Stretching for Golfer's Elbow

Stretching for Golfers
By: Julee Miller, AP, DOM, LMT, BS
(904) 448-0046/ http://www.hpjax.com/

Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective. Golf swing flexibility is critical to making a full turn with minimal effort, and keeping the stress on your lower back to a minimum. Simple stretches performed regularly will keep you on the golf course all year-round.

Golfer’s Elbow: By far the most common cause of golfers elbow is overuse. Any action which places a repetitive and prolonged strain on the forearm muscles, coupled with inadequate rest, will tend to strain and overwork those muscles.
There are also many other causes, like a direct injury, such as a bump or fall onto the elbow. Poor technique will contribute to the condition, such as using ill-fitted equipment, like golf clubs, tennis racquets, work tools, etc. While poor levels of general fitness and conditioning will also contribute.
Symptoms:Pain is the most common and obvious symptom associated with golfers elbow. Pain is most often experienced on the inside of the upper forearm, but can also be experienced anywhere from the elbow joint to the wrist.
Weakness, stiffness and a general restriction of movement are also quite common in sufferers of golfers elbow. Even tingling and numbness can be experienced.
Prevention:There are a number of preventative techniques which will help to prevent golfers elbow, including bracing and strapping, modifying equipment, taking extended rests and even learning new routines for repetitive activities. The following preventative steps will help you avoid this sport-limiting injury and allow you to remain on the golf course painfree:
Before any activity be sure to thoroughly warm up all the muscles and tendons which will be used during your sport or activity.
Flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. When this happens, strains, sprains, and pulled muscles occur. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine.









How to Stretch
Based on the research, the best time to stretch is either after a workout, when the soft tissues are warm and pliable, or as a stand-alone workout that won’t be followed by anything powerful or intense. For best results warm up lightly in a way that gently introduces your muscles to the upcoming activity, and save your stretching for after the activity is over. On “off” days, or “stretch only” days begin with a warm up walk of about 5 minutes. Then you may begin 5-10 minutes of stretching before you perform your bike/swim/run workout. All stretches are done SLOWLY, without bouncing. Hold each stretch 10-30 seconds. Go to the point you feel mild tension, relax as you hold the stretch. The feeling of tension should subside as you hold the position. If it does not subside, ease off slightly and find a degree of tension that is comfortable.



Breathing
Should be slow, rhythmical and under control. Exhale as you perform the stretch, then breath slowly as you hold each stretch. DO NOT hold your breath- your muscles require oxygen in order to allow them to elongate. If a stretch prevents you from breathing- ease off and reduce the stretch.

Why Stretch?
WStretching, because it relaxes your mind and tunes up your body, and should be a part of your daily life. You will find that regular stretching will reduce muscle tension, increase range of motion, prevent injuries, prepare you for activity, develop body awareness, promotes circulation, and just feel good. Proper stretching means stretching within your own limits, relaxed, and without comparisons.


By making the most of each training session, listening to your body, stretching, and utilizing your Health Care Team (Physician, PT, Acupuncturist, Massage Therapist) effectively, you can recover at infinitely quicker rates to remain in, or return to, the sport you love.
For further information please contact: Julee Miller AP, DOM, LMT (904) 448-0046/ jmacupunture@hpjax.com



Good Health. Good Sports. Good Life.

Acupuncture for Headaches

Qi Mail™The Acupuncture Newsletter
September 2009

Julee Miller AP, DOM, BS, LMT

Health Pointe Jacksonville, LLC
3840 Belfort Road, Suite 305Jacksonville, FL 32216
904-448-0046

Acupuncture for Headaches

Headaches are extremely common. While everyone experiences an occasional headache, statistics show that 1 out of 6 people suffer from chronic headaches. Acupuncture can effectively relieve headaches, as well as treat their underlying causes. In fact, headaches are one of the conditions most commonly seen in acupuncture clinics today. It can offer powerful relief without the side effects that prescription and over-the-counter drugs can cause. Headaches that can be treated with acupuncture include migraines, tension headaches, headaches occurring around the menstrual cycle, sinus headaches and stress-related headaches.

How Acupuncture Treats Headaches: Many variables are looked at in order to properly diagnose and successfully treat headaches. Each individual is treated differently depending on their unique symptoms. Some of the factors that will determine what acupuncture points and other treatment techniques are used include: what triggers the headaches; the location, frequency and intensity of the headaches; the quality of the pain; the time of day that they occur; what helps the headaches and what makes them worse.

