Natural Pain Therapy & Myofascial Release LLC.

Our latest news

As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link: g.page/r/CakUXCVCB-JxEAI/review

2. I am learning more cupping and strain counterstrain techniques. If you would like some of these new techniques incorperated into your treatment session let me know!
3. If you are wanting to get in and can't find a spot please let me know. I may be able to find a spot for you or I can add you to the waitlist.
4. As I have quite a few on my waitlist, please let me know as soon as you can if you are unable to make an appointment so someone else who wants/needs to get in can do so. I do have a cancellation policy of 24hours prior to visit. If canceled after the time frame you may be required to pay 70% of the visit rate
4. Contact Amy below for meditation/mindfulness training and Quatum Human Design™
5. We are starting back up the Fibromyalgia Resourse Group this month. We will be meeting Monday September 28th @ 6pm. If you or someone you know has fibromyalgia this is a safe space to get some great information on how to manage the symptoms. Let Shanna know if you will be able to make it. [email protected]

Do You Have Sciatica!

Do you have pain or tingling/numbness that starts on one side of your back and goes down your leg?

You may have sciatica!
Sciatica is caused by a pinched nerve in your back or hip that causes pain or numbness/tingling to shoot down your leg. If it begins in the L4, L5 region it is caused by a bulging or herniated disc or spinal stenosis.This pain often shoots past the knee and down to the ankle and is worse with sitting, coughing, or sneezing. If the pain originates in the buttock it is caused by a tight piriformis muscle which pinches the sciatic nerve. This pain is deep in the buttock or upper thigh and gets worse with sitting, stairs, or hip rotation. It is often painful to walk or to lift your leg up into a car or bed. This can be very painful and debilitating (I speak from personal experience ) Sciatica often starts when bending the wrong way or lifting something too heavy.

How does myofascial release help?
MFR Helps to release the fascia surrounding the muscles and tissues around the large sciatic nerve. When the pressure on the nerve subsides the pain, numbness, and tingling does too.

After myofascial treatment to release tight tissues maintain with....

Stretches
Cat/Cow pose
Start on your hands and knees, with wrists under shoulders and knees under hips.
-Cow: Inhale. Drop your belly toward the floor, gently lift your chest and tailbone, and look slightly forward. Keep your neck relaxed.
-Cat: Exhale. Draw your belly toward your spine, round your back toward the ceiling, tuck your chin toward your chest, and let your tailbone curl underneath you.
-Continue slowly alternating between Cow and Cat, matching the movement to your breathing.
-Repeat for about 5–10 cycles, moving comfortably rather than forcing the range of motion.
The movement should feel smooth and gentle—not painful. If your wrists are uncomfortable, you can make fists, use a folded towel under your hands, or modify the position.

Childs pose
-Start on your hands and knees.
-Bring your hips back toward your heels.
-Lower your chest toward your thighs and let your forehead rest on the mat.
-Extend your arms forward with your palms down, or place them alongside your body for a more relaxed variation.
-Let your shoulders, neck, and jaw soften.
-Breathe slowly and comfortably while holding the pose for a few minutes.
You should feel a gentle stretch, especially through the back and hips. If your hips don’t comfortably reach your heels, place a pillow or folded blanket between your hips and heels for support.
Figure 4 Pose
Lying-down Figure 4
-Lie on your back with both knees bent and your feet on the floor.
-Cross your right ankle over your left thigh, creating a “4” shape with your legs.
Keep your right foot flexed to help protect your knee.
-Lift your left leg and gently draw it toward your chest, holding behind your thigh or around your shin.
-Keep your head, shoulders, and back relaxed on the floor.
-Hold for 1-2 minutes, breathing slowly.
-Switch sides.
You should feel a stretch in the glute and outer hip of the crossed leg, not sharp pain in the knee.
Standing Pigeon Pose
-Stand upright near the bed with your feet about hip-width apart.
-Shift your weight onto your left leg and keep a slight bend in the knee.
-Lift your right leg and place your right ankle across your left thigh, creating a figure-4 shape on the bed.
-Slowly bend at your hips, resting your chest on the bed
-Hold for 1-2 minutes, breathing steadily.
-Carefully return to standing upright and switch sides.
Cobra Pose
-Lie on your stomach with your legs extended behind you and the tops of your feet resting on the floor.
-Place your hands beside your chest, with your elbows bent and tucked close to your body.
-Press gently into your hands and lift your chest and upper torso off the floor.
-Keep your hips and legs grounded and your shoulders relaxed away from your ears.
-Keep your elbows slightly bent rather than locking them.
-Look forward or slightly upward while keeping your neck comfortable.
-Hold for 1-2 seconds, breathing slowly.
-Lower your chest back to the floor with control.
You should feel a gentle stretch through your abdomen and chest and some work in your back. Avoid forcing the height of the backbend—a lower Cobra is perfectly fine.
Stretch Quads and Hamstrings
Quad Stretch
-Stand upright and hold onto a wall or sturdy surface for balance.
-Bend your right knee and bring your heel toward your buttocks.
-Grab your right ankle with your right hand.
-Keep your knees close together and gently pull your heel toward you.
-Keep your torso upright and avoid arching your lower back.
-Hold for 2-3 minutes, then switch sides.
You should feel the stretch along the front of your thigh.
Hamstring Stretch
-Sit on the floor with one leg extended straight in front of you and the other leg bent.
-Keep your back relatively straight and gently hinge forward from your hips.
-Reach toward your extended foot or shin without forcing yourself to touch your toes.
-Keep the extended knee comfortably straight.
-Hold for 2-3 minutes, then switch sides. You should feel a gentle stretch along the back of your thigh. Avoid bouncing or pushing into pain

