News You Can Use

Dr. Brent Garcia, DACM, L.Ac., LMT  •  March 15, 2024

You have probably heard that using ice for injuries is the standard of care.

Not true, at least anymore.

Dr. Gabe Mirkin, MD, explains very well why heat is more effective and preferred over ice.

He makes a clear argument why cold should not be used for injuries, even though most everyone will tell you to ice.

But what about R.I.C.E.?

Ironically, Dr. Mirkin is the author who wrote “The Sportsmedicine Book” in 1978 and recommended you should use ice!

He is the doctor who came up with R.I.C.E. — Rest, Ice, Compression, Elevation — to treat injuries. And he is someone who keeps learning and is willing to admit that he was wrong.

Dr. Mirkin’s paper “Why Ice Delays Recovery” from 2008 basically retracted R.I.C.E.

He updated his recommendation: icing actually delays the healing of injuries. The article is short and powerful. Must-read.

From his paper:

If you are injured, stop exercising immediately….Since applying ice to an injury has been shown to reduce pain, it is acceptable to cool an injured part for short periods soon after the injury occurs. You could apply the ice for up to 10 minutes, remove it for 20 minutes, and repeat the 10 minute application once or twice. There is no reason to apply ice more than six hours after you have injured yourself. (emphasis mine)

So what should I used to administer heat?

Fomentek® Therapy bags are the best product for applying heat to an affected area.

Get the small size, which comes as a 2-pack. I have found the medium and large sizes to be too cumbersome and unnecessary. I have a video on my YouTube channel on how to fill the bag effectively. 

These bags deliver a moist heat – so it penetrates more deeply than electric heating pads.

These bags naturally cool over time – so are much safer than electric heating pads.

How long and how often should I use heat?

As often as you can, for as long as you can.

The benefit of moist heat (what Fomentek® and other hot water bottles deliver) is that you do not have the same concerns as electric heating pads.

If you can do 20 minutes per day that is good.

20 minutes per session, three times per day is even better.

Dr. Brent Garcia, DACM, L.Ac., LMT  •  March 6, 2024

Static Back is an Egoscue® technique that is simple to use. Pete Egoscue, an anatomical physiologist, founded The Egoscue Method in 1978.

The position is great for general low back health. 

It is also referred to as the “astronaut pose” because your body is in the position astronauts used during take off.

Here’s how to do it

1. Lie flat on your back
2. Use an ottoman or some other prop to support your lower legs so that your hips and knees create a 90-degree angle
3. Place your arms flat on the ground, at an angle of 45 degrees from your torso, with your palms up
4. Keep your head flat on the ground — no pillow
5. Stay in the position for 5 – 15 minutes

Listen to a podcast or music if you get bored easily, but stay off your phone! This should be a time to relax.

Dosing

This exercise is cumulative. Don’t expect too much if you try this one time.

Attempt to do this daily. Once a day is good. Twice a day is great. Three times a day is excellent,

Five minutes each time is good. Ten minutes each time is great. Fifteen minutes each time is excellent.

(photo/video credit: https://www.egoscue.com/WebMenus/QTVideo/30.html)

Dr. Brent Garcia, DACM, L.Ac., LMT  •  November 4, 2023  •  Last updated: March 2, 2024

A patient just told me something profound.

I had recommended 4-7-8 breathing to him a few months ago. I was not even sure he heard me, or if he had any intention of actually doing the technique.

Turns out he had.

And he next brought it up, he surprised me.

First, a review…

What is the 4-7-8 Breathing Technique?

Dr. Andrew Weil (https://www.drweil.com/) is an integrative medicine physician and author who is known for his advocacy of natural and holistic approaches to health and well-being.

One of his most popular breathing techniques is the 4-7-8 breathing technique, which is a simple yet effective way to reduce stress and anxiety, improve sleep quality, and promote overall relaxation.

The 4-7-8 breathing involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight.

This breathing pattern is thought to activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response.

How to Practice the 4-7-8 Breathing Technique

1. Find a comfortable place to sit or lie down
2. Place the tip of your tongue on the ridge of tissue behind your upper front teeth
3. Exhale completely through your mouth, making a whooshing sound
4. Close your mouth and inhale quietly through your nose for a count of four
5. Hold your breath for a count of seven
6. Exhale completely through your mouth, making a whooshing sound for a count of eight
7. Repeat steps 4-6 for three more cycles
8. You can practice the 4-7-8 breathing technique at any time of day, but it is especially helpful to practice when you are feeling stressed or anxious

Improvements

Which brings us back to my patient. He told me that after practicing this for a few months, he now can just do one cycle.

He notices that his body and mind has been conditioned so that he can easily fall into a relaxive state in about 19 seconds.

Just like anything else, a practice can become easier and more effective over time.