Posts tagged #seattle

Achilles Tendinopathy by Dr. Ellie Somers

COMING UP WITH A PLAN THAT WORKS

Two years ago I sustained an achilles tendon injury resulting in tendon pain with activity, specifically running.

As a seasoned practitioner, the symptoms of this injury were pretty clear to me - I felt a strange pull with a sudden change of direction during an activity that I was not remotely trained to do and subsequently experienced stiffness in the morning, pain with activity and even a bit of swelling in the achilles tendon itself.

In the olden days (ala 8 years ago), if I had been working with a client with a tendon injury, I would have scraped and rubbed and stretched the shit out of that tendon, thinking that I was “increasing blood flow” and “realigning fibers.” Oi vey.

We have since learned that the above approach (ie. manual therapies) to treating tendon injuries is potentially flawed.

Part of the reason these treatments aren’t preferred nowadays, is because they don’t address the root of the (t)issue (you see what I did there?!?). That being, tendon tissue that cannot withstand the demands of your activity and thus implementing strategies that can increase your tendon’s ability to withstand the loads of your desired activity.

As someone who has experienced this injury herself, I can tell you right now, I couldn’t even touch my tendon with a light finger, let alone scrape and rub and DIG into it! Just the thought of it makes me quiver. No thank you.

There are a couple of different types of tendinopathies but I’m going to dive into that today because it’s fairly complex and the goal of treatments are essentially the same: increase your tendon’s tolerance to load.

Having a PLAN can be incredibly helpful to a tendon injury, particularly if you are active or hope to have a tendon that can withstand the stressors of the activities you seek to perform.

A tendon is where energy goes to be stored and released. Higher impact activities are simply easier to do with a healthy feeling tendon.

SO WHERE ARE WE NOW AS IT PERTAINS TO TREATING THIS ANNOYING LITTLE NIGGLE OF NIGGLES?

Well, we’ve made some progress, but admittedly still have some confusion to boot.

Full transparency here, tendinopathy can be a challenging rehab (I don’t say this to scare you, so please don’t be scared). We know that you can have lots of changes to your tendon and absolutely no pain, you can also have absolutely no changes to your tendon and a lot of pain.

Either way, this rehab is a bit like walking on a balance beam.

Too much activity, and you’ve potentially flared up your symptoms and fallen off the beam. Too little activity, on the other hand, and you aren’t loading the tissue enough to increase the ability to withstand load and haven’t made progress toward getting across the beam at all.

So when I think about plan development, what I’m considering are how do we effectively calm things down, then work to build things back up so that you can perform the way you want.

The program I have developed includes 4 simple ‘self-tests’ that you can perform on yourself to determine which level of the program you will start progressing through the plan.

Keep in mind that if you choose to continue to play the sports and activities that CAUSED your injury in the first place, you might be putting a lot of demand on that tendon and making it more difficult to fully recover.

With my achilles tendon issue, I made a very conscious decision to continue doing everything I wanted to do. That strategy might not work for you and that’s fine, but finding ways to keep yourself moving have been shown to be effective for most.

As is the case with so many musculoskeletal injuries, rest is not typically best for tendon injuries. Finding ways to stay active and continue to be moving is vital for tendon health. But again, it comes down to finding the appropriate loads for you.

In this end, this program was designed to address the achilles tendon alone and nothing more. Should you desire a more tailored and focused approach, you can schedule an appointment with me or reach out for an online consult.

THANK YOU 2018.

In a year of ups and downs, the world searched for "good" more than ever before. From the epic headlines to the everyday moments, here’s to all the good that people discovered in 2018 and here’s to all the good we will experience in 2019.

As 2018 draws to a close, we want to say thanks for being a part of our FUELhouse family. Thank you for trusting us with your body. For sharing your contagious energy when you walk through our front door. For supporting fellow FUELers in and outside of our HOUSE walls. For bringing laughter to our community. For believing in our cause, sharing our passion, and helping us spread our mission to your friends and family.

We are so very blessed and grateful to work with such an amazing group of humans who inspire us EVERY. DAMN. DAY.

Thank u 2018, next.

Much love, health, and peace for us all in the New Year!

