How to Survive the Holidays with your Sanity and Waistline Intact

About Lorie Eber: Holistic Nutritionist Weight Loss Specialist, Wellness Coach, Life Coach

"I grew up in the craziness of New York City. My first career, for 23 years, was as a corporate litigator. I loved practicing law and am proud of the fact that I was only the second female partner admitted to my law firm. During my legal career, I really didn’t pay attention to what I ate and the only reason I exercised was to relieve stress. Let’s just say I gained a few pounds that were hard to get off later. But life throws curveballs and at age 49 my “soulmate” walked into my gym and my life and I realized I needed to be able to pay some attention to the relationship if I wanted a happy second marriage. After some soul searching, I made the decision to leave the comfort of my established profession and start a journey to find another line of work. While it hasn’t been an expeditious path, I’m thrilled to have found my passion in Wellness Coaching and absolutely love helping my clients improve their health. If you’re interested in reading more about my career pivot, I’ve chronicled it in my Amazon book entitled “How I Escaped Legal Practice and Got Myself a Life.”

7 Holiday Sanity Preserving Tips:

1. Emulate Nancy Reagan: “Just Say No.” You don’t have to go to every event.

2. Cheat: If you’re the host don’t make everything from scratch. Supplement with some healthy prepared or take-out food.

3. Squelch your Perfectionist Tendencies: The point is to have fun, not to put on the most perfect party in the history of the world.

4. Act like a Duck: We don’t get to choose our family. If one of your relatives gets under your skin, just let the remark roll off your back and be polite.

5. Get Your Shut Eye: It will help you make better food choices and have the time and energy to exercise.

6. Keep Your Body Moving: Sneak in some exercise, even if it’s just 10 minutes. Walk down the stairs, park a little further away from the store.

7. 7. Strategize: Develop a plan before you go to a party so you won’t overindulge. Try eating a healthy snack before you go, alternate glasses of water and wine, and survey all the offerings before you choose.

Patient Spotlight: A Story of Physical Therapy and Chronic Pain

Introduction:

As we celebrate the spirit of gratitude this month, we want to take a moment to share an inspiring story of one of our patients (JB) who has experienced the transformative power of physical therapy. In this blog post, we will dive into her personal pain experience and past struggles, followed by her remarkable journey toward healing and how she feels about physical therapy now.

Please enjoy this read and keep in mind that, whether you have had injuries in the past, are currently dealing with an injury, or are trying to avoid injuries in the future, there are options for you.

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Meet JB,

"I was always body conscious, fit, active in sports, and worked out in the gym. Then one day my life as I knew it changed forever. Twenty years ago, I got out of bed and fell to the floor with severe back pain, unable to walk. I hadn’t been in an accident, nor did I injure myself, it was a complete mystery and a terrible nightmare. "

Despite the hardships she faced, JB refused to let pain define her life. Determined to find a solution, she embarked on a journey to explore various treatment options. In this section, she recounts her encounters with different healthcare professionals.

"This was the beginning of many years of doctors, hospitals, surgeries, pain medications, and a struggle to have any kind of a normal life. Through these years, I’ve had good doctors and not so good, surgeries that were helpful and some not so much. The treatment that was never helpful was Physical Therapy."

JB, like many others, unfortunately experienced what has become all too common in the field of physical therapy - the "mill" approach. In these settings, patients often find themselves being shuttled from one therapist to another, with limited time and attention given to their individual needs. Instead of receiving consistent and personalized care, they are left feeling like just another number in the system. This impersonal approach can be disheartening, as patients may not have the opportunity to build a trusting relationship with their therapist or receive the continuity of care necessary for optimal results. Sadly, this has become the unfortunate norm in some physical therapy practices, where efficiency takes precedence over patient-centered care. This DOES NOT have to be the way.

"About six years ago I heard about a sports medicine doctor who had helped a friend of a friend. If you’re like me, I’m always hopeful when I hear about a doctor or procedure that was helpful and I was willing to try anything. The doctor was helpful in his treatment, but the best thing I got out of his care was his referral for Physical Therapy. At the time I wasn’t thrilled, as you can imagine I’ve had many physical therapy experiences over the years. I have had many surgeries, countless laminectomy’s, a spinal fusion with a rod and three screws, two cages, neck surgery, both hips replaced, two pain control implants, and a torn rotator cuff. Physical therapy treatment always followed, and I hated it. My experience was always the same, a waste of time. I would show up and be placed on some kind of machine, alone, for fifteen minutes. Then I would wait for someone to come back and take me to another area and be given minimal instruction to do some kind of meaningless exercise for another fifteen minutes, alone. Finishing with some other mundane exercise and always with a few other patients all together. I never benefited from these visits, and I usually just gave up after a couple visits."

