BAG LADIES: "What's In Your Gym Bag?"

My colleague, Amy Moll, & I sat down one day in our clinic staff room.  Sometimes we compare FAQ's of patients, so that we can get one another's opinions on a variety of topics.  The funny thing is, we realized, we keep getting asked the same funny question:  "What are your gym bag essentials?"

Amy & I both train hard every week.  6 days a week, that is.  We both have different goals for our training, but we share a lot of the same gym bag "essentials," and utilize some of the same products (both being acupuncturists).  Amy & I both do "CrossFit."  We both run with our pups, and row our hearts out each week.  Amy trains in "Mixed Martial Arts."   She is one fierce lady, who trains like a champ, morning, noon & night (when she's not owning/running 2 clinics).  For more info. on Amy's fighting, be sure to subscribe to her blog at:  http://fullmetalfighter.com/

I always have vertical spaces in mind for my training, whether it be on rock or ice.  I'm also a "CrossFit" coach, and certified fitness trainer, so do enjoy lifting heavy, gymnastic rings and a good sled pulling.  I love to move my body in as many diverse planes, climates & ways as possible in nature.  I thrive in constant diversity of movement, which really puts me in the category of a born Adventure Racer.  I like being tested in the elements, whether it be in wave, on rock, on trail or snow.

We've decided to team up for this month's wellness blog post, and share with you some things that we carry with us in our gym bags.  Both of us won't do without these few "must haves."

ALMINE'S GYM BAG FAVS.

• "Wet Wipes" (need I say more?):  Yeah, they pretty much get used for everything:  wiping bloody "skin flappers," from both pull-ups in "CrossFit" and climbing, to cleaning off my hands after a climb, so I can actually eat with them.  :-)
• Beef Protein Powder:  Easily assimilable, hypo-allergenic, BV (biological value) of an incredible 90%, and high in the amino acid alanine, the basis for much of the body's protein structure.  Alanine is needed for the metabolism of glucose, allowing the body to generate more fuel for an intense workout.
• "Quali-Patches" (both cold & warm):  "Quali-Patches" are topical adhesive patches you can put on over an area of pain.  Should I have an acute injury I would use the "cold" (instead of ice).  A chronic "tweak," I would use the "warm."  These patches are wonderful, because you can still be active while wearing them.  They have Chinese martial arts Rx.'s contained within them for a topical anti-inflammatory action.
• Sports Tape:  For climbing, pull-ups, you name it.  
• Sunglasses:  You never know when you'll need them.  I tend to buy "cheapies," as this is something I typically lose.  Sometimes, if I find cheap ones, I'll buy 4 or 5, & have them in different places, so I always have them available (in my car glove compartment, climbing bag, gym bag, "Camelbak" etc.)
• "POCKETFUEL NATURALS":  This is now my on-the-go fuel of choice.  Its high calorie...full of delicious blood-sugar stabilizing fats, such as nut butter & coconut oil.  :-)  I love the convenient (((squeezable))) containers, and they come in a variety of flavors (my favs. are "Chocolate Espresso" & "Chocolate Smackaroon").  Check them out, & inquire where they're sold in your area.  In Bend, they're sold at the following shops:  "Mountain Supply," "Pine Mtn. Sports," & "FootZone."  They're a local OR. company, & source organic ingredients.  www.pocketfuelnaturals.com
• "Garmin":  Every once in awhile I'll get "Type A" with my runs or road rides.  Sometimes I'll record them, sometimes I won't.  Sometimes I'll time them, sometimes I won't.  I do like having the option, however, so always carry my "Garmin" watch with me.
• Long Socks:  My legs can tell some good stories.  They've taken me to beautiful places around the world, and move my body daily.  However, they often take a beating, with crack-climbing, surfing (just got some nice new scars from eating it on a "wipe-out" in Maui on a coral reef.  OUCH!), mtn. biking, trail-running, you name it.  However, the scars I "wear" the most are from rope-climbing in "CrossFit"...sans long socks.  *Double* OUCH!  That's called "rope burn Central," people.  Carry long socks.  You never know when you're going to be rope climbing at your box, and your legs will thank you.  :-)
• Shaker Bottle:  For a pre &/or post workout protein shake while driving home.  Scoop that beef protein in there, mix with water, and drink up.  Your muscles will soak it up like a sponge.  :-)
• Moxa Stick:    See previous blog post:  http://alminewellness.blogspot.com/2012/01/acute-injuries-most-effective.html
• Arnica Montana (homeopathic):  See previous blog post:  http://alminewellness.blogspot.com/2012/01/acute-injuries-most-effective.html
• Liver Caps:   See previous blog post:  http://alminewellness.blogspot.com/2010/12/my-recovery-kit.html
• Reflective Vest & Headlamp:  Often I enjoy a quiet night run along a favorite trail, or even the road.  I'm a "safety girl," and this means wearing reflective clothing, and a vest with a headlamp.  Several times, I've gone out trail-running, only to get caught out in the woods without a headlamp.  No fun.  Leave the house prepared for anything.
• "Traumanex":  A Chinese martial arts Rx. for soft tissue injuries.  We sell this at our clinic.  A must have for any athlete.
• "Hotties":   Hand, feet, body & toe warmers.  You can get these at "CostCo" by the box.  When you're standing there, belaying someone "projecting" a route in the cold, are doing winter sports, etc. these are great.  I'm starting to use them already on my trail-runs, soon for ice climbing & for snowshoe-running.
• A Tube of *RED* Lipstick:   My "war paint."  If I have to explain this, then there's a problem.  :-)

