Inspiration from the Tour de France: Tips and Tricks to Help Prevent and Manage Cycling Injuries.

All of us here at Tiyaga Health have really been caught up in the Tour de France cycling race this year! So, we decided to share helpful prevention and recovery resources specifically for cycling related injuries!

The most common cycling injuries are:

These common cycling injuries can be improved or even prevented by strengthening and stretching exercises. We found these online articles to be great resources to learn how to manage and prevent cycling-related injuries!

  1. How to Prevent the 6 Most Common Cycling Injuries is a great resource to learn more details about the most common cycling injuries, and how to prevent them.
  2. How to Avoid Lower Back Pain While Cycling tells you all about the likely causes of back pain (it comes down to bike fit, core muscle stability, and riding style), and how to prevent it in the future!
  3. How To Recover From Fear After Injury: Fight or Flight? talks all about the challenges of coming back from a cycling crash, with extra emphasis on the mental barriers and how to overcome them and confidently return to the saddle.
  4. 5 Ways to Speed up Recovery from Cycling Injuries does just what is says, offering some great tips to quicken your recovery (Spoiler! It all boils down to rest, bike setup, self-care, physiotherapy, and building fitness back up slowly)
  5. Avoiding Injury – 9 Stretches for Cyclists offers physiotherapist recommended exercises designed to help increase your flexibility and strengthen your muscles to prevent common cycling injuries

We really hope that these resources help you more easily and quickly get back to cycling and to your optimal physical and mental health! As entertaining as the Tour de France is, its nothing to the actual ride itself! Here’s to getting you back on the bike, ASAP!

-The Tiyaga Health Team

Struggling with an injury and in physical therapy? Let us help! Our customized exercise reminders keep you on track with your exercises and help jumpstart your recovery! http://www.tiyagahealth.com

DISCLAIMER: We strive to create Content that would be of interest and value to individuals recovering from pain and injury.  The founder of this Site is not a licensed medical professional.  Use ofthe Site or any content on the site, including but not limited to text, software, scripts, code, designs, graphics, photos, sounds, music, videos and all other content (“Content”) is not a substitute for working with a licensed medical professional.   The information on this site is not intended to assess or diagnose health conditions and is not intended to replace the advice of a licensed physician.  All individuals should consult a licensed medical professional prior to starting any exercise or movement program.   The Content of this website is intended for individual education and information purposes only.

Information, exercises, and all other Content provided on the Site are not be taken as medical advice.   The information provided is not intended to diagnose or treat or to be used as an alternative to medical advice.  All individuals are urged to consult a licensed healthcare professional before starting any exercise or movement program, including the exercises that are listed on the Site.

5 Reasons to Intern at a Startup: The Perks of Working at a Small Company Making Big Waves

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When my fellow college classmates set off to find summer internships, most went the traditional route: believing that the bigger and more recognizable the company name, the better the internship.  I did the opposite:

I chose to go after the unique experiences and benefits of working at an early stage company. 

I am half way through my internship at Tiyaga Health, and I can personally attest to the many advantages of working for a small company making big industry changes.  I took some time to think about my summer experiences thus far, and for me, these are top five advantages of interning at a startup:

1. You Are Treated as A Co-worker

At an early startup, the staff is small and every employee (yes, even interns) are valued. This means that other employees treat you as an equal (or close-to-one), rather than just a kid to get them coffee.

2. You Have Real Responsibilities

Part of the reason you are treated like a coworker is because you are doing work that has real meaning and impact for the company, just like the company’s full-time employees. You have to continue to earn this respect by working your hardest. However, the good news is that you will see the fruits of your labor! The work you are doing is actually affecting the company and its clients, which is something many interns at big companies don’t experience.

3. You Have a Voice 

Something totally unique about startups is that even as a “lowly intern” your voice is heard and your input is valued in company decisions. For example, your ideas about market research and input on product strategy can lead to tangible differences in the company’s actual product or service!

4. You see How the Whole Company Operates 

Startups don’t have the walls (whether metaphorical or actual physical ones) between different departments that many big, established corporations do. This means that, for example, as a product development intern, you have direct access to someone working on the financial or marketing side of things. You have the opportunity to ask them about aspects of their job, giving you exposure to, and even experience in, cross-departmental responsibilities. Not only is this truly unique to a startup, it also gives you the opportunity to understand how all aspect of business work together, therefore seeing how the company operates as a whole.

