Millions of people today suffer from chronic stress, back pain, acute injuries, and impaired mobility.  Knowledge based workers sit hunched over their computer keyboards, shoulders inching ever closer to their earlobes with each additional new project request.  Anxiety about finances or relationships further contributes to the state of duress we are living in.  Our bodies compensate for all of these conditions and our muscles become shorter and our skeletal systems become misaligned.

There are many ways to cope with pain and stress.  Pop a few ibuprofen or get a massage for immediate relief.  Take a yoga, pilates, or qigong class to a develop core strength and flexibility.

Looking for a longer term, structural solution?  Does the idea of a complete overhaul of the body's alignment and connective tissue sound appealing?  If you answered yes, then Rolfing might be the thing for you.   Besides the release of chronic tension and pain, many people who have experienced Rolfing report increased energy, improved athletic performance, and ease of movement.  Rolfing results in many people feeling taller, stronger, and more youthful.

What exactly is Rolfing?  Rolfing is named after its founder, Dr. Ida Rolf, who studied and explored a variety of alternative methods of healing and pain relief including homeopathy, osteopathy, chiropractic, and yoga.  Fundamental to all of these areas of study is the idea that the body functions best when it is in proper alignment.   Dr. Rolf believed that structural imbalances placed demands on the body's soft connective tissue (muscles, tendons, ligaments and fascia) for which the body compensates for.  Over time, these adaptive compensations result in conditions such as chronic pain, injury, loss of mobility and fatigue.  Dr. Rolf's study resulted in a system of soft tissue manipulation which aims to resculpt the body's soft tissue.  Today, this soft tissue manipulation is known as Rolfing.

The heart of Rolfing is the Ten Series -- essentially ten 1 to 1 1/2 hour sessions that focus on releasing the tension and restructuring the connective tissue in specific areas of the body.  The final goal is to restructure and optimize the entire body.  Each session builds on the previous session and as the soft tissue is released and the body is realigned, more efficient patterns of movement result. Rolfing has long lasting impacts and the last three sessions focus on integrating new movement patterns of the body.  As one certified Rolfer stated, "The goal is to move efficiently and with fluidity -  as we went through our certification training we were reminded of the ease of movement displayed by great dancers such as Fred Astaire.  Fred Astaire dancing is the vision I have in my mind's eye for every patient I work with."

Many people associate Rolfing as being painful.  More than likely, this is a holdover from how Rolfing was portrayed in the 1970's movie "Semi-Tough" which featured Burt Reynolds and Kris Kristofferson. At times, the manipulation and release of the deep soft tissue may be uncomfortable, but well trained and certified Rolfers have developed many techniques to access the deeper layers of fascia without discomfort.  The entire Rolfing session is interactive and the patient is encouraged to communicate about what they are feeling so adjustments can be made.

How prevalent is Rolfing today?  That's a question that is difficult to find clear and exact statistics on.  Rolfing has been gaining momentum as a result of major media coverage and endorsements.  Dr. Andrew Weil has blogged about Rolfing and the cardiac surgeon Dr. Mehmet Oz endorsed Rolfing during a 2007 airing of the Oprah Winfrey Show.  Newsweek featured an article in November of 2010.  It is estimated that nearly 1.5M Americans have tried Rolfing.  

So, what are my thoughts on Rolfing?  As a result of my ankle fracture and physical therapy, I began to question my skeletal alignment, posture and ways that my body may have been compensating for various weaknesses.  I knew that I needed to incorporate bodywork such as yoga and pilates into my fitness routine.  As I got started with yoga and pilates DVD's at home, I questioned if my movements and position were correct.  Both these practices are intensely focused with an emphasis on the core.  I was concerned that I may be overtraining and/or undertraining specific areas which were "out of whack".  After some research, I found a certified Rolfer (Certified through the Rolf Institute of Structural Integration) who practices compassionate (read that as not painful) Rolfing.  I went in for the forty-five minute free consultation and decided to "get Rolfed".

