Movement as Medicine
By Jade Teta, ND, CSCS and
Keoni Teta, ND, CSCS, LAc
s
s Q
u
e
s
t
i
o
n
o
u
r

F
i
t
n
e
s
Y
Answered
B
elow, Movement as Medicine process creates a pumping action in the
writers, Jade and Keoni Teta an- muscle by first constricting and then di-
swer your fitness questions. Have lating the blood vessels in the muscle.
more? Send them to us at Jade@meta- The result is increased blood flow to the
boliceffect.com.
best way to assure complete recovery
muscle and faster healing.
and get back to top form quickly.
3) Day 1 until resolved: As soon as
Should I not exercise a
Here is a quick 3 step guide to get
you are able after the injury, begin gentle
torn hamstring?
you back to your routine quickly:
static contractions and stretches with the
injured leg. While this IS a form of exer-
You should avoid lower body exer-
1) Days 1-3 RICE (Rest, Ice, Com-
cise, it will not provide additional trauma
cise after a hamstring injury, and depend-
pression, Elevation): 36-72 hours post
to the muscle and will re-establish the
ing on the severity, should be evaluated
injury, rest, ice the injury, apply pres-
appropriate holding pattern in the ham-
by a physician, particularly if walking is
sure, and keep the leg elevated. This will
string muscle. To do this, push the heel
difficult and/or causes severe pain. If the
limit hemorrhage, reduce swelling, and
of the injured leg into the floor using
injury is minor and you must exercise,
provide some pain relief.
10%-30% of your strength or just before
do light activity only. Activity should not
2) Day 3 until resolved: Alternate
inducing pain. Hold the contraction for
cause any pain or stress on the injured
hot and cold therapy by applying a hot
8 seconds, relax the leg, and then slowly
leg. Gentle cycling or other low force
pack for 3 minutes and then ice for 1
lean the torso forward until you feel a
cardiovascular activity can be tolerated
minute. Do five rounds, always end-
gentle stretch in the Hamstring. Stretch
by some, but it is best to give your body
ing with the cold. This should be done
8 seconds and repeat. Do 5 rounds at a
a rest and the time to heal. This is the
as often as possible during the day. This
time and as often as possible.
34 NaturalNutmeg www.naturalnutmeg.com
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56