Self Myofascial Release
This exercise uses a yoga ball to apply gentle pressure to the piriformis and surrounding glute muscles.
-Sit or lay on the floor with your knees bent and feet supported.
-Place a small, firm yoga ball underneath one side of your buttock, slightly toward the outer portion of the glute rather than directly on the center of your spine.
-Slowly shift your weight onto the ball in a figure 4 pose until you feel moderate, comfortable pressure in the glute(huts so good pain).
-Use your hands and opposite foot to control your weight and gently move your body a few inches at a time.
-Explore the surrounding glute area slowly, pausing on areas that feel tight.
-Breathe normally and relax the muscles as you apply pressure.
-Spend about 1-2 minutes on each area as tolerated, then switch sides. Remember hurts so good pain only!
The sensation should feel like pressure or a tolerable “good” soreness, not sharp, burning, or electrical pain. Avoid rolling directly over the tailbone, hip bone, or other bony areas.
Tip: A softer or larger yoga ball provides gentler pressure. Start with less body weight on the ball and gradually increase pressure as comfortable.

ALWAYS use good posture!
- Sit/stand always keeping a curve in your low back. In standing, hips in alignment over ankles as well as knees in midline. In seated position 90 degrees at ankle, knees, and hips.
-When bending to pick up items, bend at the knee, keep heavy items close to your body, and lift with your legs. Avoid twisting your back or hips!
-When sleeping in sidling keep a pillow between your knees, on your back a pillow under your knees, and on your stomach a pillow under hips (some of my clients say this is a game changer!)

Welcome Fall! Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

Our latest news

1. As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link: g.page/r/CakUXCVCB-JxEAI/review

2. I am learning more cupping and strain counterstrain techniques. If you would like some of these new techniques incorperated into your treatment session let me know!
3. If you are wanting to get in and can't find a spot please let me know. I may be able to find a spot for you or I can add you to the waitlist.
4. As I have quite a few on my waitlist, please let me know as soon as you can if you are unable to make an appointment so someone else who wants/needs to get in can do so. I do have a cancellation policy of 24hours prior to visit. If canceled after the time frame you may be required to pay 70% of the visit rate
4. Contact Amy below for meditation/mindfulness training and Quatum Human Design™

Rountines

Now that summer is over, kids are getting back to school, and things are getting back to “normal” it’s time to get back into healthy routines! Remember if you don’t take care of yourself now you will pay for it later😉

What do you do for yourself? I know that most of us are concerned about taking care of our families, making our bosses happy, hitting the productivity or deadlines, putting food on the table, and getting the chores done. But, when do you take time for yourself? I always joke with my clients that everyone should have a ME day every week or at least once a month. This is time you spend taking care of your body and mind. Go to a yoga class, schedule your MFR appointment, sit out in nature and relax, take a nap, go for a long walk. Do whatever your body and mind need for you to recover. I feel like we live in a world where we are forced to go,go,go or you are considered lazy and taking care of ourselves is an afterthought. We don’t make time to slow down and take care of ourselves. And where is that getting us? When we don’t take care of ourselves we have increased pain, decreased concentration, and are less happy. I feel like we live in a world where anxiety and depression are rampant…and mainly due to the fact that we are not taking care of ourselves. And what good are we to our families, friends, and bosses when we are in pain or in a state of anxiety and depression?

