them almost superhuman stamina and tolerance for pain. In ancient Egypt, healers would pull electric eels from the Nile and place them over a patient’s wounds. Even Hippocrates, the father of Western medicine, got in on the act. He used to prescribe willow leaves to take the edge off.

These methods probably sound a bit crazy. Are they? Perhaps. But no more so than mindlessly popping a pill that kills 16,500 people each year and puts another 76,000 in the hospital.^1,2

Pain happens. It’s an unfortunate fact of life. For as long as there have been people, there has been pain. And for as long as there has been pain, people have tried to ease it however they could. Relieving pain is an old pursuit.

It’s also a cash cow. True to form, Big Pharma has been on the scene for years. But their quest to turn (your) pain into (their) gold has led to a series of over-the-counter (OTC) drugs that often do as much harm as good.

Fortunately, there is hope. Years of research have taught us a lot about how the body processes pain — and how to block it. These findings have given us new insight into ancient methods that we used to dismiss without a second thought. In fact, the wisdom of the ancients may soon lead to safer natural alternatives to OTC drugs.

In this article I will survey the problems with the most common OTC pain relievers. Then I will tell you about several of these alternative remedies.

It’s funny. For all of our modern technology, it’s only by looking backward that we are finally moving forward.

The Painful Legacy of NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs) have become a staple of the modern American medicine cabinet. It’s almost a reflex. If you’re hurting, you reach for the nearest NSAID. Pop a pill and forget it. You probably never give it a second thought.

NSAIDs do a little bit of everything. They break fevers. They prevent clots. They stop swelling and inflammation. Oh, yeah — they relieve pain, too.

The most common NSAIDs are acetylsalicylic acid, ibuprofen, and naproxen. Acetylsalicylic acid is commonly sold as Aspirin. It was the first NSAID discovered, and it is one of the most widely used medications in the world. An estimated 40,000 tons of it are consumed every year.³

Ibuprofen is the generic version of several brand names. You buy it as Advil, Motrin, and Nurofen, among others.

Similarly, naproxen is the generic name of drugs like Aleve and Midol.

All of the NSAIDs work in basically the same way. They inhibit the cyclooxygenase (COX) enzymes, which control inflammatory reactions. No COX, no inflammation. It’s as simple as that.

The problem is selectivity. Nothing can affect as many different processes in your body as NSAIDs do without having side effects.

And the NSAIDs definitely have side effects. They can cause severe gastrointestinal (GI) problems, including ulcers and bleeding. They can give you kidney problems. And aside from low-dose aspirin, they dramatically increase your risk of heart attack and stroke. (Taking one baby aspirin per day may reduce your risk of heart attack.)

Neither children nor pregnant women should take NSAIDs. You also shouldn’t take NSAIDs if you’re taking any of the following drugs:

• ACE Inhibitors (used to lower blood pressure and treat congestive heart failure).
• Probenecid (used to treat gout).
• Lithium (used to treat psychiatric conditions and headaches).
• Warfarin (used to prevent blood clots).
• Methotrexate (used to treat cancer and autoimmune disease, including rheumatoid arthritis).

Hospitals give out NSAIDs like candy. And yet, NSAIDs bring 76,000 people a year to the hospital in the first place. Moreover — stop me if I’ve said this before — 16,500 people die from taking NSAIDs every year.

Well, I guess that’s one way to relieve pain.

The Surprising Truth About Tylenol

Tylenol is the trade name of acetaminophen (a.k.a. paracetomol). It relieves pain and breaks fevers without the same risks as NSAIDs. In particular, Tylenol does not cause GI symptoms.

For that reason it is marketed as a safer alternative to NSAIDs. Safe enough, your doctor claims, for children and pregnant women.

And yet, acetaminophen toxicity is the leading cause of acute liver failure in the Western world. Tylenol accounts for more overdoses in the U.S., the U.K., Australia, and New Zealand than any other drug.

That’s right. Not heroin. Not cocaine. Not LSD.

Tylenol.

The real problem is that many common OTC cold and flu medications have the same active ingredient. Many people take several different drugs when they’re sick. The combination can be deadly.

When it comes to Tylenol, there can definitely be too much of a good thing.