5. You Have to Opportunity to Learn from Eager Mentors 

The special combination of a small staff and employees passionate about the project they are working on translates to plenty of experienced and eager co-workers to mentor you during (and even beyond) your internship. Mentors are great resources to learn from (you may find you learn more from them than from your professors) and network with in the future. Mentors teach and expose you to invaluable, career-altering opportunities. Their investment in you can have a profound effect on the rest of your career.

Obviously, with a startup internship, the opportunities for learning and experience are limitless. When it comes down to it, college (and a summer internship between semesters) is a time to learn and to be a sponge, soaking in all the experiences around yourself. There is no better place to do this than at a startup, where the fast-paced, small-staffed, and incredibly passionate characteristics of the business make it the optimal environment in which to educate yourself.

Written by: Alexandra Miller, Vanderbilt University

To learn more about how Tiyaga Health is helping motivate injured individuals to stay on track with their recovery, visit www.tiyagahealth.com

 

Wellness Wednesday: 3 ways to Achieve Physical Health & Wellness When Injured or in Pain.

Last week we wrote about maintaining emotional wellness, but we know that when someone is injured or in pain, physical wellness is really what is at top of their mind.

The good news is that even if you are injured or in pain, there are ways to improve and maintain physical health and wellness.

Hettler’s Six Dimensions of Wellness says there is more to physical wellness than simply being in top physical shape. That means if you are injured, have problems with mobility or activity, and/or are in constant pain, there are still a number of things that you can do to work towards feeling physically well.

How is it possible to feel physically well when you are injured or are in pain?

Physical wellness is all about maintaining physical health through physical activity, good nutrition, proper sleep, and maintaining other healthy habits.  We know it is much harder to stay active and practice other healthy habits when you don’t feel well, so we are offering you 3 ways to improve physical wellness:

Find new ways to stay active. 

We know that when you are injured or in pain the physical activity part of the equation is seems difficult if not impossible.  But rather than give up on activity, turn your thoughts to thinking about new ways that you can stay active.

If you have trouble walking, can you strengthen your upper body or maybe find an arm bike for some cardio?  If you can’t run, can you try hiking or going for a walk with friends?  If you have knee pain, are there ways you can strengthen your core or your quads that don’t hurt your knees?  Ask your physical therapist or another medical professional what would be safe for you to do. 

Focus on your nutrition.  

Good nutrition and eating well are critical pieces to achieving and maintaining physical health and wellness.  When you have an injury or are in pain, you may not be able to do all of the activities you want, but not use your recovery time to find healthy recipes or learn to cook? There are tons of new apps and websites that suggest ways to practice proper nutrition and learn to cook inexpensive, delicious meals for yourself and your family.

If you don’t know where to start, reach out to a nutritionist or other medical professional for some easy tips and tricks to start improving your nutrition.

Adhere to your recovery program.

If you are injured, recently had surgery, or are in pain it is likely that you are seeing a physical therapist or other medical professionally who has provided a list of movement or breathing exercises to help you recover.  Not only will these exercises be critical to making sure you improve, but they are also a great way to stay active in a safe and monitored way.

Remember consistency is key during recovery and self-care is a crucial aspect of feeling physically well.

Let us know if these ideas work for you and if you have something that has worked that isn’t listed here please share it!

Struggling with injury recovery and forgetting to do your prescribed exercises at home?  Sign up for Reminders by Tiyaga Health and join our users who are remembering to complete their exercises 5+ days/ week!

Wishing you a pain-free and fast recovery!

The Tiyaga Health Team

 

 

Sunday at Wimbledon: Tips and Tricks to Help Prevent and Manage Tennis-Related Injuries.

A big congratulations to Roger Federer for his win at Wimbledon today! In honor of Sunday at Wimbledon, we wanted to share some tips and tricks to help tennis enthusiasts prevent and manage tennis-related injuries.

Tennis is a full body sport, incorporating leg, chest, shoulder, arm, wrist, back, neck, and abdominal muscles.

The most common tennis-related injuries include:

In order to prevent and/or manage some of these more common injuries, exercises aimed at stretching and strengthening are essential.  Here at Tiyaga Health, we did some research on tennis injury prevention and management and here is what we found:

  1. Tennis.com says Save the static stretches for after your match and warm up with dynamic stretching followed by an on court warm up.