So figure out what self care routine is for you. What makes you feel good? Start small and add that into your routine. For example:

1. Schedule 10 minutes of meditation or yoga (or both😉) into your morning routine.
2. Take a walk every day or do some form of exercise each day.
3. Schedule monthly MFR appointments to keep you in tune.
4. Add in self MFR to your daily routine.
5. Eat the right foods. Foods that make you feel good! If you listen to your body you will know or you can have a food sensitivity test to find out what your body doesn’t like.
6. Drink plenty of water.
7. Don’t be afraid to just BE occasionally. After all we are human beings and not human doings😉

How to Make a New Routine Stick!

Now that you have an idea what you may want to add to your routine these are some suggetstions on how to make it a habit!

I know that most of us don’t even think about the impact that our daily habits have on our lives. Things that we do every day without even thinking about it help to keep us healthy and alive. From washing our bodies to brushing our teeth to eating our breakfast. We don’t even think about doing these things often; they just happen. That is because they are habits that we have formed that we complete every day about the same time each day and we are in a sense on auto pilot.
What is difficult though is breaking habits or starting new ones especially if you are older and are set in your ways. For instance adding in exercise and stretching to your daily habits may seem very difficult at least at first. According to BJ Fogg in his book Tiny Habits, the most important thing about making new habits or breaking old ones is looking at our motivation to complete them as well as our ability to achieve them. If we make goals and habits too hard and we don’t have the motivation to complete them they most likely will not become habits. For example if you decide you are going to work out super hard every morning at 5:30, but you hate mornings and hate exercise you probably are not going to be motivated to get up and work your heart out 😉 So a better way would be to either do you exercise at a time when you are more motivated or do a smaller amount of exercise at least to begin with. Even starting with getting out of bed and doing 10 to 15 minutes of stretching is a good start. In this example you may not be motivated to get out of bed but the task that you have at hand is simple and easy to achieve so you are more likely to do it. As you get used to that routine of getting out of bed and doing 10 to 15 minutes of stretching you can gradually add 5-10 minutes to the time until you reach your desired goal.
On the other hand if you want to break a bad habit like eating crappy food it is best to make it harder to get. So for example you are very motivated to eat all of the Oreo cookies in your cabinet when you get home from a stressful day of work. In order to stop this bad habit you need to make it harder to get those Oreo cookies. So don’t buy them or have them at home available for you to eat.
Something that I really liked about Fogg’s book was that he said you shouldn’t blame yourself. Instead of beating yourself up over messing up because you couldn’t do the crazy exercise in the morning or stop yourself from eating the Oreos you need to look at why it’s happening and the motivation and ease of the habit. The problem is the process and not you. You are just naturally doing what is the easiest for you.
One other important key factor with forming habits is you need to have prompts. So if you want to start a new habit you should do it directly after or during a task that you are already doing daily. That task is a prompt for you to start a new habit. On the other hand if you want to stop a bad habit you need to take away the prompts. He gives the example of wanting to stop scrolling on your phone right when you get up in the morning. Instead of the alarm on your phone being the prompt to pick up the phone and start looking at Facebook, put your phone outside of the room. Get an old fashioned alarm clock that does not have your phone attached to it :-) problem solved!
So I challenge you to think about one habit that you want to start and one you want to stop. Now look at the motivation and ability behind each and tweak each to make it happen or stop it. I also suggest reading the book Tiny Habits. As a bonus he puts in simple habits for different areas of your life. Like motivating and uplifting yourself by giving a fist pump and saying “yes” to yourself after accomplishments. Makes me smile every time I think of it 😂 Good Luck!!

Start those healthy routines and start taking care of yourself today! Your life depends on it!!

