Plantar Fasciitis - Prevention Series

Get that spring back in your step! (No, not the one that makes you jump back into bed because your feet hurt too much to take that first step in the morning).  A few easy and pain-free movements will support your arch, without breaking the bank with expensive shoes and insoles.
The Plantar Fascia is at the bottom of your foot.  It's a thick fan shaped band that essentially helps to hold up your arch.  When it gets irritated or inflamed, it's called "plantar fasciitis", and symptoms will present as pain, tightness or cramping at the bottom of your foot, and/or pain at your heel.  Walking without arch support (like walking around barefoot, or walking around with weak feet muscles), or having a calf muscle that is too tight is what causes this aggravating ailment.  This injury can be dragged out over a long time, costing you a lot as you try to get relief from new shoes, insoles, or custom orthotics.  But attacking the issue at the root cause and taking the matter into your own hands is the best, cheapest, and surest way to take care of it.  Whether you've been suffering with plantar fasciitis already, or know that you are at risk for getting it (flat flip flops anyone?), this program is what you've been looking for.

Upper Extremity Radiculopathy - Prevention Series

Tingling, numbness, and a heavy achy pain shooting from your neck down to your fingertips. Did your arm get replaced with a telephone pole that got lit on fire?  No fun.  Extinguish your dread and call upon a new strategy that will wake up your arm and keep it your own.
Upper Extremity Radiculopathy is the medical diagnosis for tightness, tingling, and numbness in your arms.  People also often describe their symptoms as a heaviness or pressure in their arms and neck.  When there is tightness and overuse of certain muscles, the muscles will pinch the nerves that they innervate.  The nerves aren't damaged - they are just irritated and letting you know about it!  If you take the pressure off of the nerve (by loosening up the muscle that is squeezing it), the nerves will stop complaining and you'll feel back to normal.  This program teaches you to stretch all the common triggers. A good idea to work on them periodically throughout your day!

Mouse Shoulder - Prevention Series

You sit at the computer all day, using your mouse, and the back part of your shoulder and your neck is achy and just killing you by the end of the day. Don’t fall into the trap! Bring your mouse a bit closer to you, and make other simple adjustments that will get all the squeaks out of your shoulder. Grab the cheese here! "Mouse Shoulder" doesn't discriminate against only those using a mouse at a computer! If you spend a lot of time with your arm on the steering wheel or any sort of reaching motion, you could be at risk for developing the inflammation and spasm that is the root of this affliction. The trick is, stretching the muscles at the front of your shoulder, will help the issues at the Back of your shoulder. This condition will resolve completely once you know the correct muscles to stretch!

Ankle Sprain - Prevention Series

Imagine going out to your car one morning and seeing a flat tire. That’s gonna slow you down big time! You’ve gotta call in late to work, ask for a ride, buy a tire, ask for help changing it, …and there go your evening plans too! Make sure your own “tire” doesn’t go flat.  Have the quick fix tools in your arsenal to prevent an ANKLE SPRAIN and be free from crutches, doctor visits, braces that stretch out shoes, and canceled plans.  A 3-minute action plan for prevention is a huge time saver.
With the proper flexibility in your ankle and good strength, your ankle will be resilient to challenges placed on it - like a crack in the sidewalk.  Good flexibility, strength, and proprioception (a body parts' ability to recognize instantly where it is positioned) will help the ankle to react quickly and keep your ankle from twisting too far and damaging your ligaments.  Learn it all here.  Ankle sprains CAN be prevented if you are prepared.

Back Strain - Prevention Series

wards the end of your shift you had one box to set down.  “What was that tweak near my spine?”, you said with a frown.  The first second you’re relieved, “phew, just tired”.  Then the pain starts up – it feels like your back is on fire! Yup, it happened, the dreaded strain to your back.  Time off of work, pills, PT… it’s your paycheck that will lack.  Don’t be amongst the injured, start now and do it right.  Check out the videos and illustrations, and for that injury gain insight.
(sorry, not a poet! lol)
A back strain can happen from sitting slouched too long, and also from lifting something too heavy with bad technique.  We've all heard it over and over again to "lift with your legs".... But, sometimes our bodies can't get into the right position to do it right because of inherent tightness and weakness in our legs and core.  This program will teach you how to improve your flexibility and core strength so that your body can lift with the correct technique, and you'll be avoiding those debilitating back strains.

Calf Strain - Prevention Series

Once upon a time, there was this girl with really tight calves.  She’d get cramps in the night. One night of wearing high heels would make her limp for a week.  She’d always be worried that she’d tear her achilles if she played too many games of volleyball…  Spoiler Alert: happy ending!  That girl is me. My calves don’t hurt anymore. I can sprint, jump, dance. Standing and walking all day is a breeze.  This is how I saved my legs.  Easy.
Doing one simple calf stretch before activities will make all the difference in the world for avoiding calf injuries! This program gives you a few varieties of calf stretches and other exercises for strengthening your calf.  Easy things you can do while eating breakfast, standing in line at the checkout, or at your desk.  Calf strains are much easier to prevent than they are to recover from.  Start the calf stretch habit today!