~ Almine's Gym Bag Essentials ~

AMY'S GYM BAG FAVS.

When my colleague Almine Barton suggested we collaborate on a blog about what’s in our gym bags, I was stoked. I haven't done show & tell since kindergarten. Back then my gym bag was full of Care Bears. Now, it's full of boxing gloves, MMA gloves, hand wraps, mouth guard, shin pads, head protection, wrestling shoes, New Balance Minimus weight lifting shoes, flip flops for quick trips from the mat to the water fountain, and Ugs for a comfy and warm ride home after I'm all gross and sweaty. But there are a few other items that may be of more interest to you, dear reader.

The Trifecta

Amy’s Ultimate Shake Mix: Beef Protein + Coco Hydro + Green’s First. This concoction tastes great, doesn’t need a blender, and provides amazing nutrition. Let me break it down for you.

     Beef Protein (Olympian Labs): 23 grams of protein in 1 scoop

     Coco Hydro (coconut powder from Big Tree Farms): “the equivalent of 25 young green coconuts in the palm of your hand” supplying potassium, magnesium, nitrogen, zinc, calcium. Great for staying hydrated and avoiding muscle cramps.

     Greens First (available at our clinic, Healing Response Acupuncture): The alkalizing power of 49 different super foods and antioxidant equivalent of 15 servings of fruits and veggies in 1 scoop. And it makes every shake I make taste minty-fabulicious.

Zing Bars or Justin’s Almond Butter packets: For quick re-fueling post-workout, these are my favorites, and gluten-free. Mr. Justin must be making a killing. Why didn’t I think of mixing almond butter with chocolate and selling it in individual serving-size packets? Check 'em out: Zing Bars, Justin's.

Shen Tong Shu Yu Tang: This is my Chinese herbal medicine replacement for ibuprofen. According to Chinese medicine, trauma blocks the flow of Qi and Blood in the body, thereby causing pain. This formula strongly moves Qi and Blood. When I’m hurting, I notice a decrease in pain within 20 minutes of taking this formula. And it doesn’t destroy my stomach or liver like OTC pain meds do.

Super Glue: works great for deep cuts, in fact, it’s what they use in the E.R.  So next time you see a charge for $300 on your medical bill for 2-octyl cyanoacrylate, just offer to buy them a $2 tube of Super Glue instead, it’s the same thing. A quick disclaimer: if you are sealing an open wound with Super Glue, make sure it’s clean first.

Nail Clippers: You will never find me with long beautiful nails. My jiu jitsu training partners would hate me, and also be buying stock in Super Glue. Enough said.