COX-2 Inhibitors Don’t Live Up to Hype

When their profits were threatened by the specter of serious side effects, Big Pharma rushed to come up with a new and improved pain reliever. COX-2 selective inhibitors were heralded as the magic bullet. Whereas NSAIDs inhibit all COX enzymes, the new drugs targeted just COX-2 to provide side effect-free pain relief. No more complications, Big Pharma said. We promise.

The three most common versions were:

• Celebrex (celecoxib).
• Vioxx (rofecoxib).
• Bextra (valdecoxib).

COX-2 inhibitors do avoid many of the side effects of traditional NSAIDs. However, they also significantly increase your risk of heart attack, edema, thrombosis, and stroke. The risk is so substantial that Vioxx was pulled off the market in 2004. Celebrex is also named in over 31,000 ongoing lawsuits.

Sounds like Big Pharma’s “smart bomb” wasn’t quite as smart as they thought.

Back to Basics

So what’s the moral of the story? Is pain relief a tradeoff that only brings comfort at the cost of dangerous side effects?

Not at all. We’ve just run into trouble by trying to manipulate nature instead of working with it. Most modern drugs are simply quicker-acting versions of ancient remedies.

For example, opioid drugs like morphine are based on the same chemistry as coca leaves. The Egyptians’ use of electric eels was the forerunner of a modern technique known as transcutaneous electrical nerve stimulation (TENS), which applies an electrical current to the skin to relieve pain. Some have argued that the use of “healing pipes” led to acupressure, acupuncture, and massage.

And the willow leaves? They contain the chemical that was used to develop Aspirin.

We haven’t invented anything new to relieve pain. We’ve just made the relief faster — and more dangerous.

I’m not advocating that you go grab a mouthful of leaves the next time you have a headache. But I am suggesting that natural alternatives can provide safe, effective pain relief. Here are a few to consider:

• Curcumin. This is the natural pigment that gives the Indian spice turmeric its yellow color. Researchers at Cornell showed that curcumin is a safe, natural COX-2 inhibitor — Celebrex without the side effects.⁴
• Thunder God Vine. Extracts of this plant have long been used in traditional Chinese medicine to treat rheumatoid arthritis. Studies have shown that Thunder God Vine also inhibits COX-2 and reduces production of inflammatory proteins.⁵
• Omega-3 Essential Fatty Acids. Add another item to the long list of reasons that fish oil is good for you. A study at Cardiff University in Wales showed that omega-3s can not only inhibit COX-2, but also slow the rate of joint degradation that causes arthritic pain.⁶
• Resveratrol. This compound from grape skins is also common in traditional Chinese herbal medicine. Researchers at Cornell and at Barcelona University in Spain showed that resveratrol inhibits COX-2 in animal models.^7,8
• Flavonoids/Phenolics. Researchers at Tsukuba University in Japan showed that some of these plant-derived chemicals selectively inhibit COX-2. However, more research is needed, as not all flavonoids have this effect.⁹
• Hops extract. A 2008 study in the journal Phytochemistry showed that the alpha acids in hops inhibit COX-2. Over a 6-week trial, patients taking 1000 mg per day reported 54% improvement in symptoms of knee osteoarthritis.¹⁰

Given my background in modern medicine, it is always surprising to me that “low-tech” treatment options like these can be just as, if not more, effective than their most sophisticated modern counterparts. And yet, it really shouldn’t be. After all, people survived for centuries without Big Pharma’s help. Pain isn’t new. It makes sense that the ancients would have figured out what to do about it.

Our dependence on modern pharmaceuticals is contrived. The next time you reach for an OTC pain reliever, think about what you’re really putting into your body. I’m not going to say that you should never take one. But do give it a second thought.

And maybe give one of these natural alternatives a try. You, too, might be surprised.

To Your Health,

Michael Noltemeyer
Managing Editor
Total Health Breakthroughs

References:

I knew there was little I could do, except give it time to heal. But what happened next, caused me concern. Not only did I continue to feel pain in my back and shoulder where the injury was, but my forearm and hand started to tingle. It felt like pinpricks and electrical impulses traveling down my arm from the point of my injury.

A friend suggested that I try acupuncture. I had done enough research to know that acupuncture has been proven effective in many circumstances. So, I was not a full-blown skeptic. At the same time, I did not expect it to work. But I had nothing to lose, so I scheduled an appointment.

