Home›Newsletter›Issue 15
Pain vs Damage
Keep moving, even when life gets messy
By Jianna Bustamante, DPTWhole Health Weekly
Happy Friday and Happy Newsletter Day!
Life has a funny way of testing our routines.
Maybe it's a new puppy. A busy week at work. Vacation (or coworkers on vacation). Kids home for the summer. Whatever it is, something always comes along to throw off the plan.
The goal isn't to wait for life to become predictable. The goal is to learn how to keep showing up anyway, even if it looks a little different than you originally planned.
That idea came up a lot this week, both in the clinic and on this week's podcast.
Weekly perspective
Pain vs Damage
Pain is real.
But pain and damage aren't always the same thing.
One of the biggest takeaways from this week's podcast is that our brains are incredibly good at protecting us. Sometimes a little too good.
After an injury heals, it's common for the brain to continue treating certain movements as dangerous. We avoid them because they hurt, we move less, we become weaker, and before long we're stuck in a cycle where fear of movement creates even more pain.
The answer usually isn't to stop moving altogether. It's to find a version of movement that feels safe and gradually build confidence again.
The same idea applies outside of physical pain too.
We all start things with good intentions. Reading more. Exercising consistently. Eating better. Then life gets busy and we fall off track.
That doesn't mean we failed.
It simply means it's time to revisit the goal and start again.
Progress isn't about never getting off course. It's about noticing when you have and choosing to move forward anyway.
Exercise of the week
Bear Plank Shoulder Taps
What is it?
A full body stability exercise that challenges your core, shoulders and hips while improving balance and coordination.
Why is it beneficial?
This exercise builds core strength while teaching your body to resist unwanted movement. It's excellent for improving shoulder stability and helping your body move as one connected unit.
Who's it for?
Anyone looking to improve core control, shoulder stability and overall body awareness. It can also be a great option for people returning to exercise who are ready for a controlled challenge.
How to perform it
- Start in a bear crawl position with your knees hovering just off the floor.
- Keep your back flat and your core engaged.
- Slowly lift one hand and tap the opposite shoulder.
- Return your hand to the floor before switching sides.
- Move slowly and try to keep your hips as still as possible.
Pro Tip
Don't rush the taps. The goal isn't speed. The less your body shifts from side to side, the more you're getting out of the exercise.
Healthy tip of the week
Healthy tip of the week
Who Let the Dogs Out?
Summer usually means sandals, flip flops and spending more time outside.
While you don't need to ditch your supportive shoes completely, spending a little time walking barefoot on safe surfaces can actually be beneficial.
Walking barefoot allows the small muscles in your feet to do the job they were designed to do. Those muscles help with balance, stability and overall foot strength, but they don't get much of a workout when we're always in highly supportive footwear.
Try walking barefoot on the grass, the beach or around your yard for a few minutes when it's safe to do so. Like anything else, ease into it. Your feet may need time to build strength.
Strong feet create a stronger foundation for the rest of your body.
This week in the clinic
Dog Days of Summer
One of our clients recently welcomed a new puppy into the family.
As anyone who's raised a puppy knows, routines disappear overnight. Sleep changes. Your schedule changes. Everything feels a little chaotic for a while.
Despite being tired and adjusting to this new season of life, she still showed up for herself this week.
Was every workout an all out training session? No.
Some days, mobility work and core exercises were exactly what her body needed.
That's a great reminder for all of us.
Life is always going to change. The people who stay healthy aren't the ones with perfect routines. They're the ones who learn to adapt without giving up.
Showing up consistently, even if it looks different than usual, is what keeps you moving forward.
Upcoming Events
- The Pelvic Health Reset Workshop
- Wednesday August 12, 5-7pm
- Location: Whole Health Solutions
- Limited Spots Left! Sign Up Below
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
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