5 Tips To Heal A Soft Tissue Injury

This is one of my specialties. As I sit here with my injured foot, I’m brought back into the ways I’ve used Yoga Therapy and other holistic techniques to heal from the innumerous soft tissue injuries I’ve had. I think this is my 8th time on crutches…but that’s a story for another time.

 

Today I want to share with you the 5 Key Things I do to recover from soft tissue injuries.

Medical Massage, Yoga Therapy, lots and lots of work with Physical Therapists both in nursing homes and in personal practice have gifted me the ability and the confidence to understand the body’s innate resilience and movement towards homeostasis.

Here are a few tips:

1. Throw the old adage RICE out the window. for soft tissue injuries. What the body actually needs is PEACE and LOVE.

P – protect 1-3 days after injury. Avoid activity and movement.
E – elevate the injured limb above the heart as much as possible.
A – avoid anti-inflammatories and ice. They reduce tissue healing.
C – compress. Use an ace bandage to reduce swelling
E – educate. Your body knows best. Avoid unnecessary treatments and let nature play its role.

L – load. Let pain guide your gradual return to normal activities.
O – optimism. Condition your brain for optimal recovery by being confident and positive.
V – vascularization. Choose pain-free cardiovascular activities to increase blood flow to repair tissues.
E – exercise. Restore mobility, strength, and proprioception by adding an active approach to recovery.

2. CARs or controlled articulate rotations

Use gentle exploration of the range of motion of the joint affected. Try making the letters of the alphabet. Add a resistance band as pain allows.

3. Isometric contraction

Contract the muscles of your injured limb without changing the length of the muscle. Isometric contraction is an analgesic that helps relieve pain. It is also a great way to work with injury to prevent stagnation and fluid buildup.

4. Massage

Use gentle strokes along the injured area moving from the extremities towards the heart. Apply warm sesame oil and make circles on the joints and long strokes on the limbs. This will help move stuck or stagnant energy, give you the opportunity to send love to your body, and improve healing outcomes.

5. Keep moving

All the non-injured parts still want to move even when you’re in the protect phase. See what mobility exercises you can do, try chair Yoga, Tai Chi or Qi Gong. Keep the energy flowing throughout your body so you can feel good.

 

 

Want to know more?

Check out my Yoga Therapy Mentorship where we talk about all things healing. Receive the support you need as you journey into the resilient, whole, complete and perfect being you are and help others do the same.

 

 

 

Dubois B, Esculier JF. Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020 Jan;54(2):72-73. doi: 10.1136/bjsports-2019-101253. Epub 2019 Aug 3. PMID: 31377722.

Ayurvedic Recipes For Spring

Ayurvedic Recipes For Spring

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Ayurvedic Recipes for Spring

 I’ve put together some of my favorites for you. These recipes will help balance Kapha Dosha, or the elements of water and earth that tend to be predominant in the spring in the western hemisphere. They include bitter and astringent tastes which have a lightening invigorating nature. During Kapha season, add more warm, light and dry foods to your diet.

Kitchari Recipe Ayurvedic Cleanse

Kitchari

  • ½  cup mung dal
  • ½ cup masoori rice
  • 2 teaspoons ghee 
  • 2 cardamom pods
  • 3 whole black peppercorns
  • 2 whole cloves
  • 1/4 tsp coriander seed
  • 1 teaspoon grated ginger
  • 1 tablespoon chopped cilantro including stems
  • 1/4 tsp turmeric powder
  • 1/4 tsp cumin powder
  • 1/4 tsp fennel
  • a pinch of hing (asafoetida)
  • 1 ¾ cup water

Soak the rice and mung beans overnight. Rinse well and set aside. Add the ghee to a pan and once melted, add the cardamom, peppercorns, cloves, ginger, and coriander seed. Sautée for 30 seconds. Then add the turmeric, cumin, and fennel along with a pinch of hing until it becomes aromatic. Add the mung beans, rice, and water. Bring to a boil. Reduce heat and simmer covered for 25-30 minutes. Add salt to taste.

 

Ayurvedic carrot ginger soup recipe

Carrot Ginger Soup

  • 4 teaspoons ghee
  • 5 cinnamon sticks
  • 2-pound bag of carrots chopped
  • 1 sweet potato chopped
  • 2 heaping teaspoons freshly grated or minced ginger
  • 2 teaspoon turmeric powder
  • 1 ½ teaspoons coriander
  • 1½ teaspoons cumin powder
  • 4 teaspoons of your favorite curry powder
  • 32 ounces vegetable stock
  • 1 can coconut milk
    • In a large pot heat the ghee. Break the cinnamon sticks and sauté until fragrant. Add the ginger then the carrots and sweet potato. Cover until the veggies are soft, stirring occasionally. When you can break the carrots with a wooden spoon, add in the rest of the spices. Mix well and pour in the stock. Close the lid, lower the heat, and simmer for approximately 30–40 minutes. Add coconut milk for a creamy texture and blend until smooth.
    Ayurvedic Recipe Sautéed Vegetables

    Sautéed Veggies

    • 1 tablespoon ghee
    • a variety of vegetables, cut into 1-inch cubes: butternut squash, zucchini, asparagus, sweet potato
    • 1 ½ cups cold water
    • Soma salt to taste
    • ¼  teaspoon turmeric powder
    • ⅛  teaspoon mustard seeds
    • ¼  teaspoon grated ginger
    • ¼  teaspoon coriander seed
    • ⅛  teaspoon black pepper

    Sautée the spices in ghee. Add the firm vegetables and sautée until soft. Then add the softer vegetables and stir until tender. Add salt and adjust the spices to taste.