During my first meeting with JB, I knew she had an incredible work ethic and knowledge about her body. We built a strong rapport quickly and worked together to treat each session as a chance to problem solve, coordinate a plan, and put it into action.

"When I saw Alex for the first time, I was shocked when he sat with me and took my medical history. He had a chart and took notes. He asked me about my pain and medical history, he was truly interested. He began his treatment with a hands-on massage to the areas I was there to see him about. He spent the entire session with me, educating me about helpful exercises, directing my movements, correcting them when needed. I never had a physical therapy session like that. I couldn’t believe how much he was helping me and relieving my pain. He sent me home with exercises that really helped me in between our sessions. I was feeling better, and my pain was getting so much better. I have been seeing Alex now for many years. I could not imagine what kind of shape I would be in if I had never gone to him. His knowledge and constant encouragement have made a huge difference in my life."

Despite the challenges that persist, JB has emerged as a testament to resilience and determination. While she continues to face pain on her journey, she has gained a newfound sense of control over it. No longer defined by her limitations, she embraces an active role in managing her condition. Through her unwavering commitment, she remains dedicated to putting in the effort required to maintain her mobility. JB understands that the road to healing is ongoing, but she faces it head-on with courage and a steadfast commitment to her well-being.

"I still deal with pain because I have an ongoing debilitating condition called spinal stenosis but he has made a huge difference for the better. He has given me so much relief and helped me learn how to take care of myself at home, so I

don’t injure myself. Today I have a better life with less pain and more mobility. I thought my future would be in a wheelchair, but now I know that will not be for me. I am forever grateful to him."

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In conclusion:

The journey of JB serves as a powerful reminder of the transformative potential of physical therapy. It highlights the significance of finding the right therapist who listens, understands, and provides personalized care. Their story stands as a testament to the profound impact that physical therapy can have on individuals suffering from chronic pain, reminding us that healing and transformation are indeed possible. Be an advocate for yourself and you will find the right people around you to support your journey towards wellness.

I would like to extend a heartfelt thank you to all the readers who have taken the time to delve into this story and empathize with JB's journey. To all those who are currently navigating their own health challenges, remember that you are not alone.

Help inspire others by sharing this blog with your friends, family, and anyone who may benefit from JB's empowering journey. Together, we can spread awareness about the importance of finding compassionate healthcare providers and taking an active role in managing our own well-being. Let's ignite a wave of positivity and support, encouraging others to embrace their challenges, regain control, and live life to the fullest.

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Thank you,

-Wellness Tribe Physical Therapy

SPARTAN x KANE REVIVE: THE ACTIVE RECOVERY SHOE REVIEW

A Physical Therapist POV

My physical therapy senses started tingling when I saw an email from Spartan advertising the Spartan x Kane Revive shoe. I have found myself wondering if there was a better alternative out there than wearing muddy shoes after a Spartan race, or some slides that have no foot support. When you are cramping, cold, wet, muddy, and a walking blister, having a supportive post-race shoe is a niche that needs filling. Having worked with patients with various lower extremity injuries, footwear is always a hot topic that we discuss. The foot/ankle complex can play a huge role in balance, pain up the kinetic chain, and gait/postural impairments.

Let's take a closer look.

We will break down this shoe by looking at...

• Specs/Details from the manufacturer

• First Impressions/Breakdown of design

• Putting them to the test (various stressors)

• Pros/Cons

• Final Rating: Should you buy them?

What's so special about this shoe?

Per Spartan.com, these shoes use "the movement of the body to heal, renew and regenerate. Combining proven orthopedic principles, sustainable materials and contemporary style, SPARTAN by Kane helps you recharge naturally."

"SPARTAN by Kane is the first active recovery footwear designed for athletes"

The main specs/details of this shoe include...

• Lightweight two-piece injection-molded sneaker

• Dual Density BounceBack™ foam (made from Brazilian sugarcane): 100% Green EVA Foam

• Moisture-resistant

• Durable

• Odor-resistant

• Made from over 70% eco-sustainable materials

• Spartan exclusive color: Digital Camo

• Enhanced airflow

• Stimulating footbeds (interior nodes to activate blood flow)

• Price: $50 for Spartan+ members Digital Camo/$75 Kane color waves

First Impressions: Straight out of the box

These come in a cool minimalistic package, with a small bag of interchangeable hang loops.

Per specifications of the company, being a size 11.5 normally, I bought the size down (11 mens).

The soles stood out to me upon inspection, with a decent amount of traction and texture to help navigate muddy/slippery terrain.