 

  1. Brigham Health offers tips to help prevent and treat common tennis injuries: tennis elbow, rotator cuff tendonitis and ankle sprains.

 

  1. Shoulder injuries are very common in the sport. com offers some suggestions on The Best Exercises to Prevent Tennis Shoulder

 

  1. com outlines 5 Foam Rolling Exercises to Prevent Common Tennis Injuries related to prevention and management of common upper body tennis-related injuries.

 

  1. The UK National Sports Medicine Institute article on tennis injuries explains causes, symptoms, and common treatments for tennis elbow, ankle sprains, stress fractures, shoulder pain and injuries, wrist injuries, knee injuries and leg injuries.

We hope these tips and tricks help you get back on the court quickly!

Wishing you an easy and fast injury recovery!

-The Tiyaga Health Team

Struggling with an injury and in physical therapy? Let us help! Our customized exercise reminders keep you on track with your exercises and help jumpstart your recovery! http://www.tiyagahealth.com

DISCLAIMER: We strive to create Content that would be of interest and value to individuals recovering from pain and injury.  The founder of this Site is not a licensed medical professional.  Use of the Site or any content on the site, including but not limited to text, software, scripts, code, designs, graphics, photos, sounds, music, videos and all other content (“Content”) is not a substitute for working with a licensed medical professional.   The information on this site is not intended to assess or diagnose health conditions and is not intended to replace the advice of a licensed physician.  All individuals should consult a licensed medical professional prior to starting any exercise or movement program.   The Content of this website is intended for individual education and information purposes only.

Information, exercises, and all other Content provided on the Site are not be taken as medical advice.   The information provided is not intended to diagnose or treat or to be used as an alternative to medical advice.  All individuals are urged to consult a licensed healthcare professional before starting any exercise or movement program, including the exercises that are listed on the Site.

Wellness Wednesday: How to Stay Emotionally Well During Injury Recovery.

We opened our Wellness Wednesday series last week with an overview of the Six Dimensions of Wellness, and how that model can be applied to injury recovery.  We received some feedback that a deeper dive into each category – physical, emotional, occupational, social, intellectual, and spiritual – would be valuable.

So, today we look at Emotional Wellness, and how to stay emotionally well during injury recovery / while you are managing pain.

What is Emotional Wellness

Being emotionally well, according Hettler’s model, means that you can recognize and accept whatever feelings you are having at a given time or on a given day.  It does not mean you must be happy all the time.  Instead, being emotionally well means that you can recognize when you are maybe depressed, lonely, or energetic and manage those emotions in a positive way.

Being emotionally well means you recognize emotions and manage them in a positive way.

How does the concept of emotional wellness apply to injury recovery and pain management?

Knowing from my own experiences, being injured and in pain often triggers a mix of emotions – sadness, despair, motivation, excitement – many times all within the same day or same hour.  This mix and constant change of emotion makes it hard to consistently manage each emotion and respond effectively.

What are some ways to help you deal with this challenge?  Here are some tips and tricks that I learned along the way as I was recovering from injuries.

Keep Track of Your Emotions. Whether through a care journal, a diary, or a mobile app, keep track of how you are feeling day-to-day.  Naming emotions helps to acknowledge how you are feeling, allows you to look back at your progress, and ultimately has a motivational effect as well.

Share How You are Feeling with Others. Do you have a friend you can discuss your recovery with or a supportive community?  Or maybe finding a mental health professional to speak with would be helpful.  I always found that finding some way to share what I was feeling or what I was going through helped me better understand those feelings and figure out a way to move forward.  You may not always have the answers, but speaking your emotions out loud does help

Think Optimistically.  Even on the worst days try to find something to be optimistic about, even if is is just one or two moments everyday.  Try to find a moment or a time where you can say to yourself, “I am happy” or “I am content” and celebrate that moment.  Maybe it is a small win for your recovery, like bending your knee or walking to the kitchen, or maybe your dog or child did something funny, or even something on TV that made you laugh.

Let us know if these ideas work for you and if you have something that has worked that isn’t listed here please share it!

Wishing you a pain-free and fast recovery!

