Can CranioSacral Therapy Help Multiple Sclerosis?

Last fall I set out to do a case study on a friend who has advanced Multiple Sclerosis (MS). His health took a more steep dip in 2020 to the point where he found day-to-day activities like walking and showering more challenging. CranioSacral Therapy (CST) has helped me immensely in healing from severe head trauma as a child, and I’ve seen it do wonders for my clients with histories of physical as well as emotional trauma. I wanted to see if it would help my friend and his symptoms related to MS.

Multiple Sclerosis is an autoimmune condition without a known cure where the immune system attacks the myelin sheath of the body’s nerves. Common symptoms include chronic pain, difficulty moving, vision and speech issues as well as anxiety/depression. CranioSacral Therapy (CST) is a gentle, hands-on technique that seeks to improve the function of the Central Nervous System and other body systems that relate to it, including the Immune System. If the Sympathetic Nervous System remains activated for long periods of time (as it would with chronic stress and/or trauma), it also affects the ability of the Immune System to do its job properly. Side note that this is why so many folks with autoimmune conditions also have trauma/PTSD backgrounds, or that a stressful event(s) triggers a condition. So, can and did CST help my friend and his pain?

A little background on my study subject: 63 year-old-male, diagnosed with MS in 2010 in tandem with optical neuritis and vertigo. We did the basic, 10 Step CST protocol, administered 8 weeks in a row, with steps in the same order over the course of a 60-minute session. I used the McGill Pain Questionnaire, a self-reported survey, which delineates different types of pain and ascribes a number for an individual’s pain level—that way we could quantify whether or not the work helped him. Maximum possible score is 78; the higher the number, the more pain the individual is experiencing.

When we began the study, he reported a pain level of 62 out of 78 and most acutely felt pain in the lower back and hip regions with spasticity. He also felt a concentration of pain in how his mental health was impacted, experiencing fear as well as intense to unbearable pain (these were boxes on the questionnaire).

After 8 weeks, he reported a 60% improvement in pain (37 of 78) with less tension and numbness. How the pain affected his mental health was the most significant area of improvement. Initially, he selected adjectives such as agonizing and dreadful (higher on the pain scale) whereas in the second evaluation he only selected nagging (the lowest). In general, he felt more calm, less anxious and was experiencing better quality of rest. Another note here, we did this study in the 8 weeks preceding the election. So, the fact that he had a greater sense of ease is even more telling of the work and how it can help you or someone you know.

A lot of massage therapists and chiropractors are trained in this technique. If you have a history of anything I mentioned: PTSD, trauma, concussion and/or autoimmune issues, try a few sessions of CranioSacral to see if it helps your mental and physical health. It’s super relaxing—promise you’ll have a good sleep that night.

Clearlight Sanctuary Sauna Review: Best Decision Ever!

For years I’ve regularly tested out and researched about infrared saunas and settled on Clearlight because it has been shown by many folks who measure EMFs (electromagnetic fields) to be the lowest of any full spectrum sauna on the market. Sunlighten was the runner up.

I’ve tried all far, near and full spectrum saunas and have found that the near frequency is the best at helping alleviate edema that I get in my knee that was injured by being hit by a car in a crosswalk 20 years ago. The joint felt arthritic for years (I would limp by the end of a workday) until I tried SaunaSpace, a near infrared spectrum sauna. While I liked the aesthetic and the zero EMF assurance, I just didn’t get the same level of sweat and feeling of detoxification that I do from a far or full spectrum. The little stool you sit in for 30+ minutes was also not the most comfortable.

I used the Clearlight Sanctuary 2-3x per week for almost a year at Generator Athlete Lab in Austin. Regular sauna sessions improved my skin (I experience eczema from time to time which is correlated with stress) and generally felt more clean and open energetically. Then Covid hit and it felt like a good opportunity to finally purchase one for my home.

Given Covid’s inflammatory cytokine response, I thought it best to finally take the plunge and take advantage of a Clearlight 0% financing opportunity to keep the detoxing going into the fall as temperatures cool and illness possibilities increase. I joined their mailing list over a year before I decided to purchase to watch for sales, which they regularly have. I purchased at 0% for 18 months, which they had never done before or since. Total price was around $4800 with shipping/tax included.

The smallest size full spectrum, the Sanctuary 1, is about 4’w and 3’d and plugs into a regular outlet. They deliver and it was easy enough to put together with 2 people. A lot of packaging to get rid of, however, FYI to plan for that.

Now that fall and winter has settled in, I’ve done the sauna 45 minutes per day for a little over 2 months. This has been a game changer. I have the same knee, skin and general calming benefits, and am now noticing other inflammation improvements. My whole life I’ve felt like I have liquid in my ears or an itchiness and that has disappeared. My eyes also feel dry and itchy—nearly gone. I’ve lost a little bit of weight. I’m combining this push by using binders to chelate toxins out of my system, so definitely detoxing more than I have in my life.

Doing this serious detox has meant that my skin hasn’t looked as amazing as in the past, yet I’m confident that there’s some deep healing going on and that this is an incredible time to endeavor on this path. Some of my other favorite things about sauna time:

Meditation time in your own private nookReading the paper (yes I’ve figured out how to do this and it’s not a mess)Self-lymphatic massageHair conditioning treatment sprays (I wear a shower cap, otherwise the heat is drying)Stretching (it’s kind of like your own Bikram studio in there!)Sprinkle a few drops of essential oilNot.doing.anything.