The heel cushion was definitely prominent, with a significant amount of compliance when force was applied. This would serve to absorb shock when making heel contact during gait and assist with propulsion.

Visually out of the box, this shoe appears to address many of the design details that I would educate patients on for a post-workout type shoe.

The 10mm heel elevation allows an opportunity to decrease tension on the ankle joint, especially if you have had prior ankle injuries/developed restricted dorsiflexion (can also be due to a tight gastrocnemius-soleus complex).

The inner arch support is prominent for those that tend to have more of a pronated foot, but also serves to take up space for those that have more of a supinated foot.

Testing them out : 3 Terrain Method

I wanted to put my body (primarily my feet/ankles) through various stressors during a weekend and examine how I would feel once I put these shoes on. I decided to exercise in 3 different environments, each placing a different amount of strain through my foot/ankle. I decided to add a 50lb sandbag to all of these to make it feel more like a Spartan race. Let's look at the 3.

Environment 1: Crystal Cove State Park

Features:

• Hills (concentric/eccentric muscle activity)

• Narrow paths

• Hard dirt/compact dirt

• 4.39 miles total

• Largest elevation climb: 638ft

Environment 2: Baldwin Hills Scenic Overlook

Features:

• Stairs Up/Trail Down

• Variable/Uneven stairs

• 1.3 mile loop

• 334ft elevation gain

• Partially paved/dirt trail

Environment 3: Beach/Coastal

Features:

• Stairs

• Soft Sand/Uneven terrain

• Paved road/uphill

Results: Based on Kane Revive's 6 recovery features

1. Breathes: Putting this shoe on after compressing, rubbing, and stressing my foot out from these workouts felt great. The perforations allowed substantial airflow in and cooled my foot down, allowing my muscles to start relaxing. It was a much needed feature.

2. Stimulates: The nodes on the inside of the shoe took some time to get used to, but after about 30min, they felt like a mini-acupressure massage. They are not too raised, which I think would have made wearing the shoe for a long time more difficult. I also enjoyed having the drastic change of surface/variability in texture, as my foot was in a shoe that had a smooth insert for the entire duration of my workout.

3. Supports: My foot definitely felt secure in the shoe, with a good wide toe box (front of the shoe to allow freedom in your toes), but had a tight instep (area above the midfoot). I noticed, with the first wear, that there was increased pressure built up around the dorsal (top) aspect of my foot (near the midfoot). Upon removing the shoe (1.5 hours of wear post workout), I noticed some pressure redness and imprints of the perforations (dissipated after a couple hours). With increased wear, this was less of a problem, as the material broke in and made it much more comfortable.

4. Rebounds: The foam that the shoe is made with does provide a smooth transfer or weight when walking, allowing less work to be done by muscles that have been placed under the stress of a workout. I noticed a relief in my ankle stabilizer muscles while walking with the Revive, which is valuable after running on terrain that utilizes these muscle groups.

5. Cushions: I was surprised at the amount of cushion this shoe had, since it felt more rigid when manipulating it in my hands out of the box. I think the foam does a good job supporting the foot, but being compliant enough to disperse the shock/forces of walking.

6. Grips: The soles, with the traction features, served well when walking on concrete, grass, sand, and soil. I want to be able to test them on the muddy course of a Spartan race.

Pros and Cons

Pros	Cons
​Affordable ($50 with Spartan+)	Could use more Spartan colors (sprint, super, beast, ultra) vs. only Camo
Lightweight	The instep may be too tight for some, especially those with a higher arch/equinus type foot.
Offers good pressure relief
Nice attention to detail
Great airflow
Wide toe box/comfortable on the forefoot

The Final Score

As a physical therapist and obstacle course racing enthusiast, a recovery shoe needs to be able to not only allow for comfort, but have biomechanical and anatomical considerations to support the natural structure of the foot. The best features of this shoe, in my opinion, are the foam construction/cushion, wide toe box, and the lightweight design.

Add this together with Kane's environmental/preservation model to their company and I give the Spartan x Kane Revive........

4.5/5 Goniometers

If you are a runner, hiker, or obstacle course racer, these shoes offer the necessary feature to promote recovery. I would recommend them, but keep in mind that recovery after these types of events requires much more than just a shoe (stretching, soft tissue/massage work, etc).

If you are interested in Spartan x Kane collab shoe, check out

https://www.spartan.com/products/spartan-by-kane-revive-active-recovery-shoe-unisex-digital-camo

For other Kane designs, head over to

https://kanefootwear.com/

Thank you for reading!!!

Alex Zhidetskiy PT, DPT

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