Help With Arthritis

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet   Bibliography, links, resources, recommended books, information, quotations, tips, and research.  By Michael P. Garofalo.  

For the past six years, I have had increasing pain, discomfort, and joint problems caused by arthritis.  Osteoarthritis effects my toes, fingers, tailbone, and shoulder.

My orthopedist has recommended surgery on my right shoulder, and my podiatrist has recommended surgery on my right big toe.  Not an unusual report for a 69 year old big man.  As of yet, I have not had any surgeries to help with my arthritis. 

I don't take any oral medications specifically targeting arthritis.  I take two ibuprophen tablets approximately two times in any ten day period.

I practice t'ai chi ch'uan, chi kung, yoga, walking, and gardening. 

I favor a non-inflamatory diet with lots of vegetables, grains, seeds, nuts, fruits and salads.  For example, my breakfast each morning consists of 2/3 dry cup of half steel cut oats and half quinoa, with raisins, almonds, and butter added to the cooked grains; along with coffee and creamer.  I start with about 900 calories for breakfast.  Since I weight between 250 and 260 pounds, and am very active, I need a few more calories than smaller people. 

Hopefully, these health practices, will slow the progress of my osteoarthritis, keep me limber, allow me to be active, and ameliorate the, thus far, modest pain and discomfort.

Many experts have recommended that persons suffering from osteoarthritis practice T'ai Chi Ch'aun, particularly Sun Style Taijiquan.

My webpages on the subject of exercise might be useful to persons with this health problem:

Help with Arthritis: Tai Chi, Chi Kung, Yoga, Walking, and Diet

Qigong (Chi Kung) Exercises for Fitness and Good Health

T'ai Chi Ch'uan Exercises 

 

Tai Chi for Arthritis - 12 Lessons with Dr. Paul Lam, M.D..   Instructional DVD, 2009.  2 Discs, 300 Minutes.  VSCL. 

Gentle Yoga for Arthritis: A Safe and Easy Approach to Better Health and Well-Being through Yoga.  By Laurie Sanford and Nancy Forstbauer.  Hatherleigh Press, 2014.  112 pages.  ISBN: 978-1578264483.  

Arthritis Relief: Chinese Qigong for Healing and Prevention  By Grandmaster Yang Jwing Ming.  YMAA Publications Center, 3rd Edition, 2005.  Index, 2014 pages.  ISBN: 978-1594390333.   VSCL.  

The Immune System Recovery Plan: A Doctor's 4-Step Program to Treat Autoimmune Disease.  By Susan Blum, MD and MPH; and Michele Bender.  Foreword by Mark Hyman, M.D..  Scribner, 2013.  384 pages.  ISBN: 978-1451694970.  VSCL. 

 

Ling Gu "Miraculous Bone" Acupressure Technique

    "Perhaps the most famous, and one of the most commonly used points of Tung Ching Ch'ang's (1916-1975) system is Ling Gu.  The name 'Ling Gu' literally means 'miraculous bone,' and without a doubt the effectiveness of Ling Gu is extraordinary.  Ling Gu is located on the back of the hand in the space between the thumb and first finger, as far back as possible at the junction of the metacarpal bones.  It is in a similar location to the conventional point He Gu LI-4, but is located closer to the wrist than He Gu. 
     In Chinese medical terms, Ling Gu frees the channels and quickens the network vessels (luo mai), clears and regulates Lung qi, frees and descends the Stomach and intestines, frees the qi and disperses stasis.  Since it has a very strong moving function it is a main point to treat many types of pain.  However, because of its strong moving function it should not be used on pregnant women.
     The list of conditions the Ling Gu point treats includes migraine, low back pain, sciatica, facial paralysis, hemiplegia (e.g., paralysis after stroke), tinnitus, deafness, menstrual disorders (irregular, scanty, profuse, absent), frequent urination, incontinence, foot pain, intestinal pain, and breathing difficulties.  I usually recommend this point for home acupressure treatment in patients with any type of headache, low back pain, sciatica or leg pain. 
     To stimulate the point, press deep into the hand using the thumb of the opposite hand.  Pressure should be strong enough to feel a numbing or aching sensation deep in the point.  Hold the pressure for several seconds and then release.  Repeat several times for the next minute or two.  Remember to stimulate the point on the opposite side of where the pain is felt.  The, be sure move the area of the pain (the Moving Qi technique).  For example, to treat right-sided back or leg pain, press into the left Ling Gu.  At the same time bend and stretch the low back, or move the leg that is painful.  Repeat this stimulation several times per day or as needed."
 -  Henry McCann, DAOM, LAc, "Tung Lineage Classical Acupuncture," Qi: the Journal of Traditional Eastern Health and Fitness, Volume 25, No. 1, Spring, 2015, pp. 26-33.


Self Massage and Acupressure

Qigong and Healing

Hand, Touching, Haptics

  

Jumpin Jack Flash

When I start feeling a bit down, I play the song "Jumpin Jack Flash" by the Rolling Stones created in 1968.

