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Facts and Fakes of cryotherapy:
At the end of winter in Sydney, the water temperature has dropped to 14 degrees (sorry fellow Dutchies, that sounds like heaven to you), it seems a good time to discuss Cryotherapy. Cryo just means cold, hence taking an ice bath or in physiotherapy applying ice on joints or muscle tissue.
Ice cold believers and high performing athletes believe cryotherapy can speed up recovery, reduce injuries, muscle soreness and pain. There probably isn’t enough high quality evidence to support this in clinical practice.
Fact: The first thing that I found was that there was very little controlled research done on cryotherapy, certainly less than I would have thought considering how much money there is in professional sports. And the research that is out there compares warn to cold, assuming that cold therapy is beneficial.
Fact: Cryotherapy may assist in reducing pain. You only need to apply for 1-3 minutes no more or till the pain level decreases earlier." In fact: use ice and when you’re numb, you’re done. Slide the ice slow but steady over the painful area. It’s important to keep moving if you use an ice cube. Areas with thick tissue, like the top of the thigh, will take longer to get numb. Thin areas, like the side of the knee, will usually go numb quickly.
Fake: Why the first aid rule icing for 20 minutes against pain and swelling exists? Don’t get me started!!! while short icing might reduce pain, there is very little evidence to support using cryotherapy to reduce swelling and promote healing!
Fake: The current evidence is insufficient to support the use of (whole-body) cryotherapy for preventing and treating muscle soreness after exercise. University of Portsmouth's department of sport and exercise science in the U.K referred to only four studies examining the benefits of this treatment for reducing muscle soreness after exercise. “Unfortunately, this included only 64 participants, and as a result we cannot definitely conclude whether or not this treatment is effective”
Fact: we know that when patients get told that icing reduces pain, this information only can boost neurotransmitters. So, even if whole-body cryotherapy does not influence directly physiological, someone who believes it is, might experience a powerful placebo effect that could be beneficial to recovery,”
Having said all of this, you might have come across Wim Hoff, the Ice man, who puts brain over matter with his unusual resistance to cold. The findings suggest that his method could be relevant for management of some autoimmune and psychiatric disorders. Hof established several world records for prolonged resistance to cold exposure, an ability he attributes to a self-developed set of techniques of breathing and meditation -- known as the Wim Hof Method. Yet, how his brain responds during cold exposure and what brain mechanisms may endow him with this resistance have not been studied -- until now. This kind of techniques are not new and also described by monks while meditation and willfully regulation skin temperature. All very interesting for the future of ice ice babyyyyyy.
Fact: As you are probably not a top athlete, reading my post, it might be better for you to focus on rest, rehydration, refueling and allowing the body enough time to repair.
van den Bekerom, Michel PJ, et al. “What is the evidence for rest, ice, compression, and elevation therapy in the treatment of ankle sprains in adults?.” Journal of athletic training 47.4 (2012): 435-443.
Bleakley, C. M., Bieuzen, F., Davison, G. W., & Costello, J. T. (2014). Whole-body cryotherapy: empirical evidence and theoretical perspectives. Open Access Journal of Sports Medicine, 5, 25–36. http://doi.org/10.2147/OAJSM.S41655
Bongers, C. C. W. G., Hopman, M. T. E., & Eijsvogels, T. M. H. (2017). Cooling interventions for athletes: An overview of effectiveness, physiological mechanisms, and practical considerations. Temperature: Multidisciplinary Biomedical Journal, 4(1), 60–78. http://doi.org/10.1080/23328940.2016.1277003
Collins NC. Is ice right? Does cryotherapy improve outcome for acute soft tissue injury? Emerg Med J. 2008 Feb;25(2):65–8. PubMed #18212134.
Costello JT1, Baker PR, Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database Syst Rev. 2015 Sep 18;(9):CD010789. doi: 10.1002/14651858.CD010789.pub2.
Lubkowska A1, Szyguła Z, et al The effect of prolonged whole-body cryostimulation treatment with different amounts of sessions on chosen pro- and anti-inflammatory cytokines levels in healthy men. Scand J Clin Lab Invest. 2011 Sep;71(5):419-25. doi: 10.3109/00365513.2011.580859. Epub 2011 May 16.
Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgrad Med. 2015 Jan;127(1):57–65. PubMed #25526231.
Otto Muzik, Kaice T. Reilly, Vaibhav A. Diwadkar. “Brain over body”–A study on the willful regulation of autonomic function during cold exposure. NeuroImage, 2018; 172: 632 DOI: 10.1016/j.neuroimage.2018.01.067
Tiidus, Peter M. “Alternative treatments for muscle injury: massage, cryotherapy, and hyperbaric oxygen.” Current reviews in musculoskeletal medicine (2015): 1-6.
Have a look @ the arm/shoulder position in mountain pose:
When you lift the sternum in Tadasana, can you imagine how the position of the shoulder joint changes with the movement of the shoulder girdle?
ps are you talking about move the shoulders back and down? This means you are activating the Trapezius and Rhomboid: The function of the M. Trapezius Part Descendens is elevation and retraction of the Scapulae and often much more activated then the Ascendens Part (retraction and depression). The Rhomboid is the other muscle that elevates and retracts, so biomechanically you do not want to activate elevation, meaning the shoulders move up towards the ears, creating tension.
Try LIFT the sternum instead and keeping the lower ribs tugged in!
Do you also see how the inclination (angle) of the shoulder joint in Tadasana is depending on position of the scapula and clavicular on the rib cage?
The SC joint (sternoclavicular joint) is part of the shoulder girdle. The AC joint (acromioclavicular joint) forms the socket of the shoulder joint. The humerus is the ball of the glenohumeral joint (shoulder joint).
The orientation of the socket plays an important role in the position of the arm, as well as the anatomical shape of the joint (bony point limiting movement).
Variations of anterior, lateral and superior occur in the socket. The little different angles of the “hanging arm” in the pictures of the several yogi’s in Tadasana have a lot of implications in other poses!
You might not be the person to lift the arms in full abduction but try a little more forward flexion/abduction and externally rotate under 90 degrees!
Contact me for teacher training, feel free to post questions
#Functionalyogaanatomy #yogateachers #students #teachertraining#anatomy #injuries #lecturer #physiotherapist #anatomyphysiology#universitylecturer #Dutch #Australia:
NO MATTER IS YOU ARE A NOVICE OR A SEASONED YOGA PRACTITIONER, the path of YOGA CAN LEAD TO CALMNESS, FOCUS, IMPROVEMENT in BREATH AND BODY.
THE LATEST RESEARCH SHOWS THAT YOGA IMPACTS NEUROPHYSIOLOGICAL AND NEURO-COGNITIVE MECHANISMS RELATED TO SELF-REGULATION, PSYCHOLOGICAL HEALTH, AND STRESS MANAGEMENT. REGULAR YOGA PRACTICE MAY BUFFER THE EFFECTS OF AGING AND INCREASE RESILIENCE TO LIFE CHALLENGES AND STRESSORS. YOGA WILL IMPROVE YOUR POSTURE AND BREATHING AND HELP THE MUSCULOSKELETAL, CARDIOVASCULAR AND NERVOUS SYSTEMS FUNCTION MORE SMOOTHLY. YOU’LL EXPERIENCE A BETTER QUALITY OF LIFE AND MORE RELAXED LIFESTYLE.*
WHY IS IT THEN THAT YOU HEAR MORE AND MORE ABOUT INJURIES, IN ALL TYPES OF YOGI’S?
FLEXIBLE AND NOT STRONG!
WHILE IT HAS BEEN PROVEN THAT YOGA CAN COUNTERBALANCE DAILY POSTURES AND REPETITIVE MOVEMENTS, SOCIAL MEDIA MAKES IT LOOK LIKE THE GOAL OF YOGA IS BEING FLEXIBLE. THAT’S WHERE THINGS CAN GO PEAR SHAPED!