What I experienced was immediate relief. As the session progressed, I could literally feel the electrical impulses and tingling in my hand and arm diminish and then disappear. I wish I could say the same for the muscle injury in my back. That pain slowly subsided over a period of a few months. But the annoying and disruptive feeling of having an arm that was constantly “asleep” went away immediately.

I don’t know exactly why this treatment worked for me. I just know that it worked. So when Total Health Breakthroughs contributor, Laura Devlin submitted the following article, I wanted you to see it. But Laura isn’t talking about acupuncture (using needles), she is talking about acupressure – a simple self-treatment that requires only your hands.

Editorial Director
Total Health Breakthroughs

Drug Free Pain Relief Is Only a Touch Away

By Laura Devlin

An estimated 70 million Americans are affected by chronic pain.

If you are one of them, you know that it can interfere with every aspect of your life. It can cause you to become irritable and create trouble in your relationships. It saps your energy and steals productivity. And, even worse, chronic pain contributes to a host of secondary problems. Depression, insomnia and anxiety, can all result from pain and are health risks in their own right.

The unfortunate thing is that most people with pain don’t know about a simple ancient system that might be able to relieve it without drugs of any type.

I stumbled across this powerful system by accident.  What was so amazing to me is that I could do it almost anywhere anytime.  Let me explain how I got started.

Some years ago, I was someone that was in pain. I used to get terrible headaches and I had back and knee pain. In fact, my back problems were probably caused by favoring my painful knee (another example of those secondary problems).

For some unknown reason, I was drawn to martial arts. I began to train under a grandmaster. And while the physical exercise helped, it was when my teacher exposed me to another ancient art that my life really changed.

He introduced me to acupressure. The practice is similar to acupuncture, but doesn’t require any needles. That’s why anyone can do it anywhere, because the only equipment you need are your own fingers.

The ancient Chinese discovered these points on the body that held extraordinary healing power when stimulated. Traditionally, Asian cultures conceived of the points as junctures of special pathways. These pathways carried the human energy that the Chinese call chi and the Japanese call ki.

Most western medical professionals used to discount this healing art.  But as its popularity grew, more studies were done. Western scientists discovered that besides these spiritual explanations, there were scientific explanations as to why acupressure seemed to work.

The acupressure points are places on the skin that are especially sensitive to bioelectrical impulses. These points conduct those impulses readily. With the aid of highly sensitive electrical devices, scientists have actually mapped and proven the existence of this system of body points.

Stimulating these points with pressure, needles, or heat can trigger the release of endorphins – neurotransmitters that relieve pain and induce euphoria. As a result, pain is blocked and the flow of blood and oxygen to the affected area is increased. This can cause the muscles to relax and promotes healing.

Besides relieving pain, acupressure can help rebalance the body by dissolving tension in certain areas. Tension seems to concentrate around acupressure points. For example, when a muscle is chronically tense or in spasm, the muscle fibers contract due to the secretion of lactic acid. This can be caused by fatigue, trauma, stress, chemical imbalances, or poor circulation.

As a point is pressed, the muscle tension yields to the finger pressure, enabling the fibers to elongate and relax, blood to flow freely, and toxins to be released and eliminated.

Also, increased circulation brings more oxygen and other nutrients to affected areas. This increases the body’s resistance to illness and increases the chances for a longer, healthier, more vital life.

If you’ve been suffering from pain and tension here are a couple acupressure tips you can try:

• For headaches and muscle or joint pain, press the fleshy part of your hand between your thumb and index finger. Hold for this for one minute, then, repeat on the other hand.

• For low-back pain, lie on your back, with your feet elevated on a sofa or chair. Place two tennis balls under your lower back on either side of your spine. Stay in this position for one minute or sooner if it becomes uncomfortable.

• For knee pain, put a tennis ball on a pillow, then, place your leg over it so the ball is pushing into the crease behind your knee. With you leg in this position, find the sensitive spot just below your kneecap and slightly to the outside of the shinbone. Press into it gently with your fingertips for about one minute.

With acupressure, there is little to lose, except possibly your pain. I encourage you to give it a try.  It certainly changed my life.