Kinesiotape (and scissors!): I was first introduced to Kinesiotape in 2006 when I was training for a trail marathon and dealing with achilles tendon inflammation. I noticed an immediate decrease in achilles pain after getting taped and was hooked. I use it personally for low back pain, shoulder pain, and neck pain, thanks to years of abusing my body and always testing my limits snowboarding, wakeboarding and mountain biking. I’ve gotten smarter now, and stick to more mellow activities such as boxing, wrestling, and jiu jitsu...

Note: The tape will not stick to sweaty skin, so you have to apply it at least 60 minutes before working out, or on dry skin post workout      and shower. Anyone interested in trying out kinesiotape can e-mail me at amy@healingresponse.net.

LaCross Balls: Laying on top of a lacross ball is self-healing-torture at it’s best. I roll out knots in my upper and lower back, work on range of motion in my shoulders, and realign my sacrum and pelvis with these bad boys. Free physical therapy.

Stretchy Bands: I use stretchy bands for rotator cuff strengthening exercises. Since I’m supposed to do them daily, I carry my bands around like a safety blanket.

Yoga Strap: I use a yoga strap to help compress my first rib and lengthen the connective tissues in my neck. It also comes in handy for working on posture for my overhead squats.

Tiger Balm: Muscle relief after a good workout.

Business cards: I get asked all the time during training!

I'm sure many of you have equally interesting items in your gym bag. We'd love to hear about them!

You Can Make An Appointment With Either Almine or Amy at "Healing Response Acupuncture & Integrative Medicine"

www.healingresponse.net

Why The "3 Wise Men" Had It Right: Frankincense & Myrrh, Anti-Inflammatory Wonders

"Who is this coming up from the desert like a column of smoke, perfumed with myrrh and incense made from all the spices of the merchant?" ~ Song of Solomon, 3:6


Frankincense and myrrh. The words conjure up stories of the Bible, images of the "3 Wise Men," and visions of the Middle East. The two resins are almost always named together. As if they're inseparable.

Are they given importance due to their references in holy texts, or are they actually medicinal? It turns out, various cultures have employed the uses of these two substances for the myriad medicinal properties they offer. From Egypt to China...India to Tibet...the Middle East to Indonesia. These two powerful mendicants offer some of the most potent blood-vitalizing, anti-inflammatory compounds the world has known.

Why were they deemed important enough to be given to the baby Jesus? Why do we see them referenced so many times in various texts? Its because their value as medicine is unparalleled.

Lets explore some of the known, scientific benefits, and look more closely at what they offer. In Ayurvedic medicine they are considered to be the following: immune-enhancing; antibiotic, antifungal, antiviral, and antiseptic; and wound-healing, with pronounced anti-inflammatory effects on the musculo-skeletal system.

Frankincense & Myrrh

Sound like substances that can benefit many people from all walks of life? From the athlete to the immuno-compromised, frankincense and myrrh, can offer hope for aching muscles, enhanced immunity, to the rheumatic and arthritic.

In addition, the two in combination, are seen time and time again in Shaolin Kung Fu sparring injury liniments, salves, poultices and internal formulas in Chinese medicine. These centuries old formulas are of great benefit to the modern athlete. They have the same properties of "moving Qi & blood" (READ: highly anti-inflammatory) as modern day pharmaceuticals, without the toxic and harsh side-effects. If you're an athlete in training, you know that anti-inflammatories are a must. They allow the body to recover faster, ease aches and pains, speed recovery and prevent DOMS (Delayed Onset Muscle Soreness). However, the modern medical establishment has yet to produce anti-inflammatories, without lecherous side-effects. These side-effects can derail an athlete, and prevent him/her from performing at one's best. From G.I. distress to headaches to muscle weakness, western pharmaceuticals and drugs have yet to rival frankincense and myrrh's potent anti-inflammatory nature, without toxicity or upset to the system.

Frankincense in the Dhofar region of Oman

Myrrh Tree In Somalia

Dr. Keith Stevens, DAOM, L.Ac., and myself sat down recently and decided to co-blog about these two "wonder resins." Why? We want to expose the myth that these are substances of the past. We both use them in our sports acupuncture orthopedic practices, and hope to encourage you to consider them as vital parts of your immune-boosting and high performance "medicine cabinet."

