Why All Women Should Take A Self-Defense Class

For your own safety, I strongly urge you to sign up for a self-defense class immediately. There is nothing more important for women to know than how to defend themselves against rapists. I recently took my first self-defense class, and I highly recommend that all women do the same. Your only protection against attack is having some strategies that you are prepared to use at any time. Here are some things that surprised me from my class.

Is pepper spray effective?

While it can be effective, it is rarely used because most women keep it in their purse or on their keychain and do not have it ready to fire. Also, while spraying, some of it can get into your own eyes, making it difficult for you to run away. Since the class, I now carry my mace in hand with my finger on the trigger whenever I am alone outside.

Is it effective to put a key from your keychain between your fingers for a self-defense strategy?

Likely the key will fall back into your palm if you attempted to punch someone. It is more effective to hold a key between your thumb and 3rd finger, with the point of the key next to your index finger. That way you could use it to slash your attacker.

Which way should you run if someone is aiming a gun at you?
Run to the shooter's right. He will have a harder time tracking/hitting you than if you ran to his left. Run in a zigzag pattern, with zigzags every ~2 seconds.

What should you do if a "thief" asks for your wallet?
Throw it far, then run away. Remember that he may be more interested in raping, kidnapping or killing you than taking your money.

Should you run, fight, or do what he tells you if an attacker threatens you with a gun or weapon?
Run if you can. If you can't run, fight. Do not believe anything he says. Bad guys can't be trusted to tell the truth. Don't believe him if he says he only wants to rape you. Don't believe him if he says he only wants your money. His intentions are all bad, and he will lie to you. You have a better chance of survival if you run than if you do what he says. 50% of the time, he will not even shoot. If he shoots you, there is a high percentage that it will not be fatal. If his intention were to kill you with his weapon, he would have already done so. He wants to use his weapon to exercise control, power and manipulation.

Do attackers select targets based on clothing or looks?
No. They care more about who is an easy target. They look for someone who is weak, slow, distracted, busy, on the phone, unaware, etc. Do not be the easiest target in the parking lot. Plan ahead where you go, where you park, whom you are with. Walk quickly and with upright posture so you look like someone assertive who would fight back or would not go down easily. Know who and what is around you at all times. Never assume that you are safe. I know someone who was attacked in Columbiana mall at mid-morning near one of the restrooms. She fought back, so eventually he ran away.


In order to learn specific fighting techniques and moves, you must take a self-defense class. I highly recommend the class I took from Sensei Chris Feldt; it was truly life-changing. He offers similar classes monthly, or find a convenient self-defense class near you. Taking the class from a Karate instructor was ideal!


Source:
Sensei Chris Feldt. Self-defense class offered at Samurai Karate Studio (located in Northeast Columbia).
<www.samuraikarate.net>

Pain in Achilles Tendon: How To Treat

Symptoms of Achilles Tendinitis:

1. Pain in the Achilles tendon.

2. Pain with walking when you first wake up in the morning.

3. Pain with aggravating activities or sports, especially if they involve running.

4. May progress to pain even with usual daily activities, such as walking.

5. Decreased pain when you are resting.

Causes of Achilles Tendinitis:

1. Repeated impact on the leg, such as jogging or sports.

2. Improper sports/exercise training, such as increasing pace, distance or intensity too soon.

3. "Running on uneven or loose terrain." (1)

4. Overpronation of the foot.

5. Tight calf muscles.

6. Incorrect shoewear.

Modifying Your Exercise To Decrease Achilles Tendinitis:

1. Rest from aggravating exercises. Replace with pain-free exercises, such as swimming or biking.
2. Eliminate running or greatly reduce your running. Do not jog on hills. Avoid jogging on roads/sidewalks.
3. Modify your shoewear or get fitted for orthotics.
4. Eliminate intervals.
5. Increase calf stretching, and perform prior to and after exercising.
6. Use ice or ice massage to the Achilles tendon, especially after your sport.
7. Consider seeing a physical therapist and/or a certified prosthetist/orthotist.
8. Ask your primary doctor for a referral to an orthopedic foot/ankle specialist.
9. Return to your sport at a slow, pain-free pace.
10. Incorporate eccentric calf strengthening (if they can be done pain-free). For example, stand and do a calf raise with both legs. At the top of the calf raise, release the good leg so that you are standing only on the affected leg. Use the affected leg to lower yourself back down. Repeat 3 sets of 10-15 reps.

Specific Reference: 

(1). Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. 2003: Mosby. Page 405.

General Reference:
Greenberg RC, Saltzman C. "Achilles Tendon Dysfunction," in Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. 2003: Mosby. Pages 405-410. 