My wife, Sophia has suffered from headaches for years. Nothing she tried solved the problem. She had been to the doctor and given a complete exam. So she was sure there was nothing seriously wrong.  Yet, maybe because of stress, being a little anemic, etc., she was still getting nasty headaches. 

Over-the-counter pain relievers helped a little, but they have side effects she wants to avoid.  They can upset the stomach and damage the liver and some of them make her tired.

Then, a friend of mine, Laura Devlin, offered to show Sophia a way to solve her problem. Laura is a martial arts practitioner and very big into natural ancient healing remedies.

Laura introduced us to Acupressure. If you haven’t heard of this, it is a close cousin to acupuncture.  Though acupuncture has been used successfully in Chinese medicine for thousands of years, Western medicine didn’t give it much credence until recently.

In fact, now many western medical doctors will often recommend that a person try a therapy like acupuncture alongside traditional Western therapies.

For example, USA Today recently reported that the National Institutes of Health recommended acupuncture as a treatment for chronic headaches a decade ago. And a new report from Duke University Medical Center researchers says it really does the trick.

Imagine that!

Not that many years ago, these same scientists would have laughed and totally dismissed the idea of trying an ancient Chinese system to help with a headache. Now, one of the largest mainstream media outlets is reporting that one of the government’s most highly respected medical institutions recommends it.

And it doesn’t stop there. The World Health Organization published a review of controlled trials using acupuncture and concluded it was effective for the treatment of 28 conditions. There was evidence to suggest it may be effective for several dozen more.

My wife, Sophia, might have considered acupuncture. But there are a few things that make it difficult. First, acupuncture requires sticking needles into the body. This requires a trained professional. It also calls for time she didn’t have and money she wasn’t anxious to spend.

That’s why we were thrilled when Laura told us about acupressure.

Acupressure is an ancient healing art that uses the fingers to press key points on the surface of the skin, stimulating the body’s natural self-curative abilities.

When these points are pressed, they can relieve muscular tension, promote the circulation of blood, and release the body’s life force to aid healing. Acupuncture and acupressure use the same points, but acupuncture employs needles, while acupressure uses the gentle but firm pressure of hands (and even feet).

Foremost among the advantages of acupressure’s healing touch is that it is safe to do on yourself and others – even if you’ve never done it before – so long as you follow the instructions and pay attention to the cautions.

There are no side effects from drugs, because there are no drugs. And the only equipment needed are your own two hands.

With nothing to lose, Sophia studied what Laura had to teach and the results were truly amazing.  Suddenly with the touch of a finger her headaches were gone.  I was so amazed I told some friends and family about it.

A friend of mine with constant neck pain could suddenly start sitting in front of the computer screen again. Another friend started using it to relax his digestive problems after eating.

The final thing that is really great about acupressure is that it can be done almost anywhere discreetly. You could be sitting in a business meeting and treating yourself without anyone knowing, in an elevator or anywhere else.

If you’re interested in healing yourself naturally you should check out this free special report by clicking here.

This painful condition occurs when cartilage that serves as a cushion between your bones and joints breaks down.  First it becomes rough and causes irritation in the affected area.  But eventually, this “cushion” disappears entirely.  When this happens, the ends of your bones become damaged leaving your joints tender and painful.

Here’s something else researchers are learning about OA.  The cause is suspected to be a combination of factors including a weakened immune system. 

In this important article, Dr. Bromson explains how you can fight back against OA with natural substances that heal your joints and improve your immune health.

According to the American College of Rheumatology, fibromyalgia affects 3 to 6 million Americans. That’s 1 in 50 Americans, with seven times more frequency in women than in men.  And according to the NHIS, by 2030 an estimated 67 million Americans are projected to have doctor-diagnosed arthritis.

Morning stiffness is one of the more common complaints doctors hear about from patients with fibromyalgia, arthritis, rheumatism and those whose bodies no longer rebound after a day of activity — even gardening — like it used to.

Don’t let morning stiffness cut your day short by starting it later… And while most people reach for muscle relaxants like Motrin, and pain relievers like Aleve to get them going, you don’t need to.

The Main Causes of Morning Stiffness

The basic causes of morning stiffness are lack of daily physical activity, being overweight, having a poor diet, not sleeping properly, and being in an environment that tends to be cold and/or damp.

Exercising on a daily basis (even walking while swinging your arms) is a great way to release those feel-good endorphins, get the blood moving, and help clear nasty toxins from the body.

