A timely and invaluable re-post from Huffpost for Women.

Many women (myself included) find it easier to go to the appointment with a friend. About ten years ago my best (and very funny) friend and I decided to make an annual date of it. And we've kept to that plan. We block out the afternoon, head off to the lab together, then huddle next to each other in our paper gowns -- all the while cracking jokes about those freezing machines that will soon be "embracing" us (even though embracing is a very kind word for what actually feels like a train wreck across your chest).

So far, the news has always been good for my friend and me, and with great relief, we traditionally go out for lunch afterward, have a much needed glass of wine (it's medicinal, we insist!) and, of course, make more jokes.

Yet as comforting as it is to be together, it's even more comforting knowing that we're being watchful -- about each other, and about our own lives. For all our joking, we both feel that we have some semblance of power over this scary thing by taking charge of our bodies and our health. And we know that our conscientiousness brings with it a great reward -- the possibility that, if there is a detection of anything wrong in our breasts, we can head it off at the pass.

For me, the ability to laugh at something is the best way to get my anxiety off my chest (so to speak). So I was delighted last year -- just before my annual mammogram date -- when a friend sent me this very funny essay called "How To Prepare for Your Mammogram." Most guys won't get this, but any woman who has ever suffered through a mammogram will truly LOL. I've pasted it below. Take it with you when you're getting ready for your appointment. Trust me, you'll laugh so hard your robe will crinkle.

If you're not sure if a woman you care about has had a mammogram lately, why not make a best friend date with her? Tell her that she looks fabulous in tissue paper, and that you actually read somewhere that getting your boobs smashed between two cold metal plates burns extra calories.

And tell her that you can't imagine life without her.

***

HOW TO PREPARE FOR A MAMMOGRAM
(many thanks to HysterSisters.com)

Many women are afraid of their first mammogram, and even if they have had them before, there is fear. But there is no need to worry. By taking a few minutes each day for a week preceding the exam and doing the following practice exercises, you will be totally prepared for the test, and best of all, you can do these simple practice exercises right in your home.

EXERCISE 1: Open your refrigerator door, and insert one breast between the door and the main box. Have one of your strongest friends slam the door shut as hard as possible and lean on the door for good measure. Hold that position for five seconds. Repeat (just in case the first time wasn't effective).

EXERCISE 2: Visit your garage at 3 a.m. when the temperature of the cement floor is just perfect. Take off all your clothes and lie comfortably on the floor sideways with one breast wedged under the rear tire of the car. Ask a friend to slowly back the car up until your breast is sufficiently flattened and chilled. Switch sides, and repeat for the other breast.

EXERCISE 3: Freeze two metal bookends overnight. Strip to the waist. Invite a stranger into the room. Have the stranger press the bookends against either side of one of your breasts and smash the bookends together as hard as he/she can. Set an appointment with the stranger to meet next year to do it again. You are now properly prepared!

Marilyn Hoffman, CMT has been a Massage Therapist/Holistic Health Practitioner Since 1990. She is a Member of the American Organization Body Therapies of Asia since 1993. Marilyn Specializes in deep tissue, trigger point therapy, passive joint movement, sports massage, acupressure, injury care and prevention and myofascial release. Marilyn is available for appointments and walk-ins on Mondays and Wednesdays.

Ken Rhoda, HHP, LMT studied numerous techniques of massage at the accredited campus of Southern California Institute of Integrative Healing in San Juan Capistrano, CA. He is passionate about holistic health and it's positive effects on the body, using both eastern and western philosophies. Ken draws on multiple techniques to facilitate a client's restoration of a calm and vital sense of well-being; whether that means relieving chronic pain and stiffness, relaxing a stressed nervous system, or invigorating a dragging spirit. Ken is available by appointment and on an on-call basis seven days a week.

For a limited time, we are offering your first one-hour massage for only $49! Gift Certificates also available.

Schedule yours today! 1.800.WHEENK (800.943.3651)

So, you've been working out, probably pretty hard, and one wrong step and - boom! you're injured and your whole routine is out the window.

The first thing you have to do is follow your healing protocol. Rest and heal. Sounds great, right? Just lay on the couch, watch TV, eat well and wait for your body to do its magic. HA! Resting is harder than it seems, especially for an athlete. Oh, and if you're not sure you're an athlete, you will be when all of a sudden it occurs to you that it hurt more when you realized how long you would be away from your sport than the injury itself. And returning to activity too soon, big mistake! You'll be sidelined even longer and that really is no fun!

