That’s the response my clients get when they come into the clinic and confess how they’ve strayed from my Proven 10 Step Program. Sometimes it’s my runner who went out and ramped up too quickly to make up for lost miles for that race coming up. Other times it’s my golfer that couldn’t resist the wonderful weather and went out to hit a few too many golf balls on their rest day. Or my crossfitter who stopped doing such heavy weights but succumbed to the temptation of doing handstand push-ups.
We’ve all been there. But do you know who is the MOST likely to be there? Those who have been. You know who you are. You have been the fastest runner, the best golfer, the crossfitter with the most weights. Guess what? You are STILL that person but just wiser and kinder. You are still valuable. You are still athletic. You are NOT 18 (and there’s a lot to be grateful for with just that).

Most of us are LIVING in the vicious cycle of inflammation which looks something like this: overuse injury-> pain-> recovery-> back to old habits-> overuse injury. Sound familiar? Okay then, are you ready? I’m going to shoot you my BEST 3 tips to break the cycle.

1. Make a plan. Working out when it works for your schedule is a recipe for injury. Make a plan of when you will work out and stick to it. Consistency is key.
2. Build in rest days. Resting is just as important as exercises. Repetitive days of repetitive exercises will give you an injury faster than you can yell “cannonball” at the next pool party.
3. Listen to your body. It is giving you ALL of the information you need. You just have to let your 40-year-old self hear over the yells of glory from your 18-year-old self.

It’s that simple but sometimes you need a little butt-kicking, er coaching, and that is where I come in (cue the plug). I have developed a Proven 10 Step Program that is sure to lose me business. It’s THAT good. You go through my program and learn the best tricks of the trade. It is a safe way to get healthy and strong to reduce recurring pain without medicine, surgeries, or imaging. Just good old-fashioned hard work. Stop putting your kids’ sports and extracurricular activities in front of yourself. Remember the oxygen mask in the plane? Well, I’m here to hand you your oxygen mask.

Call me at 502-395-3825 or email info@pranawellness.org for a free consultation.

As always, we appreciate you sharing the love via word of mouth or online reviews. Small businesses count on it.

https://www.facebook.com/PranaWellnessKY
https://g.page/r/CYJUcSLCgtzBEAI/review?kd

In good health,
Dr. Natalie Marshall

Now here’s a picture of our hard working girls at the last runner injury prevention camp as a reward for making it to the end!

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Dr. Natalie Marshall, PT, DPT

Owner and Physical Therapist

– What do you do at Prana? Whatever Megan tells me to do! I am also the owner and one of the practicing therapists. I am a physical therapist by trade so I am fortunate enough to help folks dealing with a variety of issues such as back pain or pain with running/crossfit. I help them get back to doing things that are important to them.

-As a child, what did you want to be when you grew up? An astronaut! I visited a NASA Center in Texas last year and I felt like a kid in a candy shop.

-What is your favorite holiday and why? I love Halloween & Derby. They highlight KY during some of her finest weather, it’s a good excuse to whip up a batch of burgoo, and get together with friends & family.

-What’s the best piece of advice you have ever been given? “People are just weird.” It’s true! We’re all weird in our own way. 2021 is a year to embrace the weird, promote the funky, and chase dreams!

-If you could meet any historical figure, who would you choose and why? The Obamas. They have been trailblazers in American history, breaking molds and inspiring kids who look like them to chase their dreams. They wanted change and to create a better future and they fought for their beliefs.

Hannah Wathen, OTR/L

Wellness Coach

-What do you do at Prana? I am an Occupational Therapist and I lead our wellness program called Be Well with Prana. I see clients with acute and chronic conditions and work alongside them to return to valued occupations or perhaps develop healthier habits to promote better health. I teach fitness classes, meet with clients each week for accountability, answer questions during Open Gym, and host nutritional outings each month.

-As a child, what did you want to be when you grew up? I ran through lots of aspirations including, but not limited to Equine Veterinarian, Actress, Nurse & Broadway Dancer!

-If you could pick up a new skill in an instant what would it be? Drawing. I find coloring, painting, and doodling to be very therapeutic, but it might be nice to be able to produce something pretty.

-If you could meet any historical figure, who would you choose and why? Anne Frank. I admire her strength as well as her unconditional belief in the good of all people. I would like to learn from that kind of faith and compassion.

-What’s the best piece of advice you have ever been given? Comparison is the thief of joy.