August! Natural Pain Therapy Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

Our latest news

1. As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link: g.page/r/CakUXCVCB-JxEAI/review

2. I am learning more cupping techniques! If you would like some cupping incorporated into your treatment session let me know.
3. If you are wanting to get in and can't find a spot please get on my waitlist via the book now button on my website. When a spot opens up you are immediately sent a text via square. You can still ask me to let you know if something opens up, but square is more effective. I would also recommend scheduling visits ahead as I am currently booking out about 6 weeks. You can always move them up if something opens up sooner.
4. As I have quite a few on my waitlist, please let me know as soon as you can if you are unable to make an appointment so someone else who wants/needs to get in can do so. I do have a cancellation policy of 24hours prior to visit. If canceled after the time frame you may be required to pay 75% of the visit rate
4. Contact Amy below for meditation/mindfulness training and Quantum Human Design™

Highlight on Hydration

Now that summer is upon us it is time to get prepared for the increased heat, humidity, and more time spent outdoors. It is extremely important for our health to stay hydrated!
A cause for pain and poor health is dehydration. The majority of us today do not drink the needed amount of my water we should. In order for our cells to stay healthy the toxins released from them need to be excreted and nutrients need to be brought to them. This happens through the extracellular matrix. This is the area between muscles,organs, cells, and throughout connective tissue (fascia)!
When we do not drink enough water the Fluid matrix which is 70% water cannot replenish causing restrictions and toxins to build resulting in pain, decreased mobility, and illness.

Some signs you may be dehydrated:
1. You are thirsty-if you wait to get a drink until you are thirsty you are already slightly dehydrated
2. You have dry skin
3. You have dark colored urine
4. You are frequently tired
5. Your mouth is dry
6. You urinate infrequently
7. You have low blood pressure
8. You have muscle cramping
9. You have constipation
10. You have headaches

Dehydration can also increase injury risk as the fluid matrix serves as a cushion or spring between cells and tissues.
Stay hydrated!! Ideally you should be drinking half of your body weight in ounces of water per day. For example if you weigh 180 pounds you should be drinking 90 ounces of water a day!

In addition to drinking plenty of water it is also important for you to have the proper electrolytes in your system. Electrolytes are sodium, potassium, magnesium, chloride, and calcium. They need to be balanced in order for our bodies to maintain healthy blood, heart rhythm, muscle function, nerve conduction, and hydration. When they are imbalanced, especially sodium, you can become dehydrated even if you are drinking enough water. If you are someone who tends to sweat a lot then you likely need electrolyte supplements more frequently. You also don’t want to drink too much water because that can dilute the electrolytes causing issues as well. In my research, I didn’t find a definitive amount of electrolytes needed each day. The best way to determine if you have an imbalance is by listening to your body. If you have some of the following symptoms you may want to assess your electrolyte levels. An MD can check this by completing a blood or urine test to check levels. However, they change frequently depending on exercise, water intake, and consumption of foods and drinks containing electrolytes.

Some electrolyte imbalance symptoms are:
1. Confusion,irritability, anxiety
2. Diarrhea and constipation
3. Fatigue
4. Headaches
5. Irregular/fast heartbeat
6. Muscle cramps/spasms/weakness
7. Nausea and vomiting
8. Tingling in limbs, fingers and toes.

In addition to consuming enough water and electrolytes it is important that you release restricted fascia. In order for the water and electrolytes you drink to reach the cells, the facial tissue cannot be restricted. When it is tight the fluid matrix is in a sense shut out and the nutrients cannot reach the cells and toxins cannot be released. This causes pain and dysfunction.

So do yourself a favor and get treated with myofascial release, continue with self myofascial release, drink plenty of water and balance your electrolytes!
You’ll be glad you did😉

Welcome Summer! Natural Pain Therapy Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

Our latest news

1. As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link: g.page/r/CakUXCVCB-JxEAI/review

2. The June Fibromyalgia Resourse Group will be meeting June 10th @ 6pm. Let Shanna know if you will be able to make it. [email protected]
3. If you are wanting to get in and can't find a spot please get on my waitlist via the book now button on my website. When a spot opens up you are immediately sent a text via square. You can still ask me to let you know if something opens up, but square is more effective. I would also recommend scheduling visits ahead as I am currently booking out about 6 weeks. You can always move them up if something opens up sooner.
4. Contact Amy below for meditation/mindfulness training and Quatum Human Design™