Dr. Stevens and I are both athletes. We're avid climbers, mountain bikers, runners, hikers (not to mention Keith being a certified skydive instructor and an alpinist of 35 years). We both utilize ancient martial arts formulas not only in our practices in Bend, OR. and Salt Lake City, UT. (two "hot spots" for world-renowned athletes), but on ourselves as well.

Dr. Stevens and I both enjoy utilizing frankincense and myrrh in different ways. We both share a love of herbal formulas, external liniments and internal herbal concoctions, but I have a love of therapeutic-grade essential oils as well. I utilize essential oils a great deal in my practice. I like to do what I call "Aroma-Puncture." This is where I may dip a one-time use, sterilized acupuncture needle in an oil, & then perform acupuncture with the essential oil saturated needle. This has a powerful effect of delivering the benefits of frankincense and myrrh into an inflamed muscle, quickly. Relief is felt almost immediately by my athlete patients.

In addition, I'm a fan of steam inhalations. The olfactory (smell) sense is the most primal of all the senses, traveling to the limbic (primal) part of the brain at the speed of thought. Ever smell something and have it invoke a memory connected with it? That is how primordial a smell can be. This can be used to our advantage, in the realm of healing. Utilizing frankincense and myrrh via steam is a safe, speedy way to imbibe their therapeutic properties into the lungs (immune system) within seconds. Here's how to perform a steam inhalation:

What You Need:

• Filtered water
  
  

  Steam inhalations are helpful for headaches, sinus congestion, cold & flu symptoms
• Tea kettle or pot
• Glass or Ceramic bowl- medium to large
• Essential oils (see chart below to help you chose)
• A bath towel

Optional:

• Tissues
• Washcloth

Directions:

1. Boil filtered or spring water in a tea kettle until it steams.
2. Turn off the heat and remove the kettle using a potholder.
3. Take care to slowly pour the steaming water into a large glass or ceramic bowl. Add a few drops of essential oil to the water.
4. Place the towel over the top of your head so that it drapes over the sides of your head.
5. Close your eyes, lean over the bowl allowing the sides of the towel to create a tent over the sides of the bowl.
6. Inhale and exhale through your nose.

You will notice the scent fades in about 3-5 minutes. You can perform this treatment over again if you like.

Add essential oils to your steam for added benefits

Optional:
As mucus loosens from steaming, clear your sinuses by gently blowing your nose into the tissues and discard them. As the water begins to cool down from hot to warm, place your washcloth in the water, ring it out and place it on your chest or the back of your neck. The warm compress will help release chest tightness and congestion, relaxes and loosens your neck muscles


HERE ARE A FEW THOUGHTS FROM DR. KEITH STEVENS ON FRANKINCENSE & MYRRH:

Frankincense and Myrrh, also known as "Ru Xiang" and "MoYao" in Chinese medicine are classified as herbs that invigorate blood.Frankincense or Boswellia (botanical name), is acrid, bitter and warm.Myrrh is bitter and neutral. These two herbs promote blood circulation and alleviate pain through application of these qualities. Acrid materials disperse and stimulate body functions. Bitter materials reduce inflammation, cleanse the blood, are antibacterial and decrease pain. Both of these herbs help eliminate the spasms, rigidity, swelling and throbbing associated with acute injury. Their mechanism of action is relaxing tendons and sinews and relieving swelling. Frankincense also helps promote tissue repair for slow healing wounds, cuts and lacerations. This process is known as fibrosis or tissue formation. For these kinds of issues Frankincense can be applied topically. You may be familiar with Frankincense from reference to one of its active ingredients known as Boswellic acid.

These two herbs are found in acute injury formula prescriptions because acute injury always has three components: heat, pain and swelling. Tissue damage from acute injury involves the following inflammatory chemical mediators: histamine, prostaglandins andkinins. These inflammatory compounds affect the endothelial cells of the surrounding tissues. This process creates stiffness, limited range of motion,compromised blood circulation and bruising in its initial stage. These two herbs are used to enhance the body’s ability to recover by promoting blood circulation. The promotion of blood circulation allows blood to carry inflammatory compounds out of the injured region and bring fresh nutrients to the injury site. This process allows the body to recover and heal more quickly from the application of these herbal compounds. Of course diet and water are also major factors as fresh nutrients in this healing process. Water is the compound that allows this entire process to occur.