Sarah Mashburn, OTR/L

Pelvic Health Therapist

-What do you do at Prana? I am a pelvic health occupational therapist, cheerleader, advocate, guidance counselor, referral source, a friend.

-As a child, what did you want to be when you grew up? In elementary school, I wanted to be a computer scientist-mostly because I wanted a computer. From middle school on, I wanted to be an occupational therapist.

-What is your favorite holiday and why? Fall, yes I know it’s not an official holiday. It is the time of year I love the best because it brings my birthday, basketball season, cozy blankets, Halloween, Thanksgiving & Christmas. Fall is my favorite!

-If you could pick up a new skill in an instant what would it be? Read & play piano music of any genre.

-If you could live anywhere on this planet, where would you choose to live? Everywhere!

-What’s the best piece of advice you have ever been given? Do it right the first time, you won’t have to do it twice.

The post Meet the team! appeared first on Prana Wellness.

First, make sure that your training plan includes plenty of cross-training. This means that you aren’t ONLY running each week. Your weeks should include your tempo runs, hills, intervals, and long runs, but it’s incredibly important that you build muscular strength and endurance outside of the cardio of running. Strength-training includes weightlifting, Pilates, CrossFit, Barre, and HIIT classes. The good thing about these strength-based workouts is that they incorporate body movements and muscular contraction that just running cannot provide. For example, running is a forward-facing, forward-moving action. But in order to improve form, speed, and reduce risk of injury, you also need to build and develop the muscles involved in rotational movements.

Core-specific training is also imperative to keeping you out on the road/trails. A well-developed core can help a runner maintain upright posture, balance, and alignment. Focusing on ab workouts like planks, bear crawls, and hip bridges will build and strengthen those muscles and protect the bony structures like your hips and spine.

Let’s also talk about the importance of flexibility when it comes to your training program. No, I’m not talking about moving the time of your run from morning to night. I’m talking about yoga, stretching, and foam rolling. Building in days for yoga or another form of intentional stretching will help those muscles relax and recover from strength and cardio training.

Finally, and MOST importantly, put rest days in your training plan. This is non-negotiable. Overuse injuries are the MOST common for runners and if you are able to listen to your body, respect what it tells you, and plan for rest, you will be able to keep running rather than ending up back in PT (although we would LOVE to see you again!).

And that’s it! Cross training with strength, flexibility and rest is the cornerstone of any good running training plan. Make sure yours has all of them and stick to it!

Are you training for the KY History Half-Marathon, 10K, 5K or another race in the fall? If so, you are going to want to tune in for this blog post because we have all the information you need to improve your current training program and reach your coals injury-free!

First, make sure that your training plan includes plenty of cross-training. This means that you aren’t ONLY running each week. Your weeks should include your tempo runs, hills, intervals, and long runs, but it’s incredibly important that you build muscular strength and endurance outside of the cardio of running. Strength-training includes weightlifting, Pilates, CrossFit, Barre, and HIIT classes. The good thing about these strength-based workouts is that they incorporate body movements and muscular contraction that just running cannot provide. For example, running is a forward-facing, forward-moving action. But in order to improve form, speed, and reduce risk of injury, you also need to build and develop the muscles involved in rotational movements.

Core-specific training is also imperative to keeping you out on the road/trails. A well-developed core can help a runner maintain upright posture, balance, and alignment. Focusing on ab workouts like planks, bear crawls, and hip bridges will build and strengthen those muscles and protect the bony structures like your hips and spine.

Let’s also talk about the importance of flexibility when it comes to your training program. No, I’m not talking about moving the time of your run from morning to night. I’m talking about yoga, stretching, and foam rolling. Building in days for yoga or another form of intentional stretching will help those muscles relax and recover from strength and cardio training.

Finally, and MOST importantly, put rest days in your training plan. This is non-negotiable. Overuse injuries are the MOST common for runners and if you are able to listen to your body, respect what it tells you, and plan for rest, you will be able to keep running rather than ending up back in PT (although we would LOVE to see you again!).

And that’s it! Cross training with strength, flexibility and rest is the cornerstone of any good running training plan. Make sure yours has all of them and stick to it!

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Prana Wellness hosted 8 young female runners from Second Street School last week in our inaugural camp focused on training young athletes in ways to protect themselves through strength training, proper form, nutrition, and stretching.

Each day, the girl’s attended class, engaged in interactive lab activities, and participated in a workout. We also used biofeedback with video to practice running and review their form individually. These runners showed big improvements after just one day! We appreciate their coaches and parents for sharing them with us and as always, we are happy to see people in the community being committed to their health and wellness.