We all have past and present difficulties, problems, negative experiences, frustrations, friends and family that get sick and die, we get old, people fail us and we fail others, disappointments mount, sadness pervades...  

BUT don't WHINE.  Jump Up, Jump Up.  Let go of the past.  Be like Jumpin Jack Flash.  Resurrect Yourself!  Count your Blessings, today!  Onward!

"But it's all right now, in fact, it's a gas!
But it's all right, Im Jumpin Jack flash,

It's a gas! gas! gas!"

Life is, for me, generally, a GAS!   It's a gas, gas, gas!



"I was born in a cross-fire hurricane
And I howled at my ma in the driving rain,
But it's all right now, in fact, it's a gas!
But it's all right. Im Jumpin Jack Flash,
Its a gas! gas! gas!





I was raised by a toothless, bearded hag,
I was schooled with a strap right across my back,
But it's all right now, in fact, it's a gas!
But it's all right, Im Jumpin Jack flash,
Its a gas! gas! gas!

I was drowned, I was washed up and left for dead.
I fell down to my feet and I saw they bled.
I frowned at the crumbs of a crust of bread.
Yeah, yeah, yeah
I was crowned with a spike right thru my head.
But it's all right now, in fact, it's a gas!
But it's all right, Im Jumpin Jack flash,
It's a gas! gas! gas!"

Back Ache Problems

For the last two months I have been trying to recover from re-injuring the middle of my upper back and neck, primarily on the right side under the shoulder blade.  All the usual remedies such as resting, massage, heat packs, cold packs, analgesic cream, gentle stretching, and extra sleep have been tried.

I injured his area while in my 30's while weightlifting.  I have had this area re-injuring numerous times in the decades since. 

This recent flare up has been a discouraging and painful at times.  Hopefully, I might someday heal this injury.  I am sure the injury is now, at age 73, compounded by arthritis problems.

Hoping for the best!

Awareness Through Movement

My wife, Karen, has persistent painful problems with her upper back and neck.  Arthritis, head tilted forward, upper back rounded, injuries, and 70 years of active use have all causally contributed to her discomfort.  My own back has been cramping up lately on the mid and lower right side.  We both are doing restorative yoga, massage, and heat treatments.  

We have found a local Feldenkrais practitioner, Christine Toscano, that we both will visit for lessons starting in November.  Ms. Toscano also had a career as a licensed acupuncturist. 

Ms. Toscano recommended we read Chapter 5 of the book by Norman Doidge, M.D., "The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity," (Penguin Books, 2016).  The chapter covers the life and work of Moshe Feldenkrais (1904-1984).  He was a engineer, kudo master, movement therapist, and healer.  The chapter discusses some of the core principles of his theory and methods as follows:

"1.  The mind programs the functioning of the brain.
2.  A brain cannot think without motor function.
3.  Awareness of movement is the key to improving movement.
4.  Differentiation: making the smallest possible sensory distinctions between movements - builds brain maps.
5.  Differentiation is easiest to make when the stimulus is smallest.
6.  Slowness of movement is the key to awareness, and awareness is the key to learning.
7.  Reduce the effort whenever possible.  Relax.
8.  Errors are essential, and there is no right way to move, only better.
9.  Random movements provide variation that leads to developmental breakthroughs.
10.  Even the smallest movement in one part of the body involves the entire body.
11.  Many movement problems, and the pain that goes with them, are caused by learned habit, not by abnormal structure." 

Awareness Through Movement by Moshe Feldenkrais

Change Your Age by Frank Wildman

Foot, Ankle and Shin Exercises

Because of one consequence of my diabetes, my feet and ankles have problems caused by peripheral neuropathy.  My feet are often very stiff, numb, tingling, and uncomfortable.  The situation is incurable.  

I always wear properly fitting shoes and clean socks.  Wear footwear suitable for the activity you want to engage in.  Keep your feet clean and dry.  

I have found that regular walking, taijiquan, qigong, and yoga all ameliorate my foot problems.  

Here are some exercises I do to help my feet, ankles, and shin.  

1.  Stand, hold on to a chair or cane, and left my heels off the ground - toe raises.  It tenses the calf and muscles of the feet.

2.  Lift the foot off the ground and make circles with the foot.

3.  While seated, lift and extend your leg.  With your foot, trace out each letter of the alphabet.  Do the same activity with each foot.  Trace the letters of the alphabet in both print and cursive styles.  This is one of my favorite exercises.  

4.  While seated, lift and extend your leg.  Extend your toes out as far as you can and lower the toes.  Then, flex the foot, drawing the toes back towards the ankle.  

5.  Gently massage the foot.   

6.  Stand on One Foot

7.  Flex and extend only the toes.  If the toes are stiff and inflexible, then use your hands to push the toes forward and pull the toes back; slowly and gently.