WHILE BIOMECHANICALLY, AN OPTIMUM RANGE OF MOTION IS GREAT TO PREVENT INJURIES, IF THIS DOES NOT GO HAND IN HAND WITH STRENGTH, FLEXIBILITY IS A THREAT TOWARDS INJURIES. YOGA PRACTITIONERS WITH AN ADVANCED, BUT SPEEDY DEVELOPED ADVANCED ASANA PRACTICE, MIGHT HAVE CUT CORNERS OF DEVELOPING A GOOD STRONG BASE, BEFORE GOING TO THE NEXT ASANA.
WHEN YOU DISCOVER TIGHTNESS IN CERTAIN MUSCLES OR FASCIAL LINES, IT CAN BE A SIGN OF WEAKNESS, IN OPPOSITE AREAS OF MOVEMENT/STABILISING STRUCTURES. I EVEN SEE YOGA TEACHERS, NOT AWARE WHY E.G. THEIR LEFT HAMSTRING IS INJURED, NOT REALISING THAT THERE IS A MISBALANCE BETWEEN QUADRICEPS STRENGTH AND ACTIVATION AND HYPERMOBILITY OF THE HAMSTRINGS, PUTTING STRAIN IN THE SI JOINT (PELVIS). THE LAST THING YOU SHOULD DO IS MORE STRETCHING! STRENGTHEN!
IT’S ALL IN THE MIND!!
BEING INJURED IS INSTEAD OF ONLY A NEGATIVE, A GREAT TOOL TO WORK WITH!
IT CAN TEACH YOU AS INJURED YOGI TO BE MORE PATIENT AND QUESTION THE EGO: I WANT TO DO THAT TOO/WHY CAN’T I DO THAT? BE AWARE WE ARE NOT ALL 21, SUPER MOBILE GYMNASTS, SHOWING THE MOST ADVANCE POSE ON INSTAGRAM: IT IS JUST A POSE!! YOGA IS ABOUT CALMING THE MIND WITH FOCUSSING ON THE BREATH. AN ASANANA IS JUST A POSE AND TOOL TO WORK WITH BODY, MIND AND BREATH. INTROSPECTION DURING YOGA HELPS TO BE AWARE WHERE THE BODY IS IN SPACE (PROPRIOCEPTION) AND WHAT SENSATIONS IT GIVES (INTEROCEPTION). THEY BOTH CAN PLAY A ROLE IN PREVENTION OF INJURIES AND HEALING PHYSICALLY AND ON DEEPER LEVELS.
SCIENCE IS LOOKING MORE AND MORE AT CONNECTIONS BETWEEN BODY AND MIND.
FOR EXAMPLE, QUANTUM PHYSICS EXPLAINS IF YOU ARE STRESSED AND YOU BELIEVE THERE IS A THREAT, THESE SIGNALS RELEASE CHEMICALS INTO THE BLOOD TO PREPARE THE CELLS FOR A PROTECTIONARY RESPONSE. EVEN IF PHYSICALLY THERE IS NO REAL THREAT, THE BODY WILL RESPOND TO THE CHEMICALS, BECAUSE THEY ONLY RESPOND TO THEIR ENVIRONMENT. WHETHER YOUR THOUGHTS ARE RIGHT OR WRONG, YOUR THOUGHTS ARE CHANGING YOUR BIOCHEMISTRY!
OBSERVING AND INFLUENCING YOUR THOUGHTS CAN CREATE A HEALTHIER BODY!
RELAX AND LISTEN TO YOUR BODY!
WHILE IT IS WONDERFUL TO BE ABLE TO DO A STRONG PHYSICAL PRACTICE ALMOST EVERY DAY, WE NEED TO LISTEN TO OUR BODY’S SIGNALS. SOMETIMES THE BODY AND MIND REALLY HAVE TO DEAL WITH STRESS.
EVERYTHING THAT HAPPENS HAS AN IMPACT ON YOUR BODY, YOUR PRACTICE, NUTRITION (COFFEE, DAIRY, SUGAR ETC) A NAP ETC.
A tool that I use (as an exercise physiologist) to see how well I’m recovered is measuring the heart rate variable!
Passionate and on a mission to make a practical difference to the lives of others Christel helps people of all ages with complicated and minor health problems, through body, mind and breath at her Sydney based practice Nourish Body Mind Spirit.