Being overweight causes you to carry unnecessary pounds, which puts strain on your joints, muscles, tendons, and ligaments.

A poor diet that is high in simple carbohydrates causes weak muscles, bad posture, and lethargy.

A poor sleeping posture can lock your body in a bad position for hours, causing reduced blood flow to the local muscles, and a buildup of lactic acid, causing stiffness.

Living or working in a cold or damp environment causes muscles to stiffen because the cold or damp affects the blood flow throughout the body.

Relieving Morning Stiffness

You’ll be happy to know that what is causing your morning stiffness can be avoided or corrected… Here are 10 easy things you can do to make a big difference in your life.

1. Be sure to get ample deep sleep so your body can repair and recharge.  Forget about those troubles or conversations or tasks that need addressing; they can be handled tomorrow. Also, be sure to sleep either on your side or on your back — as stomach sleeping causes unnecessary stress on the low back and spine.
2. If your room is drafty, seal the windows or door. If it is cold, try a space heater or use extra blankets to prevent that cold or dampness from stiffening your body.
3. Do some easy stretches while lying in bed, then sitting up in bed, such as bending to the front and sides. This will stretch and loosen the muscles and help flush them with more blood.
4. Take a hot shower. This serves as a means to induce sweating, promotes blood circulation, and releases muscle spasms. Simply stand under the hot water and… relax.
5. After you are warmed up from the shower, do some gentle knee bends — as far as you can go without falling! You can hold on to something for balance if needed. You don’t have to go all the way down, either. These movements exercise almost 90% of the skeletal muscles. Find a counter, table, or chair and use your hands for support.  Exhale and squat as low as you can go, then inhale and stand up again. Do 10 of these to get the morning blood flowing and keep the creaky joints silent.
6. Drink the best water you can find. Often the tap water in our cities is not the freshest or safest. Even cities like Los Angeles have traces of psychiatric medicines and estrogen-like compounds in their tap water — and these toxins build up in your system over time, causing pain.  It is advisable to drink either bottled water or reverse osmosis filtered water.
7. Eat healthier.  Cut down on simple carbohydrates and start reading labels to avoid consuming more toxins.  Simply eliminate all foods with artificial color, enriched white flour, and artificial flavors/sweeteners (high fructose corn syrup, crystalline fructose and aspartame). If you don’t know what it is, or have difficulty pronouncing it, avoid ingesting it.
8. Learn some coping mechanisms and stress management techniques so that you’re not lying awake all night thinking about your problems.  Learning how to deal with toxic people in your life will both allow you to sleep better and reduce the stress-induced muscle spasms that cause pain.
9. Get some regular exercise. The idea is to go out and do some something physical with your body.  Even a simple routine of 10000 steps a day (buy a pedometer!) will greatly improve your health.
10. Be the fashion police! You want to dress appropriately for these cold months, and you might do well to sleep in flannel pajamas or sweats. Remember, cold air causes muscles and joints to stiffen.

These simple tips followed with a little dedication, along with some minor lifestyle changes and improvements to your living environment, can help you overcome morning stiffness in no time.

[Ed. Note: Robert Chu, PhD, L.Ac, QME, has studied the Chinese martial and healing arts since childhood.  He specializes in Master Tung Acupuncture to help patients with musculoskeletal disorders, pain, infertility, cancer treatment related side effects, cardiovascular problems, diabetes, and thyroid issues.  Dr. Chu is a contributing editor and on the advisory board for The Healthy Back Institute.]

It’s completely natural, with no side effects. It has a history that’s thousands of years old. Most doctors don’t know about it. Best of all, it works even better than expensive prescription drugs.

We know the ancient Egyptians used tree bark to treat inflammation. But it was the Greek physician Hippocrates, considered by many to be the “Father of Medicine,” who really put it on the map. He found it was so effective in eliminating pain of all kinds that he felt compelled to write about it — way back in the 5th century BC.

History remembered Hippocrates, but forgot one of his most crucial discoveries. Until now.

It turns out that the bark of the white willow tree contains salicin. This natural pain fighter is similar to the active ingredient in aspirin, but with a crucial difference: It doesn’t do any harm to your body.

Why?