Neck Strain - Prevention Series

Don’t buy another pillow – invest in something with proven results.  A pain free neck is possible with some simple movements that you incorporate into your day.  Your newly acclaimed good posture will radiate a look of confidence. You’ll be sleeping better. Breathing easier. And somehow it can magically bring out a smile on your face too.  Discover the simple secrets here.
The neck will often try to help out your shoulder muscles if it thinks they need the help, and the neck feels very personally responsible for keeping your head from flopping forward.  So, if you're straining to lift/push/pull with bad posture, or even if you're just sitting around with bad posture for an extended period of time, your neck will get hurt trying hard to help.
Help your neck out by learning the right position to hold your head in, and exercises that help facilitate good posture with less effort!

Sciatica - Prevention Series

(to the tune of Jingle Bells) Tingling, tingling, tingle down the leg. Numbness, pain and tingling- exactly what I dread – oh! Shooting pains, numbing pains, then my leg gives way. Get the help you’re wishing for, and feel better today. A program filled with stretches and stabilization exercises for your back, hips, and core - this program is an all in one stop shop for good back and hip health! Please feel free to reach out with any questions and to let me know where to email your printable "home exercise program" to.

Carpal Tunnel Syndrome - Prevention Series

“Lane closed at the tunnel ahead. Move slowly and with caution. Expect delays.”  Yup- if the tunnel at your wrist is clogged with swelling, tightness, and scar tissue you can expect to be in pain, and slowed down.  Keep your forearm muscles flexible and healthy so that they don’t pinch down on the nerves through the tunnel.  Pick up this video and these illustrations, and jump in the carpool tunnel lane right now!

Elbow/Wrist/Thumb Strain - Prevention Series

“Lane closed at the tunnel ahead. Move slowly and with caution. Expect delays.”  Yup- if the tunnel at your wrist is clogged with swelling, tightness, and scar tissue you can expect to be in pain, and slowed down.  Keep your forearm muscles flexible and healthy so that they don’t pinch down on the nerves through the tunnel.  Pick up this video and these illustrations, and jump in the carpool tunnel lane right now!

Knee Strain - Prevention Series

Is the threat of ‘bone on bone’ holding you back? Is knowing that you need your knees to last keeping you from using them outside of the necessary workload?  Stop holding back and worrying about ole’ Arthur. Take a step in the right direction to get good flexibility in your leg muscles so that the bones don’t rub together and cause arthritis and pain.  Instructional video plus illustrations will set you on the right path.  Now go ahead, take a hike!
(Disclaimer:  Health science is not an exact science. And, as with anything, individual results may vary.)

Shoulder Impingement - Prevention Series

I debated calling this the ‘chicken dance’ injury because everyone that has an impingement in their shoulder always tells me about their pain while they are flaring their elbow out like they’re in the middle of the chicken dance!  If you just tested to see if your shoulder was hurting and realized this is you- then clap your hands, hook arms with a friend, and head straight into this link to upscale your style with some new “dance moves” for your shoulder that will take your pain away.
Shoulder impingement typically occurs when the muscles in the front of your shoulder and across your chest are too tight and overused.  The tightness rotates your shoulder forward such that the structures inside (like your tendons and ligaments and bursas) get pinched and irritated – ultimately leading to swelling and possible damage or tears.   The exercises in this program will teach you to stretch the muscles in the front of your shoulder and strength the muscles across the back of your shoulders.  This will create the proper alignment so that you can maximize the power your shoulder and arm can generate, and avoid the pinching and rubbing that occurs if you don’t have that muscle balance.  Please contact me with any questions!
(Disclaimer:  Health science is not an exact science. And, as with anything, individual results may vary.)

Shoulder Strain - Prevention Series

It’s the bottom of the ninth, your arm feels like it’s about to fall off your shoulder. You know your stomach revolts against the anti-inflammatory pills. The ice pack hasn’t had a chance to refreeze since the last time you used it for some tiny bit of relief.  The coach inside your head (aka- the voice from the pile of bills on your kitchen table) says you’ve gotta get out there and do it all again tomorrow.  What are you gonna do?  Discover the 5 minute routine that keeps your arm attached, pain free, and nimble and strong day after day whether you’re Nolan Ryan or working a 9-5.

Trigger Finger - Prevention Series

Walkie-Talkie: The bad guy is getting away- he’s at North 15 on Makebelieve Avenue!  You in your head: can’t miss again, I’ve fired 799 bullets already and I’ve got one last chance to pop his quad tire. Ah ha- it’s in my sights – that’s it – steady…. “(silence)“ … ouch. Ugh.

Don’t let your finger get stuck no matter how many times you squeeze the drill, or the utensil, or the machine.  Add trigger finger prevention strategies to your arsenal and never miss that shot again!
(Disclaimer:  Health science is not an exact science. And, as with anything, individual results may vary.)