Next thing, before you go completely stir-crazy on the couch, is to figure out what you can do, design some sort of workout that doesn't stress the injury. This is a good time to look into some cross- training with a flexibility program such as a comprehensive stretching routine, pilates, yoga, or modified body weight mat routines. Depending on the type and location of your injury, you'll find that lots of things can cause stress that you wouldn't think would be a problem, so you'll need to find modifications or alternate exercises. There are more options once you're weight-bearing but you still want to be very careful and continue modifications and watching how your body responds to new activities. Dialing back your previous level of intensity requires a lot of self-control, and it is admittedly quite frustrating. Pain is your friend here, listen well, it tells you when you are doing too much too soon. This is no time to push through the pain, healing is different, there's time enough to push yourself after you're completely healed and if you do it too soon you never will be. Also, be aware that taking pain-relievers pre-workout can mask the pain if you accidentally overdo something, which can cause a set-back. If you do need pain medication, it's best to take it after the activity with another healthy dose of rest.

Nutrition is a key factor, especially when your body has become accustomed to a certain level of activity, you won't be able to supply it with the amount of fuel you're used to. You will, however, need an additional 200 calories a day to support the healing process and a significant portion of that should be protein. By significant, I mean about 30-40%, balancing out the rest with healthy choices and keeping well-hydrated. If you're on a weight-loss program, you will want to significantly slow down your goals to no more than a 1lb or less per week option, in fact you would do well to eat at maintenance during this time. Recovery should be your primary goal. You should also consider taking a high quality multivitamin. It is difficult to keep from over-eating when you're bored and 'resting', so if you aren't already doing this (and you really should be) it's a good idea to keep a food diary with both calorie and macro nutrient tracking. To calculate your daily calorie needs, you will need to know your basal metabolic rate. If you don't already know your BMR, it's a good time to find that out. There are several online versions specific to men or women and activity level. You'll probably want to adjust it down to sedentary during long periods of rest just to ensure that you don't over-estimate your calorie needs. There's a real balance to be struck here, sufficient calories for healing but not too much to cause unwanted weight gain.

Returning to activity, whether it's been weeks or months, is an exciting time and there's a natural tendency to want to go right back to exactly what you were doing before - as quickly as possible. Sadly, that's not going to happen. Follow your re-training protocol, adding in activities as tolerated. I know that's not what you want to hear, but you will get back to where you were, and even surpass it, but only if you heal and strengthen properly. Long-term damage often results from too little rest and too much activity too soon, let's not do that!

NOTE: This month's article was written by our own Cheryl Hurt. If you'd like to see additional articles by Cheryl please visit her at Partnership for Change

Wheenk! has a certified hand therapist on staff.

Carpal tunnel syndrome is compression of the median nerve at the wrist. It is most commonly caused by repetitive use of the fingers and thumb for gripping and holding small objects. It can also be caused by trauma, swelling, or a systemic disease. Pain, numbness and tingling in the thumb, index, middle and part of the ring finger is frequent. It is not uncommon to wake up during the night with hand pain.

Cubital tunnel syndrome is compression of the ulnar nerve at the elbow. People may feel numbness and tingling of the little and ring fingers.

Both of these syndromes have been known to respond very well to conservative treatment. This may include splinting, padding over the nerve to prevent direct trauma or pressure, and prevention of prolonged stretch of the nerve. Sleeping in the fetal position can compress both the median and ulnar nerves. Education is important. There are proper stretches of the nerve. Ergonomic changes of work stations is a major factor. Most of us use our computers to keep in touch with our friends and family and we lose track of time. We hold our hands and wrists in too much extension or rest our elbows on hard surfaces. Proper body mechanics can minimize symptoms. There are flexibility exercises for the fingers and elbow. There are simple ways to reduce swelling and increase blood flow.

Wheenk! offers a consultation appointment at no charge. Miki will be glad to talk to you about your symptoms and offer you suggestions for reducing pain.

Originally posted on 8/15/2007

Do I need a prescription to get physical therapy?

Licensed physical therapists are allowed to evaluate and treat you without seeing a doctor first. Your insurance company is who may require a doctor’s prescription for the coverage of your physical therapy treatments.

Do I need a prescription for a specific clinic?

No, a prescription for physical therapy, regardless of the name or location on the prescription, can be used anywhere. You can take a prescription from another clinic and use it where your needs are best met.

Can I get medical information about my case?

Yes. Regardless of the facility (doctors office, physical therapy, acupuncture, chiropractor, etc.) you, as the patient, have the right to copies of your reports. You should also be told your outcome prognosis throughout the course of treatment.

Who has authorization to view my medical information?

Your doctor, therapist and their supporting staff are authorized to view your medical information. They are expected to maintain the confidentiality of your medical records in accordance with federal privacy laws.

Do I have the right to refuse treatment?

You have the right to refuse all or part of the physical therapy treatment that you are not comfortable with.

