What (not) to do for acute soft tissue injuries (Part 1 of 2)

What (not) to do for acute soft tissue injuries (Part 1 of 2)

You're walking to your front door, up your front walk: you turn towards the peculiar sound of a bird to your right and... CRUNCH!!! You roll your ankle off the side of the walk, cursing profusely. You hobble inside and all you want is to get your shoe off as your ankle begins to swell. The pain and swelling are tremendous; what should you do once that confounding shoe comes off? Pop an Advil? Grab a bag of frozen peas and an ACE bandage, post up on the couch with an ottoman, a stack of pillows, and the first season of your favorite show?

Throughout most of our lives, we were taught that the best thing to do was to stop the inflammation process and reduce the swelling with anti-inflammatory medication, rest, ice, compression, and elevation (RICE). Both non-steroidal anti-inflammatory (NSAID) medications, such as ibuprofen, and ice ultimately result in a local decrease of inflammatory biochemicals at the site of injury. (Hertel 1997, Takagi R et. al. 2011). This would be great if decreasing inflammatory biochemicals led to quicker and more robust healing of injuries, but it doesn't, and in fact it may weaken the injured tissue and make it more susceptible to injury in the future (Hertel 1997, Tortland 2007, Reynolds 2009, Jam 2014).

The inrush of pain-producing inflammatory biochemicals to the site of an injury is a necessary process in response to physical trauma that transforms into a healing process roughly 24 hours after the initial injury. If that process is inhibited by anti-inflammatory medications, ice, or prolonged immobilization, the result will most likely be muscles, tendons, or ligaments that are much structurally weaker had those treatments not been applied (Hertel 1997, Tortland 2007, Jam 2014).
Part 2 of this blog post will cover some of the methods used in Chinese Medicine to treat acute soft tissue injuries.

For further reading on NSAID use in the treatment of acute soft tissue injury see:

"The Role of Nonsteroidal Anti-Inflammatory Drugs in the Treatment of Acute Soft Tissue Inuries" by Jay Hertel, MEd, ATC, Journal of Athletic Training, 1997, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1320354/

"Sports Injuries and Nonsteroidal Anti-Inflammatory Drug (NSAID) Use"  by Paul D. Tortland, DO, SPORTS Med (CSMS Committee on the Medical Aspects of Sports), Winter 2007

"Phys Ed: Does Ibuprofen Help or Hurt During Exercise?" by Gretchen Reynolds, The New York Times, September 1, 2009, http://well.blogs.nytimes.com/2009/09/01/phys-ed-does-ibuprofen-help-or-hurt-during-exercise/?_r=0

For further reading on the use of ice in the treatment of acute soft tissue injury see:

"Paradigm Shifts: Use of Ice & NSAIDs Post Acute Soft Tissue Injuries (Part 1 of 2)" by Dr. Bahram Jam, DScPT, MPhty, BScPT, CredMDT, Advanced Physical Therapy Institute, 2014, http://physicaltherapyweb.com/paradigm-shifts-use-ice-nsaids-post-acute-soft-tissue-injuries-part-1-2/

"Influence of icing on muscle regeneration after crush injury to skeletal muscles in rats." by Tagaki R, et. al., Journal of Applied Physiology, 1985, http://www.ncbi.nlm.nih.gov/pubmed/21164157

Written by David Derdiger, EAMP, LAc, February 11th, 2015

Qigong Classes at The Pin Cushion!

What is qigong?

The term qìgōng (氣功), as it is used today, is a term popularized in China during the 1950’s to describe a wide variety of mind and body cultivation practices.

What type of qigong will be offered at The Pin Cushion?

The Taoist qigong taught at The Pin Cushion by David Derdiger is a collection of Chinese health promoting exercises that use gentle movements, self-massage, and awareness to promote a balanced state of body-mind and longevity.

How do I know if the type of qigong offered at The Pin Cushion is right for me?

The qigong taught by David serves to benefit anyone seeking mental clarity, stillness, and tension-relief, and is a tool for promoting your own state of relaxation and qi flow. Qigong is not meant to be a replacement for conventional forms of medicine; if you have serious health concerns you should always consult your primary care physician before adding qigong to your regimen.

How do I get the most out of qigong?

Qigong, like acupuncture, is a process where the benefits are best realized over time through regular practice. Ideally, coming to class twice a week and practicing 20 minutes a day yields the best results, but even coming to class once a week and practicing 5 minutes a day can lead to significant changes in awareness of one’s body, mind, and habits; the key is regular, daily practice.

Okay, sounds great! When can I start?

David teaches one-hour classes three times a week, Wednesday mornings, Thursday evenings, and Sunday afternoons. Classes are $15 each. Class sizes are limited so please sign up in advance! Go to our regular "Schedule an Appointment" page to book online using Appointment Plus.

Wednesday	Thursday	Sunday
7:15am
		3:15pm
	8:15pm

Classes start promptly at their scheduled times. Please arrive 10-15 minutes early as the doors will be locked 5 minutes before classes begin.

Two types of classes will be offered most weeks out of each month, Qigong Foundations and Chan Si Gong.

Qigong Foundations:

This class is suitable for both beginners and experienced practitioners alike. Foundations emphasizes fundamental movements, softness, nature of intent, and stillness. Bringing awareness to these principles can strengthen any mindfulness practice.

Chan Si Gong (Silk Reeling Skill):

Chan si gong uses round, soft movements to open the 18 major pivots of the body so that the qi can flow smoothly in the channels and return to the center to be stored. By moving softly and paying attention to the open spaces, finding stillness in the mind naturally becomes easier.

The second Wednesday, third Thursday, and fourth Sunday of every month will be a Foundations class. This is intentional as regular revisiting of foundational material is encouraged.