Check out these fun candid shots from our Camp!

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STOP doing these 3 things ..

1. Slouching
2. “Forgetting to stretch”
3. Hitting the caffeine hard

Instead, START doing these 3 things…

1. Put your computer/phone/book at eye level; Place your hips at the back of the chair, couch, etc so that you have a 90 degree angle in your hips; Wear a posture corrector to give you subtle cues during the day.
2. Dynamic warmups/Static cooldowns – Before you workout, calisthenics like butt-kicks, high knees, and hip swings warm up your muscles and get them ready for exercise. Make time to get in stretching afterwards as well.
3. Drink a glass of water as soon as you wake up!

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Whether you’re an athlete or an active older adult enjoying your retirement, injuries unfortunately are an inevitable part of life. Traditional wisdom says ice and heat can help heal injuries, but you may be asking, “Should I use ice or heat for pain?” The answer depends ondifferent factors, such as what type of pain you’re experiencing. In this blog, we will discuss ice and heat, and how these two different types of therapy affect your body as well as when to use them and how to use them.

Before we can look at when ice is the right way to treat an injury, it’s helpful to understand what
ice does to your body. The short answer is that ice can help reduce:
 Inflammation/swelling
 Blood flow/bruising
 Muscle spasms
 Pain

When the injury first occurs, it is normal for the area to become inflamed. It’s a natural part of healing and allows immune cells to better access the injured area. Though inflammation can be positive, to an extent, it can also get out of hand and cause debilitating swelling and pain! Ice degrades swelling and inflammation. However, if applied for too long, ice can also cause serious issues like frostbite. Now let’s focus on times when it’s better to use ice.

 Acute injuries: In general, ice is best for acute injuries, which are injuries that affect a specific area on the body. An example of an acute injury is an ankle sprain, which will cause your ankle to become swollen and bruised, but shouldn’t directly affect other parts of your body.
 Recent injuries: Another clue that ice is best is if the injury happened relatively recently. Swelling tends to be the most extreme when you first become injured, especially within the first 48 hours.
 Overuse injuries: Athletes sometimes use ice to treat chronic inflammation in specific areas, such as a muscle, from overuse. In these cases, you should only apply ice after and never before activity. If you have chronic conditions, don’t treat them with ice outside a doctor’s supervision.

Another way to answer the question of ice vs. heat for pain is to look at times when you definitely should not use ice, in some cases heat is a much better choice. Below are a few examples of when you should NOT apply ice to your injury.
 Before physical activity: If you are about to be active, you should not use ice. Ice will cause the muscle to contract. You could cause further injury by icing and then exercising the muscle.

 On a tight muscle: If you’re in discomfort because your muscle is tight, icing is not the answer. Icing the muscle will cause it to contract even more heat is a much better option for relaxing your muscles.
 On an open wound: You shouldn’t place ice on an open wound or on skin that is burned or blistered. If your doctor approves, take special care to keep a barrier of some kind between the ice and your healing skin.

In several ways, heat has the opposite outcome of ice. Whereas ice causes muscles to tighten and restricts blood flow, heat does the following:
 Increases blood flow
 Relaxes muscles
 Heals damaged tissue
 Soothes aches

Seeing as ice and heat are not interchangeable. When is heat the right choice for an injury? Below are some instances when heat is the best choice:
 Soreness or aches: If you would describe your pain as soreness or an achy feeling rather than a throbbing or sharp pain, heat is an excellent option to bring you some relief.
 Chronic muscle pain: If you have ongoing pain in a muscle, it’s likely because the muscle is tight and stiff. In these cases, heat may help relax the muscle.
 Overuse injuries: Overuse injuries are one instance both ice and heat have in common. However, you should use heat to treat an overuse injury before you plan to use the affected area. Then, use ice after the activity. Above are instances where heat is an effective form of treatment, but there are other times when heat therapy can do more harm than good, such as:
 After physical activity: Heat can loosen up muscles before physical activity, but it’s never a good idea right after a workout. If you just exercised, and you’re experiencing pain, you may want to ice the affected area.
 On an open wound: This one goes for both ice and heat. If you have a cut, burn or another type of open wound on the skin, don’t apply heat to it. Ask a doctor how you should proceed and cautiously follow their instructions.
 If you get overheated: If you have an elevated body temperature due to a high fever or heat stress of some kind, you should not apply heat to any part of your body. When your body is already hot, adding more heat will not help.