The Tiyaga Health Team | http://www.tiyagahealth.com |@tiyagahealth on instagram & Twitter

 

Perseverance Post, Issue #1: Finding Motivation to Get Back on the Horse

Here at Tiyaga Health our goal is to support everyone on their road to injury recovery and part of that support comes from offering tips and tricks to the recovery process. What better way to do so than by sharing the stories and experiences of real people who have struggled with injuries themselves?

We hope you can use these #perseveranceposts as a way to learn from the wisdom of others and maybe find new ways to motivate yourself and manage your recovery.  And to help remember you are not alone in your struggles!

 

We hope you enjoy our wonderful, first interviewee, Sarah. We have highlighted some of the most inspiring lessons.

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Please introduce yourself.

Hi! I’m a sophomore in college, studying Computer Science. My favorite things include iced coffee, waterfalls, kayaking, and Chick-fil-A chicken nuggets. In my spare time, you can probably find me taking a power nap, binge watching Grey’s Anatomy, or in the student section at a football/basketball game

Please share your injury story.

I was in a horseback riding accident right before my sophomore year of high school. When my horse took off bucking for about 30 seconds, I unfortunately stayed on and suffered immediate pain in my lower back from the jarring of his actions. The doctors weren’t able to diagnose me with one particular thing, but rather just chronic lower back pain due to nerve damage. Thankfully, my pain has gotten a lot better since the incident, but I still have to work at managing it every day

What types of things did you do for recovery?

Over the past four years or so, I have tried SO many different things to try and help my pain – some definitely a bigger success than others. I’ve had two different surgeries: a nerve block and an epidural. Both made my pain worse due to the sensitivity of my back, so we considered options besides surgery. I went through a lot, lot, lot of Physical Therapy! In addition, I also tried Hydrotherapy (basically PT in the pool), Craniosacral Therapy (sort of like a massage), Yoga (specifically Iyengar Yoga – it was more focused on healing than your normal hot yoga class that many people enjoy), and I also did some Hippotherapy (not with real live hippo’s, it’s a form of PT on horseback). Because of the nerve damage and sensitivity of my back, I did a lot of desensitization to help decrease pain when something touched my back. We tried a few different home remedies, like ice, heat, and KT Tape. I was also on a variety of different medicines.

What have you found to be most helpful during your recovery?

cropped-kaboompics_grey-sport-shoes.jpgThe most successful combination for me was a mix of Physical Therapy, Craniosacral Therapy, and knowing my body and my limits. I’m not in PT anymore, but I try to incorporate a lot of the exercises I learned into my workouts at the gym. Staying active and keeping my back and core muscles strong have really helped my pain. That goes hand in hand with knowing my body, however. When my injury and pain were really bad at the beginning, a lot of all I did was just lay in bed and rest, which actually kind of made my pain worse. Now, I try to be pretty active (which isn’t too hard in college, given that some of my classes were a 25 minute walk away), but I have to be careful to not push myself too hard, because I’ve also found it’s really easy to “relapse” into more pain when I’ve done too much and not taken any time to rest! Its all about balancing your activity, managing your pain, and doing what works best for you. 

It’s all about balancing your activity, managing your pain, and doing what works best for you.

Are there any unexpected positives that have come out of your injury or injury recovery process?

I was forced to pay attention to my body and how I was treating it. I also learned to really, really love to take naps.

What is your top tip for people recovering from physical pain or injuries? 

For anyone who is a student, I know that it can be really hard to be around your peers constantly who are healthy. At the beginning of my injury, I couldn’t even stay at school for more than half of a day, which not only was hard to explain to my friends, but made it hard for me to keep up in classes. But, my high school was excellent about offering accommodations, so don’t be afraid to reach out for help. It made it easier knowing that my teachers knew what I was going through and were flexible if I had to miss class or a test and would help me catch up! The same goes for in college. I reached out to our support center for those with disabilities, and they were able to provide me with similar accommodations to high school. Don’t be afraid to seek out help and take advantage of it because it can help SO much as a student!

Don’t be afraid to seek out help and take advantage of it…! 

What is your top tip for staying motivated to recover?

I think because of the nature of my injury, I was constantly motivated to recover so that I wasn’t in as much pain constantly. I just wanted to be “normal” again. I was lucky to find a great team of doctors who were always coming up with new ideas to help my recovery. When I started to see even just small improvements, it encouraged me to keep working harder because being in less pain was worth it!

When I started to see even just small improvements, it encouraged me to keep working harder because being in less pain was worth it!

What did you do to stay optimistic about your injury recovery? 