The elegance of herbal medicine lies in understanding how to combine their elements. I am happy to share this understanding with you. 

Best Wishes For Good Health,
Dr. Keith Stevens, DAOM LAC
http://www.facebook.com/StevensAcupuncture
http://www.stevensacuclinic.com/

Frankincense & Myrrh:  two ingredients of the martial arts injury liniment called "Dit Da Jow"

An Additional Informative Video On The Therapeutic/Medicinal Properties of Frankincense & Myrrh, by David Crow, L.Ac., founder of "Floracopiea"
http://www.floracopeia.com/

Acute Injuries: The Most Effective Treatments To Get You Back Training ASAP

"Let Like Be Cured With Like." ~"Law Of Similars"


The biggest dilemma of living in an outdoor recreation mecca, such as Bend, OR. is what activity to do on any given day. Bend is known as the "birthplace" of modern American sport climbing. "Smith Rock State Park" is the incubator that allowed a new era of climbing to emerge in the early 80's. In addition, Bend is rated in the top 5 for its trail systems in the U.S. Mountain biking and trail running are a favorite pastime of the town's inhabitants.

In the winter months, options abound here. Over coffee, a "Bend-ite" may have a "U.S. Forest Service" trail map on the table, the "Mt. Bachelor" weather hotline on hold, & be looking at the "Smith Rock" web cam all at the same time.

As the excited outdoor lover puts on his/her clothes (with many layers, of course!), you may notice in the driveway a car already packed to the gills: mountain bike on the back, kayak & snowboard on top, dog, climbing gear and trail-running shoes already loaded up inside.

The nationally acclaimed TV show "Portlandia" claims that "Portland, OR. is the place where young people go to retire." I would venture to say that Bend is the place where everyone goes to retire. Its that good. :)

With all of the myriad possibilities for play surrounding the "Bend-ite," a few bumps and bruises are inevitable. My dear friend, and climbing pal, head of the local "Search & Rescue" rock climbing dept., Randy Columbell, says it best: "If You're Not Flying, You're Not Trying." This is in reference to taking a few falls, while pushing your limits with climbing. Falling is part of climbing. It WILL happen. No two ways about it. Same goes for mountain biking, snow sports, kayaking, etc. Its all part of the process of improving at any given sport.

With that being said, there are things you can do to help mitigate the pain of an acute injury, and get you back out playing again ASAP.

I admit it. I'm not a very good patient. A bit hypocritical, I realize, considering I treat patients, day in and day out. Put me on the couch for more than 24 hrs., and its not pretty. I crave the outdoors, like a fish to water, and if I don't get my "outdoor fix," I do go a 'lil bonkers. This is why I'm vested in figuring out the best (and quickest) possible way (with the least side effects) to heal an injury. I'm just like you. I don't like being injured, and thank God (knock on wood) it doesn't happen to me often.

Our culture, and western medicine, is obsessed with ice for acute injury recovery. The latest in sports medicine news says that this obsession has little science behind it. See the following "NY Times" article:

http://well.blogs.nytimes.com/2012/01/04/why-ice-may-be-bad-for-sore-muscles/

The content in the NYT article echoes what ancient medicine has stated all along. Ice is not necessarily the answer. What does ice do? Ice numbs the pain. This is a fact. Can that be helpful in some situations? Certainly, to ease the injured for a short period of time. However, it is not the "cure all" for acute injuries that its been made out to be. This goes for both joints and muscles. Nor is it very helpful for anything other than the initial 15 mins. of pain, according to Chinese medicine.

If ice isn't the answer for acute pain, then what is? It may surprise you. "The Law of Similars" gives us the answer: "Treat Like With Like." This is the basis for homeopathic medicine (where vaccinations originally came from: give the disease to prevent/treat the disease). In addition, the origins of Ayurvedic and Chinese medicine echo the same wisdom. Spagyrical homeopathy is a forte of Ayurvedic medicine, and originally came out of Egypt. It traveled east, eventually reaching India, where it became honed to an art. "The Law of Similars" can also be seen in the most ancient of martial arts sparring formulas.