Can I change physical therapists?

Yes. If a physical therapist is not meeting your needs you may change therapists. You also have the right to ask for your prescription back and change facilities if you choose.

Tips for a good bike fit.

1. Change hand position on the handlebars frequently for upper body comfort.
   
2. Keep a controlled but relaxed grip of the handlebars
   
3. When pedaling, your knee should be slightly bent at the bottom of the pedal stroke. Avoid rocking your hips while pedaling.
   

Common Bicycle Pains:

Anterior Knee Pain- Possible causes are having a saddle that is too low, pedaling as a slow speed, using your quadriceps too much in the pedaling cycle, misaligned cleat and a muscle imbalance in your legs (commonly strong quads and weak hamstrings).

Neck Pain- Possible causes include poor handlebar or saddle position. Handle bars too low or at too great a reach. A saddle with an excessive downward tilt can be a source of neck pain.

Lower Back Pain- Possible causes include inflexible hamstrings, high saddle, misaligned bicycle cleat and poor hamstring strength.

Hamstring Tendonitis- Possible causes are inflexible hamstrings, high saddle, misaligned cleat, and poor hamstring strength.

Hand Numbness or Pain- Possible causes are short reach handlebars, poorly placed brake levers and a downward tilt of the saddle.

Foot Numbness or Pain- Possible Causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned cleat.

Ilio-Tibial Band Tendonitis- Possible Causes are too high saddle, leg length difference and misaligned cleat.

A Physical Therapist can help you correct position and alignment on your bicycle. Feel free to contact us with questions or stop by the clinic for the brochure on Bike Fit.

Back to school tips for safe backpack use.

1. Children should get 1 hour or more of physical activity a day.
   
2. Adults should do 2 hours and 30 minutes a week of moderate- intensity, or 1 hour and 15 minutes a week of vigorous aerobic activity.
   

Smart Moves for Families:

1. Plan weekend family activities involving physical activity such as hiking, swimming, bicycling, tennis or bowling
   
2. Help your children plan physical activities with friends and neighbors.
   
3. Design a backyard obstacle course.
   
4. Provide positive rewards and positive feedback to each other when your lifestyle changes (don’t focus on the scale, focus on healthy).
   
5. Be your child’s exercise buddy.  As you schedule your child’s extracurricular activity, remember to prioritize physical activity for the entire family.
   
6. Encourage both team and individual sports. The individual sports such as swimming and tennis are the basis for lifelong fitness.
   

Walking is a great way to get fit and stay in shape.

1. Walking can reduce your risk of heart disease, breast cancer, colon cancer, diabetes and stroke.
   
2. Walking is low-impact, which means it causes less stress to your joints and your body than high-impact activities such as running.
   
3. Walking is a weight-bearing exercise, which helps prevent the onset of osteoporosis in women.
   

1. Walking shoes: A good-fitting pair of walking shoes is priceless. They should be comfortable and offer ample cushioning and support for your feet.
   
2. Clothing: Dress in comfortable clothing that gives you freedom of movement. Start with a moisture-wicking layer that keeps sweat away from your body, and top it off with a breathable, windproof and water-resistant outer layer, depending on the weather.
   
3. Safety gear: If you're walking at night, be sure to wear a reflective vest, a safety light, or at the very least, light-colored clothing so you're visible to traffic, cyclists, runners and other walkers.
   

1. Posture:Stand up straight and look ahead. Don't look down at your feet or the pavement below since that puts excessive and unnecessary strain on your neck and back.
   
2. Overstriding: Walk naturally. When you walk faster, a natural inclination is to lengthen your stride in front. Don't. Concentrate on taking shorter, quicker steps to avoid striking the ground too hard with your feet.
   
3. Understriding: On the flip side, avoid taking steps that are too small. This can constrict your muscles and their elasticity. Listen to your body. Are you comfortable as you move? If not, change your stride until you are.
   
4. Flapping feet: If your feet hit the ground with a slap you're probably fighting stiff shoes or your shins are too weak to let you roll through the step properly. Find a good pair of walking shoes that flex at the balls of your feet, and work on strengthening your shins.
   
5. Arm swing: A normal walking motion uses the arms to counterbalance the leg motion. You can add power and speed by using your arms effectively. To do this, bend your arms at a 90- degree angle and swing them naturally back and forth opposite your legs. Avoid under-using your arms by not moving them enough or overusing them by moving them faster than your legs.
   

1. Endurance: Get your body used to walking for fitness by gradually increasing your mileage (or the total time you spend walking) every week. Don't increase your mileage more than 10% a week.
   