I have had two sessions, and I am amazed by the results.  In the first session, the Rolfer did some work on my ribs and diaphragm - I have always been a shallow breather and I hold a lot of stress in my mid section and shoulders (which affects my pelvis, legs and posture).  She quickly identified that as a child I had grown up in a household where my parents smoked (obviously, that was before we knew the dangers of smoking).  As she continued to release the first few layers of soft tissue surrounding my mid section, I felt my breath fully expand into my upper chest and upper back.  I was taking a full, deep inhalation and feeling it throughout my body!  I don't think I had ever done that before as my body had been in an adaptive inhalation pattern since childhood.  Three weeks after that first session, I can still feel the difference today.  In the second session, attention was directed from my hip to foot.  I had been experiencing some pain in my left knee.  I am happy to report that knee pain is gone and I feel more balanced from my hips to my feet on both the right and left side.  (I had broken my right ankle, and as a result, my body developed some compensatory patterns which affected both legs and feet in a negative way.)

Like anything else, Rolfing is not for everyone.  Do your research and should you try Rolfing, make sure you are working with a certified and well qualified Rolfer.  Check their credentials, get referrals, and verify that their practice is in good standing with regulatory agencies such as your local better business bureau.

I will keep you posted on my rolfing experience as I progress through the Ten Series.  If you have tried Rolfing, or know someone that has, please post your comments!

Comments (3)

Injuries happen when you least expect them.  One day you are riding your bike relishing the warmth of a late autumn afternoon and the next day you are in a Vicodin blur channel surfing while lying on the sofa with an ice pack on your ankle.  In the present moment I am recovering from an Avulsion Fracture of the Distal Fibula.  That's right, I fractured my ankle.

At the time of the injury, I figured on a four-six week recovery period.  At the first follow up doctor's visit, the words four - six months were spoken.  This prognosis came with a serious warning about hurrying along the rehabilitation period.  Repeat fractures and other complications result from improper healing. 


I knew then I would have to get my head around this and make the best of it.  To do so, here are my Top 5 Suggestions for Surviving a Fractured Ankle:


1.  Make peace with the fact that you are injured and your body needs time to heal.  
Sure, it cramps your style and limits your activities.  Remember that it is a temporary condition and give yourself permission to heal.  Denying reality, gritting your teeth and pushing through the pain to participate in pre-injury activities ASAP might make you feel like you can tough it out.  Chances are such acts of super hero strength will result in continued weakness and instability and prolong total recovery.  Dealing with the prognosis once is far better than going through the same experience again in the future.


2.  Ditch the crutches for a knee roller walker.
Crutches aren't easy to use.  Try googling "how to use crutches" and you will find a myriad of articles trying to explain different techniques and approaches.  Upper body strength, balance and stamina are all taxed when on crutches.  Because you are holding crutches, you have no ability to carry a glass of water or that all important ice pack.  Crutches might have gotten the kid with a broken foot a sympathetic smile from the popular girl back when you were in grade school.  This isn't grade school.  
A knee roller walker is readily available at any pharmacy or medical supply store for a nominal rental fee.  It will liberate your hands and give you the ability to carry around what you need.  You will be able to stand comfortably with your weight balanced on your uninjured foot and the knee of your injured leg. It's a great conversation starter everywhere you go and people in grocery stores will look at you with envy as you whip around the produce section.


3.  Deepen your perspective.
Not being able to walk for a short time makes you grateful for your mobility and good health.  It also gives you perspective about how a person deals with a disability.  Remember that neighbor you heard about that has MS?  Or, how about that guy you read about that was paralyzed as a result of an accident?   We have all heard about people like this and many of us have a friend or family member who lives with a permanent loss daily.  Experience helps us to develop compassion.  I will never forget how it struck me that a returning soldier could be removing a prosthetic limb before going to bed as I was taking off my walking boot.


4.  Pretend you are at a Spa.
The first week will be a no weight bearing (NWB) week.  You will have no choice but to rest with your leg elevated.  Imagining yourself at a spa retreat during this time; wash your pain medication down with an exotic fruit smoothie.  Indulge yourself in lifestyle magazines featuring travel, food or whatever else intrigues you.  Get lost in a novel based in a far away land.  Be idle and watch the world go by out your window.  