Chinese medicine could really be considered the world's first system of sports medicine. Crafted for centuries, by monk-warriors of the Shaolin sect, who focused on acupuncture protocols and herbal remedies for weapon injuries to sparring wounds. Their formulas for broken bones, tendon sprain/strains, and all manners of muscle injuries are unparalleled. We think this is "new age" medicine? Quite to the contrary. Its thousands of years old. In comparison, western medicine has been around for the blink of an eye.

In no way, shape or form, am I saying western medicine isn't a vital, necessary part of medical treatment. In the way of emergency situations, its a gift. Would I go to the ER if I had a broken bone? Absolutely. Would I add in other protocols that have been shown to speed recovery by up to 65% (such as acupuncture and moxabustion). There's no question about it. If you have need, by all means go to the ER. But there are things you can do to get yourself back to playing, competing and training that compliment what western medicine does, more speedily.

If you're not in need of an ER, then there are things you can do at home that will greatly aid recovery. People have asked me how I've recovered from climbing and mtn. biking injuries so quickly. I will share with you "tricks of the trade" that you can implement in your recovery of acute injuries. Let's explore these...

ACUPUNCTURE: It goes without saying that acupuncture has substantial research behind it. We know it works. "The mechanism of action is unknown," however, which is just really an academic way of saying we have no idea how it works yet. We just know that it does. Look up acupuncture research on "PubMed" or the "National Institute of Health" websites and you'll find exhaustive research to back it.

To receive acupuncture 1-3x per week after an acute injury is ideal. It will not only reduce inflammation quickly, but it will strengthen and heal surrounding nerve tissue and fascia. Add electro-stim. to the needles and you will see remarkable healing. Find a licensed acupuncturist in your area, who specializes in sports injuries. They will augment your recovery process, and you'll be back to training in no time.




Performing electro.-stim. acupuncture on my swollen ankle, post first lead fall (I flipped upside down, then "cheese grated" all the way down an arete!). This acupuncture treatment was performed 4 hrs. after the fall (notice how swollen the ankle is). The next day I ran the 10k "Xterra Trail Race" with ZERO pain. :)

HERBAL MEDICINE RX.: 75% of the world uses herbal medicine to treat ailments. This is a big number. Ancient peoples observed what animals ate, chewed on, etc. after being wounded in the wild. They then, adapted these plants, into medicine tinctures, powders, poultices and the like for human use. Some societies even honed this practice to a science, such as the forefathers of medicine in Tibet, Egypt, Greece, China and India. In addition, indigenous peoples the world over came up with their own ways of applying plant medicine. There are many Rx.'s for acute injuries. I have somewhat of an obsession with Shaolin remedies. I have a passion for ancient medical texts, and find the Shaolin sect of monks to be unparalleled in their wisdom of treating acute pain and injuries. Please see your local acupuncturist, or naturopathic physician, for an injury herbal Rx. My athlete patients are amazed at how fast their injuries heal. Their referrals and testimonies are what has built my practice.




Chinese herbs being made into tinctures :)




Chinese herbal Rx.'s


MOXABUSTION: If I was on a desert island, and could have one thing in my "First Aid" kit for all manners of acute injuries, it would be moxabustion. Moxabustion is my "ice," and is absolutely dynamite for reducing inflammation quickly. Here is where the "Law of Similars" can be seen in Chinese medicine. We treat heat (inflammation) with heat (moxabustion). In a way, you can almost think of the heat from the moxabustion "canceling" out the heat of the inflammation. Its the best way I can explain its effects, and why it works so quickly. Known as "plant aspirin," its an athlete's best friend. I carry it in my climbing bag. I carry it in my gym bag. I've had the opportunity to perform moxa on patients in emergency situations, and its amazing. You will watch the inflammation reduce in front of your eyes. There are many ways to apply moxa. You should obtain it from your local acupuncturist or naturopathic physician. Look up the research on moxabustion. The statistics are exciting. Its said to be the "Queen herb of moving Qi & Blood." Whenever you hear the term "blood mover" in Chinese medicine, think "inflammation reducer." Moxabustion is my "secret weapon."