Travel Care for Your Body

Since June is typically a high travel month I thought I would talk about different ways to take care of your body when traveling. Here are a few tips.
1. Take your therapy balls and foam arch with you on vacation! You may need them after a long flight. Sometimes we have more time on vacation to work on our bodies so it would be a perfect time to do some self myofascial release.
2. Remember to use the arch to stretch your calves and put those balls anywhere you are tender and hold 3-5 minutes to release.
3. Stretch often when driving or flying. Sitting in one position for an extended amount of time can cause stiffness and pain, especially in your tight spots. Stand up in the plane when you are able or take frequent rest breaks when driving. Some key stretches are the figure four stretch (which you can do seated), pigeon pose, kitchen sink stretch, and psoas/quad stretch, ankle pumps and rolls.
4. Stay hydrated. Flying can increase dehydration due to dry air, low pressure, and decreased mobility. Also, when on vacation, we often spend time outside in the sun more than we are used to. It is important to stay hydrated to prevent muscle cramping and pain.
5. Wear compression socks. If you are someone prone to swelling when flying, wear compression socks. Also doing ankle pumps and ankle rolls will help with circulation as well. Get up and move as much as possible.
6. Stretch before, and after strenuous activity. Often on vacation, we exercise and move more than our normal daily lives. Make sure things are stretched out before you take off on that hike. That being said, often people report less pain on vacation because they are moving more. The more movement, the more things get lubricated and often the less pain.
7. Pack a lumbar support or neck pillow to maintain proper spine alignment when flying/driving. If you have room you may want to pack your favorite pillow
8. Use proper body mechanics when lifting/moving heavy luggage. Avoid twisting your spine and keep your suitcase/ bag close to your body when lifting or ask for help if your bag is too heavy for you to lift. Put whatever you can on wheels.
9.Try and relax. Travel can often be very stressful. Stress can increase pain in tight areas. Listen to calming music or meditation. Do some deep breathing.
10. Come in and get a myofascial release “tune up” so your body is ready for travel and increased activity.

Relax and enjoy this time off. You deserve it!!

Natural Pain Therapy- June! Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

Our latest news

1. If you are having trouble finding a spot that works for you please join my waitlist on square. Click BOOK NOW and then choose appointment length. When you get to the calendar there is a waitlist request button at the bottom. Be sure to choose specific dates or ANY when selecting dates. You can also choose specific times or ANY. I would also recommend sceduling an appointment in the future and we can always move it up if something opens up sooner. It is also recommended to schedule ahead a few visits so you can get the times you want.

2. As always I would LOVE your reviews on google. It only takes a second and helps me out a lot! Thanks in advance. Here is the link g.page/r/CakUXCVCB-JxEAI/review
3. The fibromyalgia resource group will be meeting April 8th at 6pm at the clinic. Please let Shanna know if you or someone you know will attend [email protected]
4. Remember to heal the mind with the body! Set up an appointment with Amy at Believe Beathe Be. Click on the link below

Weather Change = Pain ?

Since Nebraska is notorious for frequent fluctuations in temperature and changes in weather I thought I would fill you in on some reasons you may be experiencing more pain this time of year ( or honestly any time in Nebraska😉)

When the weather changes to cold, rainy, or windy the barometric pressure drops which causes the external pressure to decrease and expands tissues in your body especially around the joints and sinuses. This can place pressure on sensitive nerves in these areas causing increased pain especially for people who are extra sensitive (i.e. fibromyalgia or other autoimmune conditions) or have chronic pain like arthritis. In addition, the cold causes the fluids within the body to thicken and also restricts blood flow to the extremities. On the other hand, hot temperatures can also affect the body. Humidity decreases air pressure because it is less dense than dry air which will affect those who suffer from chronic pain. All extreme temperature changes in a short amount of time especially affect these people because the pressure changes are not gradual and the body is unable to adjust.
So what can you do about it...other than moving to Arizona, San Diego, or
The Pacific Northwest (the best places to live with chronic pain)?
1. Exercise- Keep the fluids flowing by keeping active.
2. Stretching- Yoga is a great way to keep everything loose. Restorative or yin yoga are best.
3. Stay Warm- On super cold days stay indoors where you can stay warm. Dress in layers if you have to go out.
4. Heat Therapy- Use heat packs or pads on painful areas to improve circulation
5. Hydrate- Drink plenty of water to keep joints lubricated. Half of your weight in ounces daily. For example if you weigh 180Lb then 90oz of water per day.
6. Eat a Diet that is Less Inflammatory- Avoid processed foods and sugars/carbs or whatever you have found that increases your inflammation. Eat more foods rich in Omega-3 fatty acids.
7. Come in for an MFR treatment so we can open up that tight/restricted fascia and get everything flowing like it should!