Aspirin’s active ingredient, acetylsalicylic acid, is a synthetic compound. Under a microscope it looks like salicin. But the similarities end there.

Aspirin’s fine for the occasional headache. But if you take it regularly, you’re putting your health in serious jeopardy. It delivers a jolt to your system that can do lasting damage over time.

Salicin is very safe. Because it’s an organic compound, it works with your body to conquer chronic pain. Your body absorbs it slowly, so it doesn’t “shock” your system. And because of its slow release action, it stays in your system longer and provides lasting relief.

The science backs me up on this. The American Journal of Medicine published a study where researchers split a set of chronic back pain sufferers into two groups. The first took white willow bark extract while the second took a sugar pill. White willow bark extract standardized for 240 mg of salicin eliminated pain in 39 percent of the first group. Only 6 percent of the second group experienced any pain relief.1

Scientists published a similar study in the journal Phytomedicine, using a very specific extract of white willow bark with folks suffering from lower back pain over an 18-month period.  In the white willow bark group, 40 percent taking 240 mg of salicin were pain-free after only 4 weeks.2

And that’s just a sample of the available clinical research. The fact is, white willow bark extract works for severe headaches and soreness in the muscles and back.  Now you can see why I’m so excited.

At first I planned to use white willow bark extract on its own with my patients. But I found it was even more effective when combined with my number one pain fighting formula.

My formula contains a unique blend of completely natural, highly effective pain relievers, including natural sulfurs and ginger root. Sulfur has been known to cure pain for as long as white willow bark. Trojan warriors soaked in natural sulfur springs to promote joint health. The Chinese have been using ginger root to treat chronic pain for centuries.

What’s more, both of these natural ingredients also enjoy a clinically proven track record. The prestigious British Journal of Sports Medicine published a study on arthritis of the knee and glucosamine sulfate at 1500 mg per day, one of the key compounds in my formula.

Nearly 80 percent of people with joint pain experienced complete relief, and 70 percent showed improved joint movement.3

Look for a source that adds white willow bark to your pain-fighting arsenal.

References

1. Chrubasik et al. American Journal of Medicine. 2000;109:9-14.
2. Chrubasik et al, Phytomedicine. 2001, 8(4):241-251.
3. Bennett et al. British Journal of Sports Medicine. Jan 29, 2007.

[Ed. Note: Dr. Sears, Chairman of the Board of Total Health Breakthroughs, has written over 500 articles and 7 books in the fields of alternative medicine, anti-aging, and nutritional supplementation. To read more of Dr. Sears' articles, go to www.alsearsmd.com.]

Jose, who is from Uruguay, told me it’s called piedra de azufre (sulfur stone or brimstone).  Originally used by the Charrúa Indians, piedra de azufre has long been recognized in South America as a topical remedy to help alleviate aches, pains, and gas pockets trapped in the upper and lower back and neck muscles.

I have been fortunate to learn about and experience the healing properties of piedra de azufre solely through my husband and extended family who brought the stones here from Uruguay.

The smooth, tubular shape of the stone is molded for ease of use and comfort — you simply place it in the palm of your hand then slowly roll it up and down the painful area of the back or neck.

If the source of pain is due to excess pockets of trapped gas, you’ll hear snaps and crackles in the stone — similar to the sound of Rice Krispies in milk.  Eventually, when the stone has absorbed all the gas it can hold, it cracks.  After its use, you can dunk the stone into a clear glass of water and literally see the gas bubbles being released… gasses that were in your back.

According to the Natural Health and Longevity Resource Center,¹ sulfur has a unique action on body tissues.  It actually decreases the pressure inside the cell and removes fluids and toxins, thereby lessening pain.  In addition, the Wellness Advocate² agrees that sulfur has positive attributes in the reduction of pain, inflammation, muscle spasm, and formation of scar tissue around arthritis joints.

For “gringos” or foreigners of South America, obtaining one of these powerful stones could be challenging.  Overseas, they’re mostly available in native grocery stores or pharmacies that sell natural cosmetics and crystals.  Here in the US, you may find them at ethnic specialty stores in communities with a Uruguayan or Argentine population.  The cost in the U.S. is around $2.50 per stone.  In Uruguay, the cost is equivalent to around $0.50 each.

