Fight the Pain, Final!

DLPA (DL-Phenylalanine), a dietary supplement sold in most health food stores, claims to aid in chronic pain management. Most commonly precribed for patients suffering from rheumatoid arthritis and fibromyalgia, I began taking DLPA in hopes of relieving some of my own aches and pains. Need to play catch up? Click here.

Over 1 month ago, I started taking two 500mg pills of DLPA daily because I suffered from muscle and joint pain in various areas of my body. Prior to my little science project, I would take numerous OTC pain relievers: Aleve, Excedrin, Ibuprofen, Aspirin, Bayer, etc. Four days into taking DLPA (and not taking the OTC pills), I became plagued with migraines. Was this my body's way of telling me that the OTC pain relievers cause more harm than good? The chronic headaches are symptoms of detoxification in the body. Hmmm, interesting... and kind of scary!
Throughout this study, my overall pain ratings lacked luster. My hopes and expectations lied more along the lines of, "OMG! My pain is gone! I'm a healed woman- a believer!!!" Instead, I found little improvement.
Lower back ache, R & L sides (2)

Upper central glute pain, L side (2 when resting, 6 when running)
Central trap/ rhomboid pain, R side (2)
Improvement? Yes! Overwhelming joy and excitement? Not so much...
Overall, I'm pleased that my pain has subsided. It's nice to be able to move my R shoulder again without having to employ other muscles to assist. I'm can't say that the improvement is 100% from DLPA, but I believe that it helped.
Here's my challenge question: Should we keep searching for the all mighty, magical pain reliever? Or instead adjust our focus to the culprit (the source of pain to begin with)?

Study complete, case closed. On to the next topic!! Stay tuned for more pain management techniques!

Fight the Pain, Part 3

And here we are again... on to week 3 of my 4 week do-it-yourself science project. Still, I must reinforce the advice that at-home drug experimentation is an an-your-own-risk activity. In no way am I endorsing or promoting such behavior. Come on, people, we're grown-ups. Let's act like it, hmm?
Need to get caught up? Click here
So I'm starting to get into this whole "pain management" study. Not so much on the "which method for pain relief is best" but more on the "why don't we focus on the 'why do I hurt" school of thought and less on the "fix it and forget it" idea. Follow? As I've gone through this little case study, studiously taking my 2 pills every morning with breakfast, taking mental note of what hurts where and how badly, I pivoted my interests more towards why Americans are so obsessed with the quick fix. At some point in our delicate, early learning years, we learn that we must take a supplement or OTC medication to fight that bothersome ache. It's only until after 4 weeks of self-medicating do we then, maybe, go see a trained professional to find out what ails us. True, drugs are cheaper than doctors and they do help some of the time. But let's define "help". Simply absolving us of pain should only be one of the several steps towards self-awareness. We need to look more towards the "why" and the root of the problem rather than a cheap, low grade band-aid.
I digress....
Yes, I still take the DLPA. Thank God the headaches are gone. When migraines hit, I unfortunately make others' lives not so much fun. Otherwise, let's inventory:

Lower back ache, R & L sides (4) 
could it be the extra yardwork that causes this to jump from 3 to 4?

Upper central glute pain, L side (1 when resting, N/A when running)
day 10 of the sneakers shoved in the closet. Yep, I'm taking 2 weeks off from the running schedule. I know!! Crazy!! Don't you fret- Oktoberfest 1/2 marathon will be at my mercy in no time!
Central trap/ rhomboid pain, R side (1) woohoo!! I bring good news!! Yessssss!

Fight the Pain

I'm not a wuss. Sometimes I just hurt. Running on hard pavement, weight lifting, yoga practicing, yard-tending, etc. etc. etc... causes aches and pains all over. "Then stop!" says my insightful mother. My vigor for life and adventure laughs in the faces of such Debby Doubters!

Knee surgeries, meniscus tears, ankle sprains, wrist hairline fracture, pulled/ knotty muscles, plantar fasciites, toe blisters, and lower back pain. Yep, that's a pretty good start to what I've dealt with in the past 10 years and chances are, your list looks like mine (or longer!) So what do YOU do about it? Ibuprofen, acetaminophen, hydrocodone, percoset, naproxen, aspirin? Or are you among the small yet growing group of individuals purging the pills for more natural forms of pain/inflammation relief? I've recently been informed of one particular nutritional supplement "prescribed" to athletes as well as average Joe's like us. Read on...

