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How to Fix a Trapped Nerve

“Since a month I have had pain in my lower back. Also occasionally in my right buttock and when sitting. I regularly use a heat patch on those spots and a broad back strap, which relieves the pain slightly so that I can keep moving. If I sit too long, walking is painful afterward. This is due to my age, I am 65 years old. I also regularly have sensations in my legs when I sit too long, after about two hours. After ten minutes of walking or standing for too long, my right leg hurts. Whether it’s the bone or the muscles, I don’t know. I think the muscles myself. I’ve had this for a few months.

Now I have a dead feeling in my toes of my right leg. In addition – for two weeks – also my heel and side of my foot. Since today also the side of my lower leg and thigh. Can this be the result of a pinched nerve in my back and does this go away on its own or is it necessary to consult the doctor?”

Sylvie

Mark Chen, physical therapist:

Hello Sylvie,

Of course, your complaints may be the result of nerve irritation, but in most cases, nerve problems are very obvious!

Nerves are responsible for very sharp, recognizable, almost “lightning-like” sensations. Other nerve-related pain, such as toothache, is characterized as a constant nagging pain that can be so strong that it is difficult to focus on anything else.

It may also be that the problem is muscle related. Sometimes problems in the muscles can cause radiating feelings to other places in the body.

By applying pressure to the designated areas in the muscles, the signals can sometimes be generated in the radiation area. You can try this with your fingers, but it is usually easier to use a tennis ball or another hard ball for this. If there is a clear link between the pressing of the muscle and the sensations in the known area, then there is a high chance that it is a muscle related problem. That is a good sign because muscle problems are generally a lot easier to solve than nerve problems.

If this were not the case, the most logical step would be to go to a therapist for a diagnostic examination. He/she can then give you a good idea of what is going on, and otherwise, you can be referred for a scan.

I hope this helps.

Mark

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Keto Diet Guide Step 2 : Elimination Assignment

If you’re reading this, you’ve probably come from step one of the Keto Diet Guide.

*If not, please go here first. It’s important before moving on

Assignment: Elimination

 

Goal: Target and Eliminate all Carbs

The Why:

The point of the Keto Diet is getting into a “Ketogenic State”. A situation in which the body is forced to use fat is a primary and only use of fuel.

What do to: 

I need you to go into the fridge and make note of everything you can not eat during the Ketogenic diet. Look for products like the following

  • Bread
  • Rice
  • Grains
  • Pasta
  • Fruit*
  • Juices/Soda’s

All of these (and many more) are heavy carbohydrate-based and will need to be completely eliminated before attempting the diet.

Choose to either discard of it all / give it away / eat it before starting the diet.

 

Let me know your decision below in the comment box or on the Facebook Page

By the way, the page has a bunch of free workouts also, so keep up to date by liking it!

 

Ready to continue? Click here for the next assignment

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Keto Diet Step by Step plan : Preparation / Elimination

Hi there , #KetoRecruit !

If you’re reading this, you’re ready or interested in getting on a Ketogenic Diet.

I’m on ‘the Keto diet right now, and since I’ve gotten many questions on how to get started, I’ve decided to lay out a practical guide.
The only thing you have to do is follow along and if needed, drop me a question below.

Before even getting started, I’ll ask you this: “Are you ready to make a big switch in your diet and lifestyle for at least 4-6 weeks?”

The reason I’m asking is, if you’re not, there is no point in going further. The Ketogenic diet offers lots of interesting effects and it’s simple, but it’s not necessarily easy. 

80% of what we do during the day and the decisions we make are from habit.  Taking on a lifestyle change like this will force you out of “autopilot”, or make you realize that these habit based decisions are a lot stronger than you thought.

In this way, the Ketogenic diet is very clear:

You are either strict or can forget about it.

If you are ready, show me your dedication by dropping “I’m ready to commit” in the comment section below.

 

Afterward,  click here for your first assignment

 

See you on the other side!

 

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Fitness Question: Exercising with worn joints?

I have lost cartilage in my knee and a little bit in the hips, can I still do spinning? I’ve been doing it for years.

-Diny

Mark Chen, physiotherapist

The advantage of spinning is that it is not a weight-bearing activity (except the standing parts , of course). That makes it a ‘safer’ option than, for example, running, in which your knees and hips have to endure huge impact for miles. So if you look at it purely from a mechanical perspective, no problem at all.

You indicate that you have been doing spinning for years.

Could it be that the amount of years and intensity have contributed to the amount of wear?
Ultimately, spinning is  a very one-dimensional and repetitive form of sport. Do you clearly have more issues immediately after spinning, or the morning after? In that case you can question how beneficial spinning is for your body.