    A photo of cilantro for Ayurvedic Spring chutney

    Cilantro Chutney

    • a handful of fresh cilantro
    • ½ teaspoon minced garlic
    • ½ teaspoon grated ginger
    • ½ teaspoon ground cumin
    • ½ teaspoon ground coriander
    • Juice of 1/2 lime
    • Shredded coconut
    • Water as needed

    Blend all ingredients together. Add water as necessary and adjust the amount of ingredients according to taste.

    Ayurvedic Chai Recipe

    Warming Chai

    • 5 black peppercorns
    • 5 cardamom pods
    • 5 cloves
    • 1 tbsp grated ginger
    • 1 cinnamon stick
    • 1 star anise
    • 4 cups of water
    • 1 cup of nondairy milk
    • 2 tbsp of honey or another natural sweetener

    Bring the water to a boil. Then add the spices and stir well. Reduce the heat to medium-low and cover for 30 minutes. Let cool, add the milk and honey to taste. Do not add the honey to hot liquids as it becomes toxic over 140 degrees.

    Baked Apple Recipe

    Apple Bake

    • 3 organic apples
    • 3 tsp cinnamon powder
    • 3 tsp cardamom powder
    • 1 tbsp walnuts 
    • 1 tbsp almonds
    • 1 tbsp chopped dates
    • 1 tbsp melted ghee
    • 3-star anise

    Preheat the oven to 325°. Wash and core the apples. Chop the almonds and walnuts into small chunks. Melt the ghee and brush the apples. Divide the cinnamon, cardamom, star anise and sprinkle equally on all the apples. Fill the apple centers with the nuts and dates. Cook for 20-25 minutes. Enjoy!

     

    Here are two of my favorite Ayurvedic cooking suppliers:

    Divya’s Kitchen use code: JEANETTE15 for a 15% discount

    Banyan Botanicals has amazing products as well. I am an affiliate with them so I do receive a small percentage if you use this link.

     

    If you want to know more, check out our Ayurveda Certification Program and 21 Day Cleanse.

    Compassion In Action

    In Buddhism, compassion is one of the Brahma Vihara or the four immeasurables. ⁠It is⁠ one of the noblest states of being human. ⁠



    Compassion, karuṇā, in Sanskrit and Pali, is the desire to see someone free from suffering. The etymology of “compassion” is Latin, meaning “co-suffering. It’s an open-hearted experience of sharing another’s pain. It is a warm-hearted response to sometimes suffering and a desire to help.  ⁠

    Merriam Webster defines compassion as “sympathetic consciousness of others’ distress together with a desire to alleviate it”. 

    Have you felt this unconditional empathetic concern for another’s well being? 

    Perhaps, you have also felt it’s near enemy.

    The near enemy of compassion is pity. We may think feeling bad for someone is kindness, but in fact, it sets up separation.

    ⁠Another challenge facing one who practices compassion is compassion fatigue, which can lead to burnout or apathy. This usually happens when we are giving from an unsupported place, overgiving, lacking clear boundaries, and overall not caring for our own energy.

     


    “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” – Dalai Lama⁠

     

     

    So how do we remain in a field of compassion?

     

    • Awareness

      First recognize where you are in your ability to hold others and yourself in a compassionate space. Here are two tests to evaluate your current ability: 
      Compassionate love for close others and humanity
      . Journal of Social and Personal Relationships, 22, 629-651 Sprecher, S. & Fehr, B. (2005).
      Self Compassion Scale . Development and validation of a scale to measure self-compassion. Self and Identity, 2, 223-250. Neff, K. D. (2003).

    • Practice –

      Second is practice. Make it a part of your daily routine to sit in meditation and focus on yourself, on those you love, and on humanity as a whole – cultivating a deep desire for their freedom from suffering.

    • Action –

      Third and perhaps most important is taking action. Where do you see suffering? What actions can you take to help relieve that suffering?

    • Evaluate –

      Finally, evaluate your progress.  From time to time check-in with the tests above to evaluate your progress in building compassion.

    Evidenced-Based Changes From Compassion Meditation

    We can cultivate compassion through practice. Studies show that meditation training leads to enduring changes in brain function, even outside meditation sessions (Slagter et al., 2011). A pilot study indicated that compassionate mind training could lead to significant reductions in depression, anxiety, self-criticism, and shame (Gilbert and Procter, 2006). Another study suggested that compassion meditation may offer health-related benefits such as reduced immune and behavioral response to psychosocial stress (Pace et al., 2009, 2010)