I honestly struggled with this. I’d be lying if I said I was optimistic from the start. However, I had a great support system of my parents and my closest friends who pushed me to become more optimistic. They’re probably the reason I’ve gotten to the point in my recovery where I am today.

cropped-logo-11.pngvisit http://www.tiyagahealth.com to see how we are helping to improve injury recovery.  

 

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DISCLAIMER: We strive to create Content that would be of interest and value to individuals recovering from pain and injury.  The founder of this Site is not a licensed medical professional.  Use of the Site or any content on the site, including but not limited to text, software, scripts, code, designs, graphics, photos, sounds, music, videos and all other content (“Content”) is not a substitute for working with a licensed medical professional.   The information on this site is not intended to assess or diagnose health conditions and is not intended to replace the advice of a licensed physician.  All individuals should consult a licensed medical professional prior to starting any exercise or movement program.   The Content of this website is intended for individual education and information purposes only.

Information, exercises, and all other Content provided on the Site are not be taken as medical advice.   The information provided is not intended to diagnose or treat or to be used as an alternative to medical advice.  All individuals are urged to consult a licensed healthcare professional before starting any exercise or movement program, including the exercises that are listed on the Site.

How to Live Well During Injury Recovery Despite the Pain?

When someone is injured or managing pain they often do not feel like themselves.  They cannot do the activities they once did, cannot participate in the same type of social events, and/or have trouble working and completing daily activities.  These life changes often leave people both physically and mentally exhausted and discouraged, making recovery and pain reduction very challenging.

Striving to live well is so important during recovery, but how can someone achieve wellness while dealing with so many challenges?  According to Hettler’s Six Dimensions of Wellness, living well comes from an integrated approach that actively focuses on six aspects of wellness – physical, emotional, occupational, social, intellectual, and spiritual.

What do these aspects of wellness really mean, and how can they be applied to those people who are actively recovering from injury or trying to reduce pain?

Physical Wellness is all about maintaining health through physical activity, good nutrition, sleep, and other healthy habits.

So how can you focus on being physically well, when you are injured or in pain?

Think about a more holistic view of your body.  Are there new or different ways that you can stay active?  Maybe you can focus on making healthier eating choices? Can you find ways to better adhere to your recovery program?  All of these things could make you feel more physically well, even if you are in pain.

Emotional Wellness is all about recognizing, assessing, and managing feelings and behaviors.

Being injured or managing pain often triggers a mix of emotions – sadness, depression, loneliness, despair – which is understandable. So how does one deal with and manage these emotions effectively?

Find ways to keep track of emotions, share your feelings with others, and try to think optimistically even if just for a couple of moments each day.

Occupational Wellness is all about utilizing skills to contribute to society in a way that makes a person feel satisfied.

Often when people are injured or in pain, work suffers.  So how can you find occupational wellness when have to work less or cannot work at all?

Find ways to share skills in a new way, explore a side project, or share your voice via a blog or social media.

Social Wellness is all about community contributions and positive connections and interactions with others.

Those suffering from pain or injury are often limited when it comes to social interactions, so how can you stay connected and be social despite those limitations?

Maybe join an online or digital community either about injuries or other interests, research and discover new ways to socialize, and stay connected with friends and family.

Intellectual Wellness  is all about staying mentally challenged and curious.

When someone doesn’t feel physically well, it is hard to face new mental challenges.  So, what are ways to stay intellectually stimulated even when in pain?

Try something (anything) new, take a class, find interesting things to read.

Spiritual Wellness is all about focusing on a bigger picture view of life and acceptance of that which is not understood.

Finding the meaning of life and determining values is difficult regardless of if you are injured or not.  Since spirituality and values are so unique to each individual, these suggestions are very general:

Make time to think about what spirituality means to you, and try to stay consistent with your values even when faced with the challenges of injury recovery.

According to Hettler, the key to wellness is working towards all six aspects of wellness concurrently in order to feel happier and healthier.  

And remember, even when you not feeling physically well, there are many other ways to try to live well.

Please direct any comments or questions to info@tiyagahealth.com and visit www.tiyagahealth.com to see what we are building to make injury recovery better and easier for everyone.

Check back on the blog for a more detailed look at each type of wellness over the next six weeks.

**Note: these are my own interpretations of Hettler’s model and are based on my own experience during injury recovery.**