Learning to Move Again: The Challenges of Post-Surgery Rehab 

Rethinking Menopause Care: From Hormones to Holistic Health Movement is Medicine

Welcome to the latest episode of the Movement is Medicine Show, where health meets motion in a dance of informative dialogue tailored explicitly for those grappling with muscle and soft tissue concerns. This week, we unpack the mysteries of menopause and its far-reaching effects on musculoskeletal health with Dr. Marci. Together, we dive into critical topics like bone health and why calcium and vitamin D aren't just buzzwords but essentials during perimenopause and menopause. We're busting myths and getting real about gummy vitamins, shedding light on weight training's transformative power, and the dynamism of bone health. The conversation gets deep as we explore the complex landscape of weight loss and nutrition during menopause, emphasizing how these factors affect bone health and overall well-being. But that's not all – we go further, discussing the emotional and physiological changes triggered by declining estrogen, alternative remedies to HRT, and the critical importance of nutrition featuring whole foods and natural sources. So, grab your headphones and get ready for an enlightening session because right here, on the "Movement is Medicine Show," we're reminding you that you’re not alone in this journey – help is available, and your health matters. 00:00 Estrogen receptors impact women's bodies and health. 03:11 Midlife women need help with musculoskeletal complaints. 07:03 Seek a menopause specialist if feeling dismissed. 11:22 Hormone replacement risk for specific family histories. 14:00 Bio identical hormones are FDA approved, safe. 17:35 Weight training important for bone density during menopause. 20:54 Processed foods are bad for health. Choose natural. 22:50 Believe in yourself, it's never too late. 25:56 Personalized medicine is crucial for individual treatment. 28:52 Expressing gratitude for Dr. Marcy's expertise.
  1. Rethinking Menopause Care: From Hormones to Holistic Health
  2. Unpacking Protein: How to Fuel Your Body for Exercise and Vitality
  3. Keeping it Real: Self-Care Insights from the Movement is Medicine Podcast
  4. Move Beyond the Myths: What You Should Know About Car Accidents Before It's Too Late
  5. Chronic Jaw Pain and Neck Relief: How Dr. Rebecca Taylor Can Help

The long road back after an ACL tear – what to expect in ACL rehab.

If you’ve recently torn your ACL or had reconstructive surgery, you probably have a lot of questions about what rehab and recovery entail. The road ahead may seem long, but don’t lose hope! With hard work, perseverance and the right recovery plan, you can get back to the activities you love. 

The ACL is one of the major ligaments in your knee that provides stability and allows for a range of motion. Rebuilding your knee’s strength and range of motion after surgery is key. Rehab starts right away and continues for months. But don’t go it alone – work with a team who can tailor a program to your needs. Rehab is a journey and there will be ups and downs, but focusing on small wins and milestones will keep you motivated. 

The early stages (0-2 months)

The priority is reducing pain and inflammation while restoring some range of motion and strength. You’ll start physical therapy and exercises like heel slides, quad sets, and leg raises. Use crutches to avoid full weight bearing for 6-8 weeks. icing your knee regularly can help with pain and swelling. 

After about 2 months, you can put full weight on your leg. Your range of motion and strength continue improving with exercises that incorporate balance, stretching, and light activity like walking or biking. You’ll work on re-learning proper movement and alignment. Continue icing and attend regular therapy sessions.

The middle stages (3-6 months) 

This is where you start higher level exercises that prepare you for more intense activity. Ride a stationary bike, do bodyweight exercises like squats and step ups, and practice agility drills. Your balance, flexibility, and strength improve each week. Swimming or light jogging on flat ground can be started towards the end of this stage if cleared by your doctor. 

The final stages (6+ months) 

Full recovery can take 6-12 months but now you can look to return to normal activity and sport. Continue strength and balance exercises. When you can jog without pain, try running on uneven ground. Pivot, cut and jump exercises prepare you for sport specific activity. 

ACL rehab requires patience and hard work to be successful. Stay active and engaged in your recovery, get the right professional support, and listen to your body. You will get where you want to be if you don’t lose hope and stay focused on progress, not perfection!

Book an appointment at Head 2 Toe today to get started on your journey – we’re here to help you every step of the way!

Call us at (425) 776-2936 or book an appointment online at https://head2toeclinic.com/

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