DLPA "nonessential micro nutrient" aka DL- phenylalanine

According to the website for Supplement Data, DLPA "appears to help increase and prolong the body's natural ability to kill pain because it produces and activates hormones called endorphins, which have almost "morphine-like" effect." That makes sense, right? DLPA is recommended for long term use (unlike most OTC pain-relievers) because it does not affect our body's main functioning mechanisms. In fact, it can become more effective over time. Yep, that's what several sources claimed. So instead of having to up your dose of ibuprofen in order to feel better, keep taking the same amount of DLPA and you're good to go. Want some other good news? DLPA elevates your mood due to the types of amino acids delivered to the nervous system. Amino acids, L-Tyrosine and L-Phenylalanine are involved in conversions to positive mood, libido, and stress relief. Imagine: Less pain, happier thoughts. Score.
According the the sources I found, no real drug interactions exist. However, please consult your physician before beginning any fitness or health regimen. Supplementation data gets updated by the minute, so keep him informed so that he may do the same for you.
THE BIG CHALLENGE: Here's what I'm thinking: Beginning July 1, I'm going to kick the OTC pain relievers and begin my DLPA experiment. I'll report back weekly of my findings. In order to keep you readers abreast of my current aches, I'll provide info below with a pain rating (1-10). Stay tuned!
Lower back ache, R & L sides (3)
Upper central glute pain, L side (2 when resting, 5 when running)
Central trap/ rhomboid pain, R side (3)

http://www.supplementdata.com/
http://www.thefreelibrary.com/
http://www.wholehealthmd.com/
http://www.mothersnutrition.com/

Form!

After completing my 3rd race this Spring, I feel compelled to write about an observation noted throughout each race. There is some seriously ugly runners out there! Now wait wait wait, I'm not that rude- most runners are svelt, toned, and have faces fine enough to grace websites and newspapers. We're talking running form, people. It ain't pretty.

At this point in my life, my racing experience could probably go from "novice" to "intermediate". This experience gives my opinion a bit more weight than before, right? Well let me tell ya, in all my people watching experiences, I'm not sure if I have worn a more "ouch, how can that not give you horrible foot and back pain" look on my face than I have during my most recent jaunts.

So here it is, misguided people. Pay attention to your running form! It may be the simplest fix to chronic pain, lack of speed, and an overall goofy look. You can thank me later for this free advice.
1. Inventory your body parts

Sounds silly, huh? Did you think running was all about lower body? Think again, my friend.

- Shoulders & Arms: Keep them comfy and relaxed. They move according to your stride. Let them. They aid in balance and assist your body from over-rotating. Make sure your shoulders are over your hips in order to maxmize your center of gravity. No hunching or over-arching allowed.

- Hands: No tight fists here. My strategy is to keep the tip of my thumb and my index finger touching. This way, I ensure that my circulation isn't constricted and that there is no stress held in my hands.

- Head: Just as I explained in the shoulders and hips, keep the head directly over this imaginary line in your spine.

- Feet: Where your toes are pointing is where your body will follow. Keep them straight. No pigeon toes or duck feet, it'll throw off your alignment and land you at the chiropractor or worse.

- Ankle: Work on ankle flexibility by flexing and extending the joint while stretching out. This way, the heel won't feel stress when striking the ground during a run.

- Knee: Now here's the trick. If you're running a sprint, work on running with "high knees". If you're running long distances, work on running with lower knees in order to divert motion forward.

- Hips: Believe it or not, this is where all the action's at. The hips hold the major muscle group in the lower body together. Your pelvis is what decides your stride, knee height, joint flexibility, etc. So make sure to keep your hips straight forward and level while running. No awkward thrusting forward or tucking under becuase this could cause painful tightening of the TFL (hip flexor muscles). Not good.
2. Stride
Your stride includes the length at which your feet extend from your body and the frequency of your step. By paying close attention to how your foot is striking and leaving the ground, you'll gain a better understanding of how to utilize what you have.
- Stride length: If your stride length is short, your energy is diverted to more of a bouncing action rather than a forward motion. Push forward more and you'll find it doesn't take much more energy to do so.
- Frequency: Normally, around 92 footsteps per minute is what most runners aim for. Go for a run and start counting. Adjust accordingly and you'll find a much happier balance of foot strike and stride length. You may even improve your time!
3. Loosen Up!! (geez!)