Types of Headaches: When treating with acupuncture, headaches are often classified by their location. This is only a broad guideline which needs to be further refined and integrated into the treatment for each individual, but this shows meridians and patterns that affect each area of the head.Top of Head: Liver Meridian (Liver Blood Deficiency, Liver Yang Rising)Sides of Head: Gall-Bladder Meridian (Liver-Yang, Liver-Fire or Liver-Wind Rising)One Side Only: Gall-Bladder Meridian (Liver-Yang or Liver-Fire Rising)Temples: Gall-Bladder Meridian (Liver-Yang, Liver-Fire or Liver-Wind Rising)Behind the Eyes: Liver Meridian (Liver Blood Deficiency, Liver Yang Rising)Forehead: Stomach Meridian (Stomach Deficiency or Stomach-Heat)Back of Head (Occipital): Bladder Meridian (Kidney Deficiency or Damp-Heat in the Bladder) or External WindWhole Head: Kidney-Essence Deficiency or External WindAcupuncture can significantly relieve headaches and is an important component to managing recurring headaches and migraines. If you have any questions, please call for a consultation.

Studies Show that Acupuncture Stops Headaches

Two separate systematic reviews by Cochrane Researchers show that acupuncture is an effective treatment for prevention of headaches and migraines. In each study, the researchers tried to establish whether acupuncture could reduce the occurrence of headaches. One study focused on mild to moderate but frequent "tension-type" headaches, whilst the other focused on more severe but less frequent headaches usually termed migraines. Together the two studies included 33 trials, involving a total of 6,736 patients.Overall, following a course of at least eight weeks, patients treated with acupuncture suffered fewer headaches compared to those who were given only pain killers. In the migraine study, acupuncture was superior to proven prophylactic drug treatments.In one specific study involving 270 patients, acupuncture cut tension headache rates almost in half. Researchers divided the patients who reported similarly severe tension headaches into three groups for the study. Over the project’s eight-week period, one group received traditional acupuncture, one received only minimal acupuncture (needles inserted at non-acupuncture points, and at only shallow levels), and the third group received no treatment.Those receiving the traditional acupuncture reported headache rates of nearly half that of those who received no treatments, suffering 7 fewer days of headaches. The minimal acupuncture group suffered 6.6 fewer days, and the non-acupuncture group suffered 1.5 fewer days. When they received acupuncture after the main study period, the “no treatment” group also reported significantly fewer headache days. The improvements continued for months after the treatments were concluded, rising slightly as time went on.Sources: British Medical Journal, July 2005Acupuncture for tension-type headache. Cochrane Database of Systematic Reviews, Issue 1. Art. No.: CD007587 DOI: 10.1002/14651858.CD007587Acupuncture for migraine prophylaxis. Cochrane Database of Systematic Reviews, 2009, Issue 1. Art.No.: CD001218 DOI: 10.1002/14651858.CD001218.pub2

7 Healthy Habits for Headache Sufferers
Diet- Eat regular meals at regular times to avoid your blood sugar from falling too quickly. Also, avoid foods and drinks that are known to trigger headache attacks including processed meats, aged cheese, alcohol, and foods and beverages that contain aspartame.

1. Sleep- Maintain a regular sleeping schedule, including weekends and vacations.
2. Stress- Stress is one of the most common headache and migraine triggers. Implement stress reduction techniques into your daily life.
3. Exercise- Exercise stimulates the body to release endorphins, which are brain chemicals that improve mood and relieve stress, which are known headache triggers.
4. Headache Diary- Keep a diary of when your headaches occur, along with any triggers, and share the information with your healthcare provider.
5. See Your Healthcare Provider- Make an appointment with your healthcare provider to specifically discuss your headache.

Be a Partner in Your Headache Care- Be informed, be a participant in your treatment and be an advocate for your headache care.


5 Ways to Relieve Headaches Naturally

Want some natural alternatives to ease your aching head? The Headache PointLarge Intestine 4 is such a powerful acupuncture point for headaches that is often referred to as “the headache point”. It is located on the padded area of your hand between the thumb and index finger, between the first and second metacarpal bones. Massage this point with your thumb on both hands for approximately 30 seconds.

Peppermint Oil: Peppermint oil has a calming and soothing effect on the body, and is often used to treat headaches. Rub peppermint essential oil across your forehead and temples to relieve a tension headache or inhale a peppermint steam treatment to treat a sinus headache. Adding 10-15 drops of peppermint oil to a warm bath is another great way to relax, help reduce muscle tension and relieve a headache.

Cayenne PepperResearch suggests that capsaicin can help relieve cluster headaches. In one study, people with cluster headaches rubbed a capsaicin preparation inside and outside their noses on the same side of the head as the headache pain. Within five days, 75 percent reported less pain and fewer headaches.