Why Sleeping In Fetal Position Is Bad For Your Back

Fetal Position: Does It Cause Back Pain?
Side sleeping can be ideal for most individuals, but curling up too much into fetal position can actually cause back pain or at least contribute to it. Fetal position puts your spine into a forward bent or flexed posture, which is similar to sitting slumped or standing and bending forward. As much as fetal position may be comfortable, it is not healthy for your spine to be in that flexed posture for hours at a time.

Forward vs. Backward Spine Positions and Back Pain:
If you have never had low back pain, you can learn this lesson from those who do: most individuals with low back pain respond best to backwards bending or back extension exercises, not flexion or forward bending. In other words, having your back in a forward bent or flexed position is not very healthy for your spine (low back, mid back or neck).

Neutral Spine Sleeping Posture To Avoid Low Back Pain:
I am not saying you should sleep in a backward bent position either. Simply find a neutral sleeping posture which puts your back into a relatively straight position. This can easily be achieved when sleeping on your side by not bringing your knees up toward your chest. Have your knees slightly bent but do not pull up your legs so that your low back becomes rounded or flexed.

Pillow Between Knees To Prevent Low Back Pain:
To further improve your neutral spine position, sleep with a firm pillow between your knees or use a body pillow. My pillow of choice is a small, firm, rectangular one. I have seen pillows made for this purpose at Bed, Bath and Beyond, but they are more expensive than simple, decorative pillows which are just as effective (check the clearance rack at your favorite discount store).

Prevent Low Back Pain With Good Posture:
While you are looking to achieve a neutral sleeping posture, also work on neutral sitting postures during the day. For example, avoid sitting in a recliner or chair/chaise with your legs extended in front of you because that also puts your low back into a rounded or flexed position. In a desk chair, sit at the back of the chair with a lumbar pillow for added support. Similarly, avoid bending forward when you are standing or sitting; instead, use your legs to squat and maintain your back in a straight position.

Low Back Muscle Spasm

What Is Low Back Muscle Spasm?

One presentation of low back pain is muscle spasm. This can accompany a low back strain or many other lumbar spine diagnoses. Low back muscle spasm presents as sudden, severe pain in part of the low back with decreased ability to move it for a time. For example, you are in a bent position and you cannot straighten up. That muscle is hard/tight to the touch compared to the other back muscles. It may appear swollen; for example, the right side of your low back looks bigger than the left. This can be present for a few minutes-hours and can come repeatedly over a number of days to several months, depending on your activities, movements and postures.

How To Treat Low Back Muscle Spasm:

It usually requires you to change positions, and the severity decreases if you find a relieving position such as lying on your side or getting onto hands and knees. Any new injury needs to be treated with ice for at least 2-3 days to minimize swelling and inflammation. Muscle spasm can be decreased with the use of heat to relax the muscle. If there is not significant swelling or internal inflammation, you can use heat to treat the pain associated with muscle spasms.

Medical Treatments for Low Back Muscle Spasm:

For this diagnosis, you will likely be prescribed muscle relaxers, anti-inflammatory medicine and/or pain relievers. Certain movements, positions or activities may need to be limited to prevent the spasm from returning (for example walking less, decreasing housework, or not playing your sport for a time). Other treatment options are Physical Therapy, chiropractic care, massage, and acupuncture.

How To Prevent Low Back Muscle Spasm:

If you prevent all other forms of low back pain, you will prevent low back muscle spasms. This means:

1. Practice good postures.

2. Practice good ergonomics and body mechanics.

3. Exercise regularly for your overall spine health.

4. Avoid a sedentary lifestyle because all tissues, including your spine, thrive on movement.

5. Do back extension exercises (moving spine in backward direction).

10 Easy Ways To Add Exercise To Your Busy Day

Photo: NOAA's National Ocean Service

1. Do push-ups when you first wake up. Take 10-20 seconds to jump start your morning and your metabolism!

2. Hold a squat position while you brush your teeth. Or do a set of squats.

3. Stand on one leg to put on your socks and shoes by holding a squat position and crossing one leg over the other knee (be sure your back is straight).

4. Do straight leg raises while doing hair, makeup or other grooming activities. Stand on one leg and kick the other leg forward, sideways or backwards, keeping the knee straight.

5. Squat several times while making the bed. It will strengthen your legs and help with your body mechanics.

6. Do knee extensions (kicks) while eating breakfast. Sit toward the back of your chair, with your thighs fully supported. Then extend one knee 10-15 times and repeat with the other leg.

7. Do back arches while driving to work. Change from slump sitting to overarching your back. Then relax back down to a neutral posture (back straight) and arch again. Repeat 15-30 times.

8. Roll your shoulders backwards while sitting at your desk. Repeat 20 times.

9. Raise up onto your toes (calf raises) while washing your hands. For a challenge, do this on one leg at a time.

10. Take a few minutes to do jumping jacks or mountain climbers while watching TV.


Exercise does not do itself. If you don't make extra effort to exercise, it will simply disappear from your lifestyle. Whether you need to lose weight or not, exercise is critical for the health of your entire body. Ideally, it is recommended that adults exercise >30 minutes/day, 5-7x/week (or more for weight loss). But honestly, some individuals are too busy to do 30 straight minutes of exercise. If that person is you, the only way to exercise will be a few minutes at a time. Please add in comments if you have additional exercises to share.