5.  Appreciate the people who are helping you.
Such a simple thing, but the most easily forgotten.  Your spouse, partner, children, friends, neighbors, well trained pets, etc. are all part of your recovery.  Meals need to be cooked, pillows fluffed, ice packs refreshed, dogs walked.  It is easy to be bummed out and cross about your injury.  Find the strength to say thank you from time to time.  It will make everyone feel better.  And, it is more effective when you are trying to get someone to make a grocery run.

What are some of your best tips for dealing with an injury?  Please contribute and offer feedback.  Also, anyone who has advice on physical therapy or other rehab treatments for a fractured ankle, please share!

Comments (0)

There are many facets to food - the most obvious being food is fuel and we need it for survival.  After meeting those basic needs, food takes on a variety of aspects.  Our day is shaped by mealtimes - breakfast, lunch and dinner.  We take pleasure in eating as our tastes are satisfied.  Food touches our senses and our emotions; sharing a meal with someone creates connection, childhood memories surface when we smell a particular dish in the oven, and guilt plagues us when we over indulge in that second piece of dessert.

In my estimation, there is also a big connection between what we eat and how good we feel.  Over the last couple of years, healthful eating has been a goal of mine.  It seems like every possible diet has been marketed and the secret to weight loss is as easy as giving up a whole food group or drinking only one type of fruit juice.  "Eat Local", "Certified Organic", and "No Trans Fats" are all touted as keys to good nutrition.  In my search for sound information on how to improve our eating habits, I often found the benefits of one school of thought cancelled by the cons of another.  What information could I trust and rely on?

Last January, I came across "The Inflammation Free Diet", a book written by Monica Reinagel with consulting Editor Julius Torelli, M.D.  The concepts are founded upon science and the use of IF (inflammation) ratings for foods makes it easy to adopt and implement this diet.  A few key points:

• Systemic Inflammation is cellular inflammation.  Cellular inflammation has been found to be a primary and preventable cause of serious diseases including heart disease, cancer, and diabetes to name a few.
• Prevention of excessive inflammation can be achieved by eating foods that are anti-inflammatory.
• Weight loss, slowing the signs of aging, and reducing the risk of serious disease are benefits of this holistic approach to nutrition.

OK - sounds good, right?  So, how do you implement it?  The idea is to balance or offset the foods that cause inflammation with foods that reduce inflammation.  No fad diet, no elimination of certain foods (who can truly give up sweets), no starvation.  Basically, eat foods that are better for you and if you choose to have something that is not so good, try and offset that with something better.  Here are some examples of how to make these choices: 

• Choose fresh fruits such as strawberries, cantaloupe, grapefruit, blueberries and kiwi over fruits such as apples, pears and bananas.
• Dark leafy greens, sweet potatoes and vegetables with "heat" - e.g. chili peppers, onions, garlic, ginger are good choices over baked potatoes and corn on the cob.  (In general, all vegetables have great anti-inflammatory properties.)
• Fish that is high in Omega 3 is a good protein source.  This includes salmon, sardines, anchovies, cod, and herring.  In terms of beef, pork, lamp, chicken and turkey - beef is the least inflammatory while turkey is the most inflammatory.
• Most breads cause inflammation.  However, the least amount of inflammation is caused by whole grain and rye breads.
• Desserts also cause inflammation. Hooray for chocolate lovers - chocolate has anti-inflammatory properties so if you are going to indulge - choose premium chocolate ice cream over angel food cake!

The information in this post is a very basic overview of The Inflammation Free Diet and the use of IF Ratings to determine a meal plan.  (Note:  The IF Ratings integrate over twenty nutritional factors and IF Ratings can change as food is processed - e.g. raw vs. cooked.)  For more details and a better explanation of the science surrounding this school of thought, I suggest consulting the book "The Inflammation Free Diet Plan".  Other references concerning inflammation and diet can be found by searching high Omega 3 foods as well as foods that have a low glycemic index.

Here's to your health!

Comments (0)