2. Strength and Speed: In this phase, work on increasing the pace and intensity of your walks. Walking up hills and doing intervals are excellent ways to build your fitness. Intervals can easily be incorporated into your walking routine. After your warm-up, increase your pace for a set distance such as the distance between telephone poles. Recover using your normal walking pace, then repeat.
   
3. Upper body: You can use light hand weights while walking for arm curls and arm raises to build upper-body strength. However, you should never use ankle weights when walking because they unnaturally stretch your muscles and ligaments and add extra stress to your joints.
   
4. Rest and recovery: Schedule rest days and try cross-training to allow your body to
   recover and help you avoid feeling burned out.
   

*Original Article: http://www.rei.com/expertadvice/articles/

You can help prevent low back problems and muscle strains.

Basics for Static Stretching:

1. Do a light warm-up before you stretch to make the muscles more supple. General rule: break a light sweat.
   
2. Hold stretches for 30 seconds, and perform the stretch at least 1x/side.
   
3. Slowly ease into the stretches and hold without bouncing.
   
4. Maintain good posture.
   
5. Stretch before and after a workout.
   

1. Lie on your back on a comfortable surface.
   
2. While outwardly rotating the right leg, bend the right knee and bring the right foot to the body's midline (point the knee laterally).
   
3. While keeping the left leg flat, grasp the right knee with the right hand and the right ankle with the left hand. Pull the lower leg as a unit toward the chest until you feel a stretch.
   
4. Switch sides.
   

1. Step forward with the left leg and bend the knee at about a 90 degree angle. Keep the left knee positioned above or slightly behind the left ankle.
   
2. Extend the right leg behind the torso and touch the floor with the right knee.
   
3. Hold on to an object or place hands on the left knee to maintain balance.
   
4. Move the hips forward by bending the left knee. Make sure that left knee does not extend out beyond left ankle.
   
5. Keep your knee pointing directly forward. Keep your trunk upright. Tuck the buttocks in slightly. You should feel the stretch in the front of your (R) leg.
   
6. Switch sides.
   

1. Stand upright with the legs more than shoulder width apart and the left foot turned slightly out
   
2. Lower the body to a half squatting position, bending the right knee and sliding the left foot out to keep the left knee straight.
   
3. While going down, place hands on top of the right thigh for support and balance (or hold on to an object for balance).
   
4. You should feel the stretch in your left inner thigh.
   
5. Switch sides.
   

1. Facing a bench, chair or step, place your right foot up on the object. Use an object that is an appropriate height for your level of flexibility.
   
2. Keep the (R) foot vertical, the left foot straight on the ground, and the pelvis squarely facing forward.
   
3. Lean forward from the hips until you feel a stretch in the hamstrings. You do not have to reach for your foot.
   
4. Switch sides.
   

Have you ever wondered when to use ice vs. heat?

How to use ice -
Take a bag of ice, frozen vegetables, or an over-the-counter ice pack and put it on the painful and/or swollen area for 10-20 minutes, 2-5 times per day. Use as long as swelling is present.

HEAT increases blood flow to an area. Use for -
Sore, stiff muscles and joints
To relax tight muscles
Muscle spasms
Chronic painful areas
Arthritic areas

How to use heat -
Put plug in type hot pack or hot water bottle over affected area for 20-30 minutes, 2-3 times per day. Do not sleep with hot pack.

CAUTION!
Heat can increase swelling in an area by increasing blood flow to that area. This can increase pain in a swollen or newly injured area. Don’t put heat on a hot, swollen joint.

Ice on the other hand usually has no down side.

Please join us on Friday, October 22, 2010!

Physical therapists’ extensive knowledge of pre-existing conditions (such as type 2 diabetes and obesity) allows us to help people of all ages and abilities establish life-long patterns of physical activity. For those who already are obese, physical therapists can devise safe exercise programs that reduce pain, restore flexibility, and increase strength and cardiovascular endurance. For people with type 2 diabetes, they can design and supervise exercise programs that reduce the need for medications, lower the risk of heart disease and stroke, and help manage glucose levels, among other benefits.

Making the commitment to be physically active is one of the best ways for children and adults to prevent or combat obesity and its consequences.

If you are interested in receiving more information and guidance on this and other health areas, stop by for a free consultation with our physical therapists.

And if you would just like to have some healthy fun with us and say hi, please also stop by and join us!

Health & Fun:
Free 15 minute consultations with our physical therapists!
Free 20 minute massages!
Fun and healthy games and prizes!
Healthy snacks!

When:
Friday, October 22, 2010 ~ 12:00pm to 6:00pm

Where:
Wheenk! Physical Therapy
150 Ave Cabrillo - Suite B, San Clemente, CA 92672
(800) 943-3651
pt.wheenk.com