Feverfew: Feverfew is a medicinal herb that has been used since ancient Greece for swelling and inflammation. Studies have shown that feverfew limits inflammation of blood vessels in the head and can reduce headaches. Feverfew generally takes up to four to six weeks to take effect. Sip tea or take a feverfew supplement daily.

Ginger Tea: Numerous clinical studies have shown that ginger can be used to relieve headaches. Researchers believe it does so by relaxing the blood vessels in the head and diminishing swelling in the brain. It also activates natural opiates in the brain that relieve pain, and it reduces prostaglandins, which are responsible for causing inflammation.

Meet Tamara L Luffy LMT, CNHP

As I was driving to the clinic this morning, I began thinking of all of the possible topics that I wanted to share in this blog (I mean I was focusing on the road)! I realized that I hadn't really put much information out there about myself! So for anyone interested, here it is!

I grew up about an hour south of Pittsburgh Pennsylvania in a little town called Washington. My older brother and I were afforded the benefits of growing up in the 'country' where we could be gone all day playing in acres of woods, riding motorcycles through the fields, etc.

At the age of 13 I started odd jobs to be able to afford whatever it is that 13 year olds 'need'. Over the years I babysat, tutored, cut grass, worked concession stands, did some remodeling, and made crafts to sell at fairs for extra money.

When I turned 16 I was able to get my first job and find out what my dad had been complaining about all of my life come tax time! I got a job in retail selling clothes and before two years were up I was promoted to an assistant manager position.

I stayed with that position until I went to college and studied Anatomy and Physiology, Psychology, Biology and all of the other fun subjects until I found The World of Natural Medicine in an herbology book. Thus began the journey that I continue on today!

After I completed massage school, I landed a job in Pittsburgh with a new company: Back For Life Inc. I became the Director of Operations for the company which is where I really learned a lot about business. I was responsible for a full time staff of 3 and at any given time 26 independent contractors to provide massage services to the area companies, salons, chiropractors, hospitals, home clients and the Pittsburgh Steelers. On top of that I was also performing the accounting, sales meetings, administrative duties, and providing massage. It was a great learning experience that continued until I felt it was time to work for myself!

At the end of 1999 I began working on my own clients and providing services for The University of Pittsburgh Medical Center in their Center for Complementary Medicine Clinic. I continued some of my most rewarding work there until I moved to Jacksonville in 2007 to be with my boyfriend that I had been dating long distance for a year and a half (my husband as of 6/13/09).

After acquiring my florida massage license, my best friend of 10 years moved here from Houston and we began plans to open our Integrative Health Clinic. Health Pointe Jacksonville, LLC was born over many late nights with many glasses of wine!

It has taken a lot of work, the help of many wonderful friends and family, and dedication to get to where we are right now....which is with a very fruitful, successful Health clinic where I get to come to work and do my favorite thing: help people!!

Posted by Tamara L Luffy LMT, CNHP

Acupuncture for Fibromyalgia Syndrome by Julee Miller, AP, DOM, LMT

Qi Mail™The Acupuncture Newsletter
August 2009
Julee Miller AP, DOM, BS, LMT
Health Pointe Jacksonville, LLC
3840 Belfort Road, Suite 305Jacksonville, FL 32216
904-448-0046/www.hpjax.com