Ever watched professional marathon runners? Do they appear to be completing calculous in their heads without a calculator? No!! And neither should you! Acheiving the right amount of looseness in your form will leave you with less soreness in your muscles as well as those nasty frown lines on your forehead.

Think of your body like a spring. Springs work because they have just the right amount of tension to keep a mechanism from collapsing but just enough flexibility to get the job done. By keeping your head, shoulders, and hips in a straight line, you're maximizing the efficiency of this spring to propel you forward. (Technically, springs transform "potential" energy into "kinetic" energy. If you'd like the full meal deal on this, click here.)

So there you have it. Keep your head held high (eyes forward), feet in line, and form good and loose. But not too loose! This way I won't feel sympathy pain for your horrible form when I pass you in my next race.

Let's Talk about "It"

It starts as a little tingle. You try to ignore it, convince yourself that it's no big deal. Whether you're two minutes from the starting gun or already on your way and in "the zone", cramps, bloating, potty urges, need I say more?
Yep, I'm giving "It" a voice. Symptoms of Irritable Bowel Syndrome and Lactose Intolerance hits about 50% of runners at the most inopportune times. Active.com sheds some light on the issue, cited below:
 "If you have intestinal problems when you run you're not alone; 30- 50% of distance runners experience exercise related intestinal problems..... The vast majority (83%) of 471 marathoners who completed a survey reported they suffered GI problems occasionally or frequently during or after running: 53% experienced the urge to have a bowel movement and 38% reported diarrhea. Women were more likely than men to experience these problems."
Little did I know, the more seasoned runners have a name for it: "Runner's Trots" (Seriously people, I'm totally not joking on this one!)
Causes: I'll keep this short. There is no theory that's completely hands-down on the money. However, the research I reviewed for this article pretty much suggested the same thing. And it even makes sense!
When participating in rigorous, tiresome activity, the body diverts blood flow to your skin (cooling) and muscles involved in running. The reduced blood flow to the intestines can cause dehydration and, thus, and "irritable bowel."
Solutions:
- Warm up with a jog before your next big race. Perhaps this will "move things along" prior to the run.
- In the days leading up to the run, try to limit "sugar free" foods or foods containing aspartame, xylitol, etc. These can irritate the intestine and cause cramping.
- Reduce high fiber foods. This can be counter-inuitive to the carb loading but just think about the fiber content in the carbohydrate dense food choices.
- Consume LOTS of water, specifically 7 days prior to your run. Water works miracles, 'nuff said.
- Other food culprits that have been known to overstimulate your intestine are listed below.
Juice, coffee, fresh fruit, dried fruit, beans, lentils, dairy, high-fiber breads or cereals.
- Consult your doctor if you ever have painful cramps, diarrhea lasting more than 12 hours, or additional concerns outside of those listed above.

The nice thing about "It" is that you're not alone. There's a ton of research available online pertaining to this topic. And you don't have to just live with it, there's even prescriptions approved by the FDA that may help fix this terribly annoying problem.
"Causes and Solutions for Runners' Intestinal Concerns" Nancy Clark, MS, RD
"Runners' Digest" Kristin Bjornsen

 

Yoga for Climbers

Check out this post I stumbled across from the wonderful people at lululemon!

Living in the mountains of Banff National Park for the past couple of years, I naturally found myself attracted to explore the peaks on weekends, seeking higher elevations each time. This ended up becoming a total love of climbing in all its forms: rock climbing, mountaineering, ice climbing, and anything else involving an upward motion.
Rocking at Wasootch.
For years, climbing nearly destroyed my back and shoulders. The weight of large, heavy packs and equipment, especially when I was out mountaineering, wound my back into knots no one could undo. My massage therapist would do his best, letting out an audible and confused, ‘hmmmm’ as he worked away at my shoulder blades. Nothing seemed to work out the kinks, until yoga came along.

I didn’t start practicing yoga with hopes that it would resolve my back issues. A friend of mine invited me to go with her, and I simply jumped at the opportunity to try something new. Within weeks of starting yoga, however, I noticed that my back and shoulder pain had mostly subsided. All those downward dogs and spinal twists offered the perfect remedy to the wear and tear my climbing habits had caused.
Climg at Grassi Lakes.