Healing is an evolving process and these are guidelines not meant to take the place of professional opinions.  As always, we are here for you.  Reach out today for a free consultation to discuss your specific needs.e

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It’s February, which means this month is all about the heart. And we’re not just talking about Valentine’s day, February is heart month. Although a broken heart won’t kill you, heart disease can. Heart disease is the leading cause of death for both men and women in the United States, killing about 610,000 lives every year. Unlike cupid’s arrow, heart disease is avoidable. While you can’t change some risk factors such as family history, sex or age, there are plenty of ways you can reduce your risk of heart disease. 

Don’t smoke or use tobacco, the chemicals in tobacco can damage your heart and blood vessels. Cigarette smoke reduces the oxygen in your blood, which increases your blood pressure and heart rate because your heart has to work harder to supply enough oxygen to your body and brain. However, the risk of heart disease starts to drop as little as a day after quitting. After a year without cigarettes, your risk of heart disease is cut in about half of that of a smoker.

Aim for at least 30 to 60 minutes of exercise everyday. Exercising helps control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure or cholesterol and type 2 diabetes. Even if you haven’t been active for a while, you may need to slowly work your way up to these goals, but in general, you should aim for at least:

• 150 minutes a week of moderate aerobic exercise.
• 75 minutes a week of vigorous aerobic activity.
• Two or more strength training sessions a week

Activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don’t have to exercise strenuously to achieve benefits.

Eat a heart-healthy diet, a healthy diet can help protect your heart, improve your blood pressure and cholesterol, and lower your risk of type 2 diabetes. Heart-Healthy eating includes these following foods in your diet:

• Vegetables and fruits
• Beans or other legumes
• Lean meats and fish
• Low-fat or fat-free dairy foods
• Whole grains
• Healthy fats, such as olive oil

You should also limit your intake of:

• Salt
• Sugar
• Processed carbohydrates
• Alcohol
• Saturated fat (red meat and full-fat dairy products) 
• Trans fat (fried fast food, chips and baked goods)

Get regular health screenings. Without testing for high blood pressure and cholesterol, you probably wouldn’t know you have those conditions. Regular screening can tell you what your numbers are and whether you need to take action. While you’re celebrating with loved ones this Valentine’s Day, don’t forget your heart needs some love, too. Need help getting started? Call us for a consultation with our physical therapist or wellness coach today! 502-395-3825 or info@pranawellness.org

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Many businesses, schools, and highly-productive people know that setting just any goal won’t work. What does work is setting a SMART goal, which stands for:

S: Specific

M: Measurable

A: Achievable

R: Relevant

T: Timely

Fitness habits are trendy but they come and go just like fashion. Instead of focusing on the new no carb diet or the intense boot camp workout, assess your current health and make note on which areas need improvement. Then you can begin setting goals that have a real possibility for changing your life. When you set out details for your goal such as, specific, measurable, achievable, relevant and timely, you’re breathing some life into it and helping yourself understand how to achieve it. SMART goals can help you bridge the gap between an abstract thought and actually doing something.

As an example, let’s say that your original New Year’s resolution was to lose weight. Following the framework of your original resolution, add more detail to it. “I will lose 10 pounds this year by walking one mile every day after work. This will help me look and feel healthier.” Now your goal is following the SMART outline! Specific:The exact amount of weight to lose is mentioned, as well as the method by which it will be achieved. Measurable:It’s a number that can easily be counted. Achievable:The amount of weight mentioned is a safe and healthy amount for a person to lose. Relevant:Don’t set goals that don’t matter. If you don’t want to lose weight or become healthier, try another goal. Your goal should be important to you! Timely: the timeframe is set in the goal – you have 12 months to achieve the goal. 

Of course, the SMART system for setting goals isn’t the end-all solution. There are other tips and tricks for sticking to your New Year’s resolutions.

• Hold yourself accountable. Tell other people about what you hope to achieve. When someone else knows, they can both help encourage you and also check in to be sure you’re making progress.
• Reward yourself. Celebrate the progress you make, big and small, every step of the way. You’ll stay motivated and appreciate what you can do instead of what you can’t.
• Don’t sweat it. If you aren’t making progress on your goal or just can’t seem to stick to it, don’t feel guilty. Instead, think of reasons why the goal wasn’t working (you were too tired; it was too cold outside; etc.) and come up with solutions.