-Molly and Your FH Crew

Molly's Meal Prep for the Week of Oct 8th

I’m getting my meal prep game on…finally.

Crock Pot Chicken, Sautéed yams and cauliflower with Spiraled Zucchini

Crock Pot Chicken, Sautéed yams and cauliflower with Spiraled Zucchini

My plan is to prepare all of my breakfasts, snacks and lunches in advance and save our Northwest Fit Meals for our dinners because we CAN’T and we WON’T quit them!

This weeks prep went fast because I bought the zucchini pre-spiraled and the cauliflower and yams diced at PCC which saved a ton of time. Rip the bag open and dump. My kind of prep.

I prepared the crock pot chicken first (doubled the recipe for leftovers), started the HB eggs, prepared the Amish Oatmeal (doubled) and sautéed the veggies very last! I left the zucchini raw and plan to heat when I consume for my lunch this week. I probably will top most lunches with hot sauce. In regards to the Amish Oatmeal I poured 1/8 cup of Unsweetened Almond milk on top with about 2 TBS of blueberries. If I find that I want more protein I might add a little SFH or Mountain Ops vanilla protein powder to the oatmeal or top with Ellenos Greek Yogurt

Sauteed Diced Yams and Cauliflower

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  • 1 tsp. garlic powder

  • 1 tsp.  onion powder

  • 1 tsp. oregano

  • 1 tsp. black pepper

  • Optional: 1 tbs. balsamic vinegar or hot sauce to dribble on top

  • extra virgin olive/coconut oil spray bottle

INSTRUCTIONS

In a gallon ziplock bag, combine brussels sprouts, garlic powder, onion powder, oregano and pepper. SHAKE to mix all ingredients evenly.

Preheat a skillet on medium heat for 30-60 seconds then spray the olive oil and toss in the veggie mix.  Optional: drizzle Balsamic vinegar or hot sauce when serving

All-Purpose Slow Cooker Shredded Chicken

A versatile, all-purpose shredded chicken that is made in the slow cooker. Perfect for making ahead and freezing until ready to use. Great for soups, stews, quesadillas and quick sandwiches.

Ingredients

  • 4 organic, boneless skinless chicken breasts

  • 1/2 cup chicken stock

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1 teaspoon seasoned salt

  • 1/2 teaspoon black pepper

  • 1/2 dried oregano teaspoon

  • Optional: Add a twist of flavor by adding 1-2 bottles of coconut aminos and 3 TBS ginger to the pot

Instructions

Place chicken in slow cooker. Sprinkle chicken breasts with all the spices. Add chicken stock. Cover and cook on low for 4-6 hours. Shred chicken with two forks. Cool completely and if you want to freeze, divide into ziplock baggies. This makes just about six cups total and I like to the shredded chicken into three portions with two cups each.

Original recipe by @mountainmamacooks #mountainmamacooks

Pre-Spiralized Zuchinni from PCC Market

  • Check out these awesome Spiralized recipes HERE

Amish Oatmeal

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10 servings

Serving size: ¾ Cup

INGREDIENTS

  • 1  cup old fashioned oats

  • 1  cup quick quaker oats

  • 2-3  tbsp light nectar agave

  • 2/3  cup unsweetened almond milk

  • 3  tbsp grass-fed butter

  • 1  cup egg whites

  • 1 egg

  • 1/2 tsp salt

  • 2 tsp vanilla extract

  • Optional: Add cinnamon or pumpkin spice

INSTRUCTIONS

  • Preheat oven to 350 degrees and grease 13x9 pan with coconut oil

  • Combine all ingredients (oats, agave, melted butter, egg whites, salt, and vanilla extract) in a large mixing bowl

  • Stir well then pour into greased pan

  • Bake for 25-30 minutes or until edges are golden brown

  • Let cool then break up into little crumbles

  • Optional: top with warm almond milk, 2 tsp almond slivers and berries (not included in nutrition facts)

  • Original recipe by @healthystepsnutrition #healthystepsnutrition

SNACKS FOR THE WEEK:

APPLE + 1-2 TBS Almond butter + 1 HB EGG

CARROTS + HUMMUS