5 SURE FIRE WAYS TO PREVENT ADHESION… THE GLUE IN YOUR MUSCLES THAT CAUSES YOUR PAIN!

5 SURE FIRE WAYS TO PREVENT ADHESION… THE GLUE IN YOUR MUSCLES THAT CAUSES YOUR PAIN!


(bright music) – What are the top five ways to prevent adhesion from building or coming back? Since we specialize at Barefoot
Rehab in helping people who’ve had more than six months of pain and seen at least three
other doctors or therapists without permanent relief, often when people start feeling better, they inevitably ask the question, how do I not come back into your office? The thing about adhesion is, it is the most common
cause of chronic pain. When you overuse your muscles, your body puts down this glue, that’s what the adhesion is. It’s literally glue in your muscle that causes tightness and weakness. So, it’s going to come back. The question is, how
quickly it comes back, especially if you’ve
got joint degeneration, it’s gonna come back faster. So there are things that you
can do in order to allow it to come back a lot slower,
or if you’re younger, prevent it from coming
back in the first place. And there are five things
that you need to focus on. The first thing is you need
to maximize muscle stress and minimize joint stress. So, here’s an example. The number one most common condition in muscular skeletal pain that
people have is low back pain, usually some type of disk degeneration, a herniation, a bulge, a sequestration, I don’t even know all the lists of things that happens to disks. But it’s arguably the most common thing. So the funny thing about
fitness and your low back is you can put a ton of
stress on your leg muscles by doing single leg
work, lunges, step-ups, split squats, Bulgarian lunges, and minimal stress in
your disk by doing those. But if you choose to
do bilateral leg lifts, kind of like a squat, a
deadlift, a kettlebell swing, the stress or load on your low back goes up to moderate or to high. Number two is to let your muscles be fresh and not tight and sore
at least two days a week. The way that adhesion forms
is that when your muscles are chronically tight, the
blood vessels become restricted, the blood can’t get through,
no oxygen, free radicals, which are like pin balls bouncing around, start going all over the
place in your muscles, and your body comes and patches
up those little mini holes from those free radical pin balls with glue, that is adhesion. So the way that you recover is you let your blood flow go through. And yes, foam rolling is
helpful and massage is helpful, sure, but we get at the primary
root of how adhesion forms by letting our muscles be supple and soft, at least for a few days a week. If you’re above the age of 30 and you just wanna be conservative and you don’t have chronic pain, or if you’re above the age of 30 and you do have some
level of chronic issues, and you’ve never been diagnosed before, you’re not sure what’s going on, it’s smart to avoid end
range fitness movements or just life movements. Let’s say that any time you squat, you have a pinch in the front of your hip, and then when you go and lie down on your handy-dandy chiropractic table and you either yourself or
a doctor brings your thigh to your chest and you feel a
pinch in the front of your hip, that can be a labrum tear, that
can be some type of adhesion in your hip capsule or adductor magnus, or that can be an impingement. But if you feel that passively, it doesn’t make sense to go and do a squat where you actively feel that pinch. So you can still get some
type of fitness movement by doing your squat, but just avoiding the
last 25% of that range. De-load outside of your workout. When you do a workout, the purpose of it is to put
a stressor on your body, give yourself two or
three days to recover, and then you’re fitter than
you were before that workout. So that’s the purpose of the workout. Outside of the workout, for
the other 23 hours a day, we should be resting and
allowing your body to relax. De-stress, the diet,
and the sleep. (laughs) Oftentimes people are surprised when they come in for a
consultation at Barefoot Rehab and we see either their
list of medications, or that they’ve been trying
to lose weight for five years, or that they’re eating
doughnuts for breakfast, we’ll say, you know what? You need to hire a lifestyle coach. Don’t even bother coming in here to get your adhesion removed. You just need to change your lifestyle. We need to get our immune
system operating at 100% if we want to fully live
a long healthy life, recover from our workouts, and not have adhesion build back up. Our diet should be an
anti-inflammatory diet, mainly vegetables, fruits,
animal proteins, nuts, and seeds. When we eat inflammatory foods
like grains, dairy, sugar, alcohol, it causes our immune
system to be hypervigilant and our adhesion will
build up very quickly. If we’re always stressed out, and we’re cursing off at the traffic, and we’re giving middle fingers to people, and we can’t get out of our head, and we never unwind, guess what? We’re always in fight or flight mode. Always being in fight or flight mode is not being in rest or digest mode. The problem with that is
that we’re not gonna heal. So we need to either start
meditating, learn how to relax, chill out, do something
that’s happy or joyful, go for a walk in nature, and that will allow our
immune system to calm down. And the last part of it is sleep. Sleep is so important. It’s the time that we heal and recover. If we’re not going to bed
as close to when the sun goes down, we’re missing out
on the prime opportune times to release growth hormone and melatonin, and those are the hormones that allow us to be anabolic, grow, and heal. The later we’re going to bed, the more disturbed we are
when we’re going to bed, whether it is 12:00 p.m., 1:00, 2:00 a.m., we’re missing out on those windows when those hormones are as high as can be, and we’re not gonna heal
as well as we can be. So it might seem like small things, but when we’re talking
about wanting to live to 80 or 90 years old, and do
the things that we wanna do, the food that goes into our body, how much sleep we’re getting, and how much cumulative
stress we’re taking inside of our minds becomes a
really important thing to prevent adhesion from building up, and also to live as long as we wanna live.

One thought on “5 SURE FIRE WAYS TO PREVENT ADHESION… THE GLUE IN YOUR MUSCLES THAT CAUSES YOUR PAIN!

Leave a Reply

Your email address will not be published. Required fields are marked *