I also recently found that solar flares and geomagnetic storms (which seem to be on the rise lately) can affect our nervous systems. They can trigger hormonal imbalance which affects cortisol and melatonin levels. I have found that this especially affects many of my clients with autoimmune diseases. Some symptoms that arise with these flares include.
1. Heaches and Migranes
2. Nervous System Stress- buzzing or tingling in limbs, ear ringing, vertigo
3. Mood Changes- anxiety, irritability, unease
4. Chronic Illness Sensitivity- can trigger inflammatory responses
5. Cardiovascular Changes- increased heart rate and blood pressure
6. Sleep Disruption and Fatigue

How to manage these symptoms?
1. Hydration-Drink half your weight in ounces of water. (For example if you weight 180 pounds, drink 90 ounces)
2. Stress reduction- Relaxation, meditation
3. Antihistamines- Can help with pressure changes
4. Diet- Consuming foods rich in Omega -3 fatty acids and B vitamins for brain function

Welcome Spring! Natural Pain Therapy Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

Our latest news

1. As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link: g.page/r/CakUXCVCB-JxEAI/review

2. The March Fibromyalgia Resourse Group will be meeting at The Yoga Path March 14th @ 10:30am for a restorative yoga class. Space is limited so let Shanna know if you will be able to make it. [email protected]
3. I have a new and improved website! You are still able to book directly on line. Thanks to C Marie Photography for the update. Carrie did an amazing job. Go check in out. naturalpaintherapyllc.com (http://www.naturalpaintherapyllc.com)
4. If you are wanting to get in and can't find a spot please get on my waitlist via the book now button on my website. When a spot opens up you are immediately sent a text via square. You can still ask me to let you know if something opens up, but square is more effective.
5. Contact Amy below for meditation/mindfulness training and Quatum Human Design™

March is National Nutrition Month
Since March is the National Nutrition Month I thought I would touch on nutrition as it relates to fascia. Nutrition as you all know is very important. Whatever we put in our bodies ends up in our tissues including our fascia.

Fascia is composed of collagen fibers(strength), elastin (elasticity), and gelatinous ground substance (lubricant). It surrounds muscles, nerves, blood vessels, and organs. Fascia provides support, stability, and elasticity. To support each of these functions of fascia consider the following in your diet:

Collagen and Protein: Important for repair of fascia. Highly important for women in peri or menopause as collagen decreases at this time. Food that contains collagen: bone broth, chicken/fish skin, eggs, lean meats, and legumes. Supplements: You could also consider taking a collagen supplement (types I and III). Be sure it is hydrolyzed, grass fed or wild caught, and you take vitamin C as well in order to stabilize and synthesize collagen in the body.
Omega-3 Fatty Acids: Important to reduce inflammation in fascia. Some foods that contain Omega-3: salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts. Supplements: Omega-3 fish oil
Vitamin C & Antioxidants. Important for structure and protection. Foods that contain these: Berries (blueberries, raspberries), citrus fruits (lemons, oranges), leafy greens (Kale, spinach), bell peppers, and broccoli. Supplements: liposomal Vitamin C or buffered Vitamin C (calcium ascorbate) 500mg or more
Hydrating Foods. Important for flexibility. These foods include: cucumber, celery, watermelon, and herbal teas. Supplements: Hyaluronic acid
Mineral-Rich Foods. Important for Elasticity. Foods that contain minerals: pumpkin seeds, almonds, and dark chocolate. Supplements: Magnesium
Anti-Inflamatory Spices. Turmeric and ginger.
Vitamin D. Important for overall connective tissue health as it helps modulate inflammation and supports tissue remodeling. Foods that contain vitamin D: fatty fish (salmon, trout, sardines), fish liver oils, UV exposed mushrooms, egg yolks, milk, orange juice. Supplements: D3 in high doses for severe pain like plantar fasciitis
It is also important to avoid sugars and processed foods as they increase inflammation which in turn increases pain.

As always keep your fascia hydrated and mobile so the tissues can release toxins and get the nutrients they need by:
1. Drinking plenty of water. Half of your body weight in ounces/day
2. Myofascial Release. Use your yoga balls to release the tissues and/or come in for an MFR session.
3. Stretching. Stretch tight fascial areas for 3-5 minutes gently.
4. Relaxation. Find ways to relax your mind and body together. Meditations, walks, reading, exercise...
5. Heat. Heat the affected areas in order to increase blood flow for improved circulation of nutrients and toxin release.

Welcome March! Natural Pain Therapy Click here for an update from Natural Pain Therapy & Myofascial Release LLC!