Acupuncture for Fibromyalgia Syndrome

Fibromyalgia Syndrome (FMS) affects an estimated 2 percent of the population. Conventional therapies are limited in the success of treating this complex and unexplained condition. Current treatment is largely comprised of prescribing different medications for the varying symptoms in a trial and error approach. Research shows that as many as 90 percent of people with fibromyalgia have turned to complimentary and alternative medicine to manage their symptoms. Acupuncture, in particular, has become a popular treatment choice and has shown to be an effective treatment for FMS.What is Fibromyalgia Syndrome?Fibromyalgia is a medically unexplained syndrome characterized by chronic widespread pain, a heightened and painful response to pressure, insomnia, fatigue, and depression. While not all affected persons experience all associated symptoms, the following symptoms commonly occur together:• chronic pain• debilitating fatigue• difficulty sleeping• anxiety and depression• joint stiffness• chronic headaches and jaw pain• difficulty swallowing• dryness in mouth, nose, and eyes• hypersensitivity to odors, bright lights, and loud noises • inability to concentrate (called "fibro fog")• incontinence• irritable bowel syndrome• numbness or tingling in the fingers and feet• painful menstrual cramps• poor circulation in hands and feet (called Raynaud's phenomenon)• restless legs syndromeFibromyalgia is diagnosed when there is a history of widespread pain in all four quadrants of the body for a minimum duration of three months and pain when pressure is applied to at least 11 of 18 designated tender points on the body. This condition does not result in any physical damage to the body or its tissues and there are no laboratory tests which can confirm this diagnosis. Symptoms often begin after a physical or emotional trauma, but in many cases there appears to be no triggering event. Women are more prone to develop the disorder than are men, and the risk of fibromyalgia increases with age. From an Eastern PerspectiveThe Oriental medicine theory of pain is expressed in this famous Chinese saying: "Bu tong ze tong, tong ze bu tong" which means "free flow: no pain, no free flow: pain."Pain is seen as a disruption of the flow of Qi within the body. The disruption of Qi that results in fibromyalgia is usually associated with disharmonies of the Liver, Spleen, Kidney and Heart Systems.The Acupuncture TreatmentOriental Medicine does not recognize fibromyalgia as one particular disease pattern. Instead, it aims to treat the specific symptoms that are unique to each individual depending on their constitution, emotional state, intensity and location of their pain, digestive health, sleeping patterns and an array of other signs and symptoms. Therefore, if 10 people are treated with Oriental medicine for fibromyalgia, each of these 10 people will receive a unique, customized treatment with different acupuncture points, different herbs and different lifestyle and dietary recommendations.Because the symptoms of fibromyalgia are highly variable form one person to another, a wide array of traditional and alternative treatments has been shown to be the most effective way of treating this difficult syndrome. A treatment program may include a combination of psychological or behavioral therapies, medications, exercise, acupuncture, herbal medicine and bodywork.If you have fibromyalgia, acupuncture and Oriental medicine may be what you’ve been looking for to ease your symptoms and reclaim your health and vitality. Please call for a consultation today.

Study on Acupuncture and Fibromyalgia
A recent study from the Mayo Clinic found acupuncture helpful in treating the fatigue and anxiety commonly experienced by fibromyalgia patients. In the trial, patients who received acupuncture to counter their fibromyalgia symptoms reported improvement in fatigue and anxiety, among other symptoms. Acupuncture was well tolerated, with minimal side effects.In the double-blind study, Mayo Clinic doctors gave 25 fibromyalgia patients acupuncture, and 25 “sham” acupuncture treatments. Patients received six treatments during the two- to three-week study. Those who received acupuncture treatments reported less fatigue and anxiety one month following after treatment than did the “sham” group."The results of the study convince me there is something more than the placebo effect to acupuncture," says David Martin, M.D., Ph.D., lead author of the acupuncture article and a Mayo Clinic anesthesiologist. "It affirms a lot of clinical impressions that this complementary medical technique is helpful for patients."Dr. Martin says the study demonstrates that acupuncture is helpful, and also proves physicians can conduct a rigorous, controlled acupuncture study. Future research could help physicians understand which medical conditions respond best to acupuncture, how to apply it to best relieve symptoms, and how long patients can expect to their symptoms to decrease after each treatment.Dr. Martin performed the study at Mayo Clinic Rochester with co-authors Ines Berger, M.D.; Christopher Sletten, Ph.D.; and Brent Williams. The study used only two acupuncturists and examined only patients who reported more severe symptoms, offering better experimental control. Still, the Mayo Clinic doctors urged more study to see how acupuncture can best be used in treating fibromyalgia patients.Source: Mayo Clinic (2006, June 13). Acupuncture Relieves Symptoms Of Fibromyalgia, Mayo Clinic Study Finds.


You can help cut your risk significantly by incorporating a few simple lifestyle changes into your daily routines and habits, according to Bob Flaws, author of Curing Fibromyalgia Naturally with Chinese Medicine:

1. Eliminate processed foods from your diet, especially white sugar and white flour products. These products give our bodies little nutrition and over time can damage our digestion as well as cause obesity, one of the common problems related to fibromyalgia.
2. Include all unprocessed foods in your diet, such as proteins, complex and unrefined carbohydrates, vegetables, whole grains and legumes.
3. Eat foods that support the functions of the spleen and stomach. In other words, avoid overly greasy foods, ice cold drinks, alcohol, raw and uncooked foods, hot, peppery foods, coffee, and too much fruit. Avoid daily juice drinks since these are the same as eating a candy bar in the amount of sugar introduced into the body.
4. Stop drinking sodas. Sodas are acidic in nature and loaded with sugar and chemicals. Sodas are detrimental to both the spleen and the kidneys.
5. Find some type of exercise that you really enjoy and just do it! Pumping iron is not for everyone. You would probably benefit most from some kind of cardiovascular exercise to keep to blood moving, like swimming, yoga, stretching, and bicycling.
6. Take a walk every day. If you live with a dog or cat, play with them daily. Animals live in the moment and love to play. This is a great way to break stressful daily routines.
7. Practice Chinese self massage every morning by stimulating the acupuncture points on the body and limbs to help promote the flow of Qi and blood in the channels.
8. Buy some relaxation tapes with guided imaging. Learn how to really relax. This means bodily relaxation as well as mental repose. Use these tapes daily for the best results.
9. Take a look at the old habits and patterns of your life and ask yourself what you can do to make your life better. Take up tasks and hobbies that are interesting to you and break the normal routine of your day.
10. If you know that you have too much stress in your life, find a solution. This may be finding a new job or new, more supportive relationships. Understand that stress alone can kill you, and if you smoke and consume alcohol to escape stressful situations, you are only fooling yourself.

Recent write up in the Southside Business Men's Club Newsletter

This post is written by Dr. Julee Miller AP, Dipl of OM, LMT and co-owner of Health Pointe Jacksonville, LLC

GETTING TO KNOW YOU
This week we will get to "know" our new member, Julee Miller. Julee joined SBMC January 14, 2009. Her sponsors are Ray Cooney and Jim Cox. She is a Florida native from the St. Petersburg area, has two brothers, one sister, a niece and nephew. She has a Bachelor of Arts (Athletic Training/Sports Medicine) degree from Maryville College in Tennessee, a License in Massage Therapy with certifications in Sports Massage, Neuromuscular Therapy, Myofascial Release Technique, Deep Tissue Modalities, Reflexology and Reiki. Has a post graduate degree in Acupuncture and Oriental Medicine from the American College of Acupuncture and Oriental Medicine in Houston, Texas with subspecialties in pain management and women's health. Julee has 15 years experience in the treatment of musculoskeletal injuries and pain management and has worked with professional athletes such as the Pittsburg Steelers and Pirates and Penguins. She traveled to Greece as a member of the 2004 Olympic Massage Therapy team treating all competing athletes. Julee moved to Jacksonville to "take a bite out of the American Pie and open my own wellness clinic with my friend and associate Tamara Luffy offering Acupuncture and Chinese Herbs, Massage Therapy, Wellness Counseling and infrared Sauna Treatments." We concentrate on sports injury treatment, women's health: fertility, menopausal syndrome, hormone imbalances as well as treatment of ADD/ADHD. One of Julee's favorite local restaurants is Caps on the intercoastal and highly recommends their seared Tuna. She also enjoys fresh made sandwiched, Goat cheese, tomatoes and olives. Her favorite weekend activity is boating. When asked what person has had the most influence on her life, Julee replied "I am constantly inspired by those with so little but gives so much. I love it when a person can stop me in my tracks and remind me that it isn't "things", but people that matter and to stop worrying and whining and just open my eyes."

Our Open House was a Success!

L to R: Dr Nicki, Dr Julee, Tamara, and Jodi Leafer with some
Chamber members in the background.

After many months of networking with great groups in Jacksonville, HPJax had our Open House! Members from The Southside Business Mens Association, the Jacksonville Chamber of Commerce, and the Manderin Coffee Connect group showed up to learn more about our business and support our place in Jacksonville's small business community.

Dr Julee Miller was providing free auricular (ear) acupuncture and Dr Nicki Anzalone was doing complimentary posture analysis. We had a lot of good food, good people, and great door prizes during the evening. It was a success.......the sky is the limit!

New Clinic Now Open!!!!

Since this is my first post I thought that I would excitedly tell everyone about our clinic: Health Pointe Jacksonville, LLC!  My business partner Julee and I had thrown around the idea of opening a Health and Wellness Clinic using the skills that we have both been perfecting for 15 years.  We worked for the same massage company in Pittsburgh some 11 years ago and it was the start of an invaluable and hilarious friendship.  

We opened our doors in November of 2008 in Southpoint's 'Medical Mile' in Jacksonville, Florida.  We have 5 treatment rooms, our office, waiting room and our Infrared Sauna room.  We provide Craniosacral Therapy, Deep Tissue Massage, Reiki, Reflexology, EFT, Acupuncture, and Infrared Sauna Sessions.  Julee is specializing in Sports Rehabilitation and Infertility, and I am focusing on Craniosacral and Emotional Freedom Technique with a specialization in Pediatrics.  

Since we have opened, it has been a valuable learning experience that I wouldn't give up for anything!