Need more guidance?  Reach out to us and we can set up a free consultation with our Wellness Coach who has all of the tools to help you reach your SMART goals.

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55% of all sports injuries are in the knee, making this complex joint the most common site for injury in young athletes. Unfortunately, the numbers of knee injuries in girls have statistically risen far above those seen in male athletes. One of the top factors to increased injury being the female anatomy and structure.

Female Anatomy
Although many female athletes experience pain in their knees, the root of some of the problems may originate from the structure of their pelvis and hips. The forward tilt of the pelvis along with a more forward-facing hip joint can predispose female athletes towards the femur being positioned with more of an inward angle and internal rotation as compared to the average male. It is this increased angle of the femur as compared to the vertical placement of the tibia that can be a source of chronic knee pain. If the core, hips, and thigh muscles are not strong enough to compensate for the increased angle of the femur to the tibia, the female athlete may be at a higher risk chronic anterior knee pain. Female athletes are also at higher risk of knee injuries (ACL) than their male counterparts in jumping and cutting sports, such as basketball, soccer and softball. Medical professional also hypothesizes that the likelihood of injury for female athletes increases during their menstrual cycle, when ligaments are more relaxed. It was once thought that females sustained greater injuries because there was not the same focus on training, strengthening and conditioning as male athletes. Now that has all changed, especially at the elite level of high school, college and professional sports. Today, women sports are more accepted, encouraged and pushed than in the past. There are more occurrences of injuries not only because of the sheer increase in their numbers but also because female athletes play just as aggressively as men. Increasing the awareness among athletes, coaching staff and parents is one way to positively impact this issue. Read below for additional tips for preventing knee injuries, don’t let your daughter be a statistic!

Tips to Prevent Knee Injuries
Listed below are some tips to help prevent knee injuries in athletes:

• Performing a proper warm up prior to sports participation. Warm-up should gradually prepare the body for exercise or competition by steadily increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles thus reducing the risk of injury.
• Participate in pre-season conditioning, this will physically prepare an athlete for the physical demand their body will endure throughout practice and competition.
• Wear proper footwear. For example, your running shoes may grip the court too much when playing tennis. Athletes wearing cleats need to be sure they have the proper cleat length for sport and field condition
• Be mindful of fatigue. When performing a movement or skill, it is important for athlete to listen to their body. If a certain task feels uncomfortable to perform or just doesn’t feel quite right, they should stop and let their coaching staff know what’s going on.

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Have you ever wondered what causes your headaches? The truth is, the list of possible reasons can be incredibly long and leave you thinking, “am I dehydrated?”, “am I getting enough sleep?”, “is this from too much screen time?”, “do I need a vision exam?”, or one of many other self-check questions. Many of us who complain of chronic, on-again-off-again headaches are guilty of one of the following 3 preventable causes:

1. Poor Posture
2. Holding Tension from Stress
3. Poor Sleep Positioning

In a time of remote and telecommuting work, we are ALL guilty of poor posture, leaning over a computer or lounging in bed while we watch our Zoom call meetings. COVID-19 has also given us a fair amount of extreme stress, which most people tend to hold in their upper trapezius muscles, which are the muscles that lead from the neck along to the outside of your shoulders. This tension makes us hold a constant raised-shoulder position. Anyone else just take a deep breath, relax, and feel their shoulders drop a few inches?! Me too. Finally, the way we sleep can absolutely lead to reoccurring headaches; whether it is the amount or quality of sleep, getting good Zzzz’s is very important!

So, what can you do??

First, make an appointment for a full evaluation at Prana Wellness. We have a Physical and Occupational Therapist both trained to treat cervical spine injuries and headaches caused by the above-mentioned culprits. With stretching, manual techniques, education, and strengthening, we can help you achieve a medication-free, headache-less life! Who doesn’t want that?!

Next, start practicing stress management every day. Little things like breathing, yoga, and relaxation can do a world of good for your physical as well as mental health. It’s amazing the difference you notice with just 10 minutes of stress management a day.

Finally, change your environment. Occupational therapists are specifically trained in ergonomics. Ergonomics is just a fancy word for the study of people’s efficiency in their working environment. Who knew that the chair and desk you sit at for work could be the ones causing your annoying headaches every day? OTs have all of the adaptations to your workplace to fit and support you!

Headaches DON’T have to be something you just live with. You don’t have to run through a bottle of over-the-counter medicine to keep them at bay. There are ways to treat them, and we can help! Come see us soon so you can begin to live headache and medication free!

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