I also didn’t anticipate the benefits that yoga would have for my climbing. Regular yoga classes actually improved my flexibility and core strength, which allowed me to push the limits in my climbing. This was the beginning of a beautiful relationship!
Now I am a committed member of a wonderful yoga community at lululemon athletica and in the heart of the Rocky Mountains, and it goes so far beyond finding relief from back pain. I am thankful to have found that yoga pushes my physical limits, challenges my focus, and restores my spirit like any good climb up a rocky face.

If you’re a climber, try yoga too! You won’t think anymore about how your body will pay for the awesome moves you pulled to ascend the route.
This blog post was written by Meghan, a keyleader and community guru at lululemon athletica Banff. She (obviously) enjoys climbing and yoga, and also loves to ski tour, hike, and camp in the backcountry. Meghan is also a freelance writer and loves writing about mountain culture, wellness, and the experiences of women in the wild. You can check out her website at www.meghanjoyward.com.

Avoid Overuse Injuries

Active.com brings us useful tips for running outdoors, spring training, and how to nurse those pesky aches and cramps!

4 Ways to Avoid Overuse Injuries This Spring

Spring is here and you're ready to really cover some miles. No more ice and snow and miserable winds to hold you back. Watch out though. All the beautiful weather in the world won't make up for being grounded by overuse injuries. Follow these guidelines to reduce your risk of running yourself into the ground.
Maximizing running performance requires you to improve conditioning by overloading--slightly surpassing present functioning levels--both the cardiovascular and the musculoskeletal systems.

However, excessive overload exceeds the body's ability to adapt to the increased stress and overuse injury will occur. Therefore, you must be very cautious in selecting an appropriate overload, one which will provide optimal conditioning without producing injury.

Cardiovascular Vs Mulculoskeletal ConditioningPerceived exertion (how hard the exercise session feels) is determined by the status of the cardiovascular system or how fit you are. Since the cardiovascular system improves at a faster rate than the musculoskeletal system, reliance on perceived exertion to determine your workouts can cause you to overstress the bones, joints, tendons, ligaments, and muscles. Limit your increases in both intensity and duration of your conditioning program to no more than ten percent per week. This gives the body time to adapt to the stress provided by exercise.

Hard Day, Easy Day Maximum gains in conditioning are obtained when appropriate rest is provided along with exercise, which enables the tissues to adapt and increase in functioning. Inadequate rest increases the probability of sustaining an injury. An intense workout should be followed by a light workout the next day. During the race season, a race should be considered a hard day. Depending on the intensity and duration of the race, additional easy days may be required. Always remember that your body makes gains in strength and endurance during recovery. If you don't provide time for recovery, the body can break down.

Recognize the Symptoms of Overuse Injuries Overuse injuries can be prevented if you are familiar with the progression of injury, and you modify your workout prior to the onset of injury. Overuse injuries usually progress through stages, which include:
Benevolent pain is good pain that is a normal result of overload within a conditioning program. This type of pain is present after activity, but is absent by the time of the next day's practice or is relieved by warm-up.
Semi-harmful pain indicates that you are starting to get in trouble. Semi-harmful pain is pain that is partially relieved by warm-up. It is present during activity but performance is not noticeably reduced. When semi-harmful pain is recognized, your conditioning program should be cut back and the treatment regimen described below should be followed. If the pain lasts more than one week, or is severe, get medical attention.
Harmful pain indicates that you are in trouble. With this type of pain, performance is noticeably reduced and is not relieved by rest. A period of rest and medical attention will likely be required before continuing a conditioning program.
Treatment Overuse injuries are generally treated by RICE+AR.
Rest-Determine a level of exercise, which produces only benevolent pain, and provides relative rest. This may require complete rest from the exercise program for a few days or possibly cross training with a different sport.
Ice-Apply an ice pack several times a day for about 15 minutes at a time. This is especially important during the first 24 to 48 hours after injury.
Compression-Apply an elastic wrap with comfortably firm pressure during and after ice application. Remove the wrap during sleep.
Elevation-Elevate the injured area above the level of the heart whenever possible.
Anti-inflammatory medication such as aspirin or ibuprofen can be used to assist in the reduction of the inflammation.
Re-condition with stretching and a gradual progression to strength training and gradual return to running. If improvement is not felt in three to five days, seek medical attention to get going with a specific treatment program so that you can return to running injury-free.

American Running Association, empowering adults to get America's youth moving. For more information or to join ARA, please visit www.americanrunning.org.