You can try to find piedra de azufre on the web; however, it will likely be on Spanish language websites such as http://www.elquebuscaencuentra.com.uy or http://www.uruguaymarketplace.com. You can also try targeted search portals like Google Uruguay or Google Argentina.

If like me, you’re lucky enough to experience this non-intrusive, non-chemical, and safe way of relieving minor aches and pains, then you too can go from skeptic to believer and benefit from what the indigenous people of Uruguay have known for thousands of years.

So next time you’re ready to reach for an over-the-counter pain reliever, consider the potent healing properties of piedra de azufre and enjoy a therapeutic stone massage that will help your back… and your spirit.

References

1. http://www.all-natural.com/msm.html.
2. http://www.wellnessadvoacte.com.

[Ed. Note: Wendy Montes de Oca, MBA, is Vice President of ETR's Total Health Breakthroughs and an advocate of natural healing.  If you'd like to learn more about innovative healing practices from a world-class expert in naturopathic medicine, click here NOW.]

In a study published in the September 11th, 2008 issue of The New England Journal of Medicine, a group of Canadian researchers from the Fowler Kennedy Sport Medicine Center of the University of Western Ontario compared two groups of patients with known moderate to severe osteoarthritis.¹

One hundred seventy-eight (178) patients were randomly assigned to receive either surgery (arthroscopic lavage — a washout of the joint by saline and debridement — essentially a “clean out” of the joint), followed by optimized physical and medical therapy, or non-surgical treatment, i.e., physical and medical therapy alone.

After comparing the results of each group at two years, it was objectively documented that patients treated by arthoscopy, medication, and physical therapy did no better than those that had no surgery and were treated only with conservative measures.

Their conclusion was that arthroscopic surgery of the knee for osteoarthritis (degenerative or “wear and tear” arthritis) “provides no additional benefit to optimized physical and medical therapy.” In other words, there was NO DIFFERENCE between those who were treated surgically and those who were NOT. This, of course, suggests that surgery done strictly for arthritis pain is not warranted.

Their study confirms the findings of an earlier study done in 2002 that compared arthroscopic surgery with sham surgery (i.e., skin incisions were made that mimicked true arthroscopic portals, but instruments were not introduced into the joint).² Short term pain relief in BOTH groups (real surgery versus sham or fake surgery) was the SAME! This result was attributed to a placebo effect in the sham surgery group.

This result was so impressive that Medicare used it as a basis for their determination to refuse to pay for arthroscopy for the treatment of arthritis pain.

And this study was a reinforcement of an even earlier study that compared arthroscopic surgery with merely lavage (injecting and extracting saline or salt water into and out of the knee joint, to wash it out). Here, too, there was NO DIFFERENCE between the surgery and the wash-out groups.³

So this most recent study is just more evidence of what you know instinctively — letting the body heal itself is the best course, except in advanced or end-stage osteoarthritis.

In my years of practice, it was my experience that if a patient had full-blown arthritis, there was little reason to perform arthroscopy unless they had a sudden increase in very specific joint line pain or a joint giving way or locking (so-called mechanical symptoms).

That’s because these problems suggest a displaced or entrapped tear of joint cartilage or extreme synovitis(inflamed lining membrane of the knee, as in rheumatoid arthritis) that would not respond to less invasive medical treatment or call for  major joint surgery (like a total knee replacement).

But, there are times when surgery is needed. To deny this, or make frankly stupid statements that “;surgery is NEVER warranted,”; is to deny the facts.  Surgery however, should be the last, or the best option — not the first line of defense.  In short, when it comes to arthritis, as with any other medical problem, you want to AVOID the UNNECESSARY SURGERY.

So, what to do? There are a number of things that you can control that will give you relief:

• First, lose weight. Every pound you lose reduces stress across the knee by 3-4 pounds, even higher if you climb stairs or attempt to run. Don’t run, jump, or do anything that involves impact to your knee.
• Avoid red meat — it’s a source of arachidonic acid, a chemical precursor of inflammatory chemicals, like prostaglandins, that stimulate pain receptors.
• OTC pain relievers Advil or Aleve may be helpful, but must be taken with food to protect your stomach from the side effects.   These NSAIDs should be avoided if you have ulcers or acid reflux.
• Natural remedies like fish oil, lyprinol (a marine extract), willow bark, and devil’s claw are effective and may also be helpful.