I am personally in favor of variety, not only because I like to do different things myself but also not to stress my body too much in one way. I also recommend this to the majority of my clients. Ask yourself the above questions and if spinning does indeed cause issues to you, then consider reducing or varying with a different sport.

 

Mark Chen

Physiotherapist / Personal Trainer / Nutritionist

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Modafinil Review: The Brain of a Champion

I’ve been on and off Modafinil for about 3 weeks now and have been asked to write a report on my findings. So here we go:
Modafinil (Wikipedia):

Modafinil, sold under the brand name Provigil among others, is a wakefulness-promoting drug used for treatment of disorders such as narcolepsyshift work sleep disorderidiopathic hypersomnia, and excessive daytime sleepiness associated with obstructive sleep apnea.[6] It has also seen widespread off-label use as a purported cognitive enhancer.[7] In the United States modafinil is classified as a schedule IV controlled substance and restricted in availability and usage, due to concerns about possible addiction potential. In most other countries it is a prescription drug but not otherwise legally restricted.

Modafinil acts as an atypical, selective, and weak dopamine reuptake inhibitor which indirectly activates the release of orexinneuropeptides and histamine from the lateral hypothalamus and tuberomammillary nucleus, respectively, by unknown mechanisms, all of which contribute to heightened arousal.

Productivity:

My first noticeable effect was on day 1 of taking Modafinil (200gram). I decided to look at a technical problem I was facing with my laptop. A silly issue causing me not to be able to access my website. I found a step-by-step solution before but I immediately felt lost and decided to postpone it. Which would be my regular approach to things.

Now, after seeing the steps, I opened up 6 empty pages almost as a reflex and systematically went through the steps. After about 4 minutes, the issue was resolved.

But I was just getting into things, and I actually felt a little bit sad the task was already over.

I remembered that there’s a project I’ve been postponing for about a year. An e-book that needed to be revised and translated. Just thinking about the work involved would normally cause me to do something else, but I decided to open up the file and start working on it.

After about 2.5 hours I was 75% done. I found somebody to do a cover design, ordered it and translated a big chunk of the book. During this time I didn’t check my phone or my Facebook once.

” Okay, I thought. This could still be placebo but either way I got some shit done” .

Sports:

Most sport I engage in are solo sports (lifting weights, calisthenics, Yoga) so there’s not much to figure out. But I was on Modafinil when I decided to do a kickboxing session where the coach would hold pads and I’d hit them.

The better you do, the more difficult the combinations become.

My mind seemed to be significantly more efficient in recognizing patterns and communicating them to my body. It was like combinations immediately clicked without me having to think them over. I also felt like my endurance was better. This can be explained by the decreased used of processing energy by the brain , or, could just be non-related of course.

Work:

During my work at the clinic I had my first noticeable downside to being “on” . I’m talkative and like to share information, but normally I’m also very aware of the differences in knowledge between me as a therapist and the client. I use analogy and step by step explanation to try to get what’s in my brain, in the client’s. This day was different.

My brain was making connections and associations that were more complex and far-fetched that usual and even though they made a lot of sense for me, during explanation I could tell that clients couldn’t keep up with what I was trying to bring forward.

My normal response would be taking a step back and explaining in a different, more detailed way.

This time though, my underlying response was irritation. “Why can’t he/she keep up?” was clearly coming from the back of my mind.

Noting this gave me the opportunity to change my behavior and even though I don’t think my shift in thinking and speaking was noticeable for any of the clients, it was uncomfortable for me.

Overall:

-Very noticeable effect on “processing power” of the brain without feeling stimulated. Easy to get fully absorbed into a chosen task and strong need to finish projects.

-Talkative, better use of vocabulary and sometimes words will come up that I normally never use.

-Better memory, I recall names, situations much better. I also suddenly remembered a password I’d lost a long time ago.

-No coming down, no desire to take it on days when I decide not to take any.

-Slightly easier to get annoyed with people / processes that take longer than they should from my perspective.

Conclusion:

So far Modafinil has been an absolute addition in my pursuit of getting shit done. My productivity , ability to process data and my planning has been at a level I didn’t think was possible for me. All of this has been on a dosage half of the recommended dose as well.
It’s a good thing that I don’t seem to miss it when I’m not on it. Actually, I’ve noticed that when working with clients, it’s actually better to not be on.
But on days where I need to focus on projects such as writing articles, doing research, shooting videos and creating marketing content, this is a keeper.

 

Hook a Brother up
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Must Watch: Anti – Hangover Remedy and much more (What I’ve Learned)

Credit goes to What I’ve learned 

His Youtube Channel is FULL of easy to understand, well animated and impact-full information regarding health and exercise.

Subscribing is highly recommended!

 

 

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