Plantar Fasciitis: Self-Treatment

If you have plantar fasciitis, it is very painful and can last a long time (months-years), but the more you do the following, likely the sooner your foot pain will go away. Here are some of the components of a Physical Therapy treatment plan and home exercise program. If you do these consistently and aggressively, you may be able to avoid PT.

Rest: Avoid aggravating activities, such as excessive walking. Avoid jogging and any exercises that increase your foot pain. If you want to exercise, try biking or swimming laps.

Motion Exercises: Move your ankles around (up/down, side to side, circles) whenever you are sitting or lying down, especially just before you stand up (for example: before getting out of bed in the mornings). Or spell out the alphabet using your ankles/feet (spell each letter of the alphabet 1-2 times before standing up).

Calf/Achilles Stretching: Hold each stretch for 20-30 seconds, and repeat 3-4 times. Do this several times throughout the day (3-5 or more times per day). The first 3 pictures show various ways to stretch the calf muscle (gastroc), so choose at least 1-2 of these. The fourth picture is a soleus stretch (lower part of calf) which is also important. The last photo is a plantar fascia stretch which is easy to perform anywhere in the sitting position.

Photo: foothealth.about.com

Photo: www.runwithholly.com

Photo: fitbie.msn.com

Photo: www.dailystoke.com

Photo: www.drwolgin.com

Deep Tissue Massage: Massage your heel and arch with very firm, deep pressure for 10-15 minutes, 1-2x/day.

Ice Massage: Rub an ice cube on your heel/arch for 5 minutes or until it becomes numb. Do this 1-2x/day.

Modification of shoewear: Modify your shoes if they aggravate your pain. Find the shoes that give the most relief. Ideally, stay off your feet as much as possible. It may be helpful to try various shoe inserts if you need additional arch support.

Disney World: Tips For a Pain-Free Vacation

Photo: wickedboy_007

We recently headed to sunny Orlando with 5 adults and 5 kids under age 4 to enjoy a fun-filled adventure at Disney World, so out of my own experience and observations, here are some tips to keep you and your family pain-free on your next Disney vacation.

1. Wear tennis shoes. I know that women may prefer to look cute, but 12-15 hours of standing/walking in anything other than tennis shoes will likely cause you more pain throughout the day. At Disney, your feet and legs will be tired regardless of your shoes, but you will feel better with good, supportive sneakers. I once wore flip flops at Carowinds all day, thinking I would get on a lot of water rides. But at the end of the day I could barely walk because my legs ached so much.

2. Use sunscreen and re-apply it frequently. Vacation is no fun if you or your kids get sunburned.

3. Do not try a new sunscreen on your first day of vacation. Thankfully we tested out a new sunscreen the week before vacation and learned that my son was allergic to it. So on vacation we resorted to our usual Banana Boat, and it worked great, just like last year. An allergic reaction to any new skin product can cause terrible itching, discomfort, redness, rash, etc, so don't risk it.

4. Wear a hat. This is one of the best ways to prevent getting a sunburn on your face.

5. Pack a ton of bottled water. Disney allows you to bring coolers (under a certain size), so pack them full of drinks. This will save you a load of money and will keep you hydrated. Trust me, you will need a drink even as you wait for the shuttle out of the parking lot. Then you will have to wait in line for the ferry or monorail, so you will likely finish your first bottle before you even enter the front gate of the park itself. If this was true for us in May, it will only get worse during the hottest summer months.

6. Arrive early at your favorite events to get good seats. Otherwise you will strain to see and you will hurt your neck from holding your child on your shoulders for the duration of the parade, show, etc. If you want a good view of the Electric Parade, arrive around Main Street more than an hour before the show starts in order to get a first or second-row view.

7. Take rest days between park days. Or plan water parks or smaller outings on those days. You will have to wake up early on park days, if you want to enter the park around opening time (9:00 am). This means arriving at the parking lot between 7 and 8 am. And likely you will not leave until after 10 pm, so you will be exhausted even on day 1 of your vacation. Try to build rest into your vacation, or you will truly need another vacation to recover.

8. Have sufficient stroller seats for all younger children. Our double stroller is not comfortable for sleeping, so we rented a double stroller for the week, and the kids slept great in it. It was well worth the cost. It is not comfortable to hold a sleeping baby for a long period of time. There are benefits to using infant carriers, in which your baby is strapped onto your chest or back, but I would not recommend them at Disney, simply for your own comfort. A stroller is ideal both for you and your baby. Plus it gives much-needed storage space!