But the best long-term method to relieve pain and restore function is consistent low impact exercise. Exercises that stretch and strengthen the muscles around the knee, not only provide support and maintain motion of the joint, but stimulate endorphins and intrinsic growth hormone release — both of which help to relieve the pain of arthritis.

You can’t cure arthritis, but with these and other non-operative measures, you can relieve your pain and delay surgery — perhaps indefinitely.

References

1. Kirkley, A.et al.  NEJM 359:1097-1107, Sept 11, 2008, Number 11.
2. Mosely, J.B. et al. NEJM 347:81-88, July 11, 2002, Number 2.
3. Kalunian, K.C. et al.  Osteoarthritis Cartilage 2000; 8:4, 12-8.

[Ed. Note: Dr. Bill is the online handle for William T. Stillwell, MD, FACS, FICS, FAAOS, FAANAOS, FAAPGS, a highly credentialed, board-certified orthopaedic surgical specialist, now President & CEO of Dr. Bill's Clinic, Inc. and author of How to Avoid  Knee Surgery. To learn more, click here.]

Pain and Your Nerves

A back injury may be very different from chronic arthritis, but these conditions are similar in one aspect: both trigger a series of exchanges between the three major parts of your nervous system. These exchanges or messages are relayed through the body by neurons, the billions of cells that make up the nervous system. The result is the sensation you know as pain.

Here’s how it works: Pain begins with the peripheral nerves. They extend from your skin, muscles and internal organs to your spinal cord. These nerves may be sensitive to touch, movement and temperature changes. When these nerves are stimulated, they send pain messages in the form of electrical impulses to your spinal cord. In the spinal cord, which is the second major part of the nervous system, chemicals called neurotransmitters are released. These activate yet another group of nerve cells, which relay the message to the brain.

In the brain, which is the third area of the nervous system, the message is received by the thalamus. From there, specific messages are sent to the parts of the brain responsible for physical, emotional and intellectual reactions. As a result, you feel the pain in your body, you react emotionally based on your past experience, and you understand the idea of pain and begin, no doubt, to think of ways to alleviate it.

Getting Fast Relief

Now that you know pain begins with the nerves, you can target them directly to get relief. As I mentioned above, your peripheral nerves are responsive to the sensations of hot and cold. If you take advantage of this, you can prevent the pain message from reaching the brain by masking it with a different message.

The key is to use topical treatments with ingredients that can distract your nervous system from the pain you are experiencing. Sometimes called “counterirritants,” these substances are effective at providing temporary relief. Some highly potent ingredients to look for are menthol, camphor, eucalyptus oil, juniper berry oil and pine oil. The active ingredients listed on a product’s label will be present in the largest quantity in the medicine. Ideally, a mix of menthol and camphor should appear on this list.

These pain-masking ingredients can penetrate the skin and trigger a response in the nerves. Menthol, for example, will result in a cooling sensation when the nerve impulses reach the brain. Other substances produce hot sensations. Capsaicin creams, in particular, are made from chile peppers and deprive nerve cells of a substance needed for sending pain messages.

I often recommend topical pain relievers like I described above to my patients. These highly effective counterirritants will not permanently alleviate pain, but they provide temporary relief that is vital to those suffering from chronic conditions. Often, people use these products when they are waiting for other medications to begin working.

There are many ways to deal with pain. Only you and your doctor can determine the best plan to suit your individual needs. If topical counterirritants become part of your treatment plan, they should provide a welcome dose of relief just when you need it most.

Sources

http://www.webmd.com/pain-management/guide/pain-management-symptoms-types

http://www.mayoclinic.com/health/pain/PN00017

http://www.webmd.com/pain-management/guide/pain-relievers

http://www.cnn.com/HEALTH/library/PN/00041.html

http://www.sciencemuseum.org.uk/on-line/brain/2.asp

[Mark Bromson, MD, is a nutritional consultant for Vitalmax Vitamins. He is presently a practicing orthopedic surgeon in South Florida. His extensive medical education includes a biology degree from Harvard College, a medical degree from the University of Pennsylvania, and an MBA from the University of Miami. Dr. Bromson is actively involved in the advancement of alternative medicine and its role in nutrition, exercise and the musculoskeletal system.  To learn more, click here.]