Moxabustion being applied via a moxa stick. "Like Treats Like" (heat treats heat/inflammation)




Moxabustion being applied via "Warm Needle Technique" (amazing for acute injuries!)




Moxa cones, being placed over area of injury, for quick reduction of inflammation


POULTICES/COMPRESSES: Herbs have been placed topically over areas of pain and inflammation for centuries. The method still works to this day. There are many ways of doing this. When I was camping once, I found an herb in the wild, that I knew could help a large cut I had. The cut kept bleeding like a war wound. The cut itself wasn't that large, but it wouldn't stop bleeding. I had some gauze in my emergency "First Aid" kit in my backpack. I smashed the plant, until the vital juices began oozing out of the leaves, stem and bark. I then proceeded to place the plant matter in between two pieces of gauze. I had surgical tape in my "First Aid" kit also. I taped this poultice (the plant matter smashed in between the two pieces of gauze) onto my leg. The bleeding stopped within five minutes. :)




Mountain Biking at "Phil's Trail," Bend, OR.




This girl loves her bike, dirt and trails! A few bruises and bumps are to be expected... :)


LINIMENTS: Liniments are liquid extracts of herbs that move Qi & Blood swiftly and effectively. Again, created by the Shaolin monks over centuries, there are as many liniment formulas as there are injuries. There are liniments for bruising, arthritis, sprains, strains, tears and breaks. Consult with your local acupuncturist as to what liniment is appropriate for your injury. Like the moxa, these have a home in both my climbing and gym bags. :)











HOMEOPATHY: Homeopathy is not only a science, but an art. There are few more gifted homeopaths in the Pacific N.W. than Dr. Mitchell Bebel Stargrove, N.D., L.Ac. He is located in Portland, OR. I've always felt so grateful to have been his T.A. for several years. He's as knowledgeable about the history of homeopathy as he is its application. There are simple home remedies that you can apply, in the way of homeopathy, for an acute, non-emergency injury. Arnica is the most well-respected and well known for bruising and trauma to tissues. You may find it in health foods stores in a variety of applications from creams, to lotions to homeopathic "pellets." My advice, when there is acute bruising and trauma to tissues is to do both topical and internal applications. Another swift-acting homeopathic remedy is "Traumeel." Some naturopaths offer "Traumeel" injections to areas of acute swelling and inflammation. It works like a charm. Arnica and "Traumeel" are both good things to have in your backpack, gym bag, etc.




There are many applications of "Traumeel."




Arnica montana, also commonly known as "leopard's bane, wolf's bane, mountain tobacco and mountain arnica."


St. John's Wort, Hypericum Perforatum, is known in western herbalism as a treatment for depression. In homeopathy it is known for acute injuries, particularly those "injuries to nerves, especially of fingers, toes and nails. Crushed fingers, especially tips. Excessive painfulness is a guiding symptom to its use. Prevents lockjaw. Punctured wounds. Relieves pain after operations." See a licensed naturopathic physician for homeopathy care and dosage.






For those that love to "play hard," like me there are many side-effect free options to support your recovery. Whatever your given sport is, its not a bad idea to implement some of the above recovery suggestions. Its also a good idea to have a natural "First Aid" kit, with some of the above liniments, homeopathics, creams, etc. inside.

The joy of sport is to find your "edge," while taking care of yourself and being smart about it. After all, they say that "Life Begins At The Edge Of Your Comfort Zone." I think this is so true, but it doesn't hurt to have safety equipment on and some remedies in your "toolbox" along the way. After all, the better you take care of yourself the more time you'll have to play... :)




My first 10a trad. lead attempt on the route, "Black Angel," at "Meadow Camp," Bend, OR., 2011



"Exchanging blows generously, which is not uncommon in some other martial arts, is unthinkable in Shaolin philosophy, because a Shaolin disciple always assumes that an opponent is competent and able to inflict damage with just one blow." ~WONG KIEW KIT, "Art of Shaolin Kung Fu"