My husband suffers from bad cedar allergies here in Austin and while the counts have been the highest ever in the last few weeks, he’s been pretty good! We usually sleep in separate bedrooms this time of year because he’s coughing and sneezing despite netty potting, showering before bed and taking herbs/Claritin. It hasn’t been an issue this year and I can’t help but think the 3x for 30 min weekly sauna sessions he’s doing has a part to play.

I’m not a product peddler and I’m a genuine, authentic person. This is truly one of the best financial decisions I’ve ever made, and I didn’t make it lightly. If you have the ability and space, you won’t regret the decision and it will be neat for you to see how a full spectrum sauna can improve your and your family’s health.

Feel free to ask any questions if you want to know more about my research or experience! If you do decide to purchase based on this review, please click this link to purchase and I would receive a small bonus. These contributions help support my small, woman-owned business.

Wrist and Forearm Stretches

We’ve all felt that wrist pain and tension from a long day of typing, gaming, working out, cleaning or yard work. I wanted to offer some of my favorite tools and tips for loosening up the hands, wrists and forearms.

Here’s a video for some simple wrist extensor stretches and a forearm massage:

There are also a couple tools from over the years that I find really help (and are worth the investment) in keeping my hands and forearms loose. If your hands are tight, you won’t be able to access the muscles in your upper arms and shoulders correctly. I can’t tell you how many times someone has walked into my studio wanting to be better at planks/push ups and so much of it has to do with tension in their lower arms. We get that loosened up and BOOM, they recruit their core much better and have more stability in the shoulder girdle.

Breo Hand Massager

Breo Hand Massager

This thing can be too intense for people some people—personally, I love it. This hand massager also does trigger point release all over the hand and will size to conform to the shape of your hand. If you have arthritis or an autoimmune/inflammatory condition that affects your hands, I would not purchase. It has a heat function that I love any time, particularly in winter. I actually sleep better on the nights I do this and notice that I’m not as apt to clench my fists when I sleep—yes I do that too. It will leave an imprint in your palms for about 10 minutes, just a heads up.

Armaid

This thing is amazing if you do repetitive gripping—

• Bodyworkers

• Manual laborers/those who do a lot of work with tools/handiwork

• Athletes—golfers, tennis players, weight lifters, climbers, aerialists

• Knitters/sewers/crafters

• Gamers

• Artists

It easily pivots around and so you can do both sides of each arm. You can also purchase more intense trigger point release balls that intensify the experience. That said, you can size this thing really tight, so I feel like I get a good experience without the turbo props. I bring it with me when I do aerials and it helps my forearms from seizing up in between climbs. Relieving tension in the forearms also helps loosen up the shoulders, making proper form and bodmechanics easier.

Taking care of our hands is something that we often neglect until we start feeling pain. Keeping your forearms loose will not only help head off some more painful conditions like carpal tunnel pains and tennis elbow, you’ll better access the supporting muscles of your shoulder blades and core as you use your hands. The uncoiling massage I’ve created takes this to a completely new level. I’ve had great success with helping people alleviate various arm pains as well as chronic neck pain and even lessening headaches. I recommend these tools and tips for self-care for my clients in between sessions.

If you purchase from the links provided, I do receive a small percentage as an Amazon affiliate.

Common Cause of Knee & Ankle Pain

TIGHT TOES! Take a little walk—long enough to get your stride and pace going and notice if you feel your ankle roll out to the side just a little bit as you push off. You may even feel a twinge of pain in your ankle or knee. Another option is to get someone to video you (maybe even in slow motion) and see if you can watch yourself doing it. It will look like a little ankle whip around as you propel forward as in the picture below.

How would the toes get tight?

The top two reasons from my experience with clients are shoe selection and not breathing fully. Any shoe that encourages a toe scrunch would create a situation where your body would start tighten when walking instead of being wide and open (I refer to this preferred state as ‘Frodo Feet’). This isn’t just the easy scapegoat of high heels and pointy shoes, flip flops or any shoe that is so loose that your toes have to work to keep them on would create tight toes. Wearing shoes that are too small or lacing shoes too tightly would cause similar footing.

Next, hold your breath and feel how your feet tighten up a bit (all your muscles, really). We all have a tendency to shallow breathe when we feel stressed, so being under prolonged stress or if you’re in a job/school environment where you heavily focus day-to-day, usually means that you’re holding your breath. I often see that if someone grew up in an environment where they were often afraid or anxious (this could also translate into present-tense adulthood) the toes also scrunch as a response to that fear factor. I call it the Bird-on-a-Wire grip whereas that Frodo Foot is grounded and open…calm.

How should I walk?

This goes with a bit of an * in that we’re all shaped differently and have varied movement/injury backgrounds so there isn’t one for sure right way. That said, the first two toes (big toe and second toe) should more or less line up with your shin bone and thigh bone. This may be difficult if you have flat arches or have had other lower leg injuries. These bones are considered your weight-bearing bones so your body weight is centered over the mid-line of your body. Your weight centered here would naturally allow your core and posture muscles to support you as you walk or run. Lack of weight-centering can cause weight to shift to the outer or lateral lines of the body in walking, which could be a factor in a tight IT band, lower back pain, knee pain and ankle issues.

As you take a step forward, the foot should roll through the mid arch to push off with the ball of foot and then the toes. If you have a tight first or second toe and/or a bunion, you are likely not pushing off of that foot correctly and you may be rolling to the outside of the foot as shown in the picture above.

An exercise to stretch your toes and allow for proper toe push off.

This simple stretch can be done with a rolled up towel or a tennis/lacrosse ball against a wall. In the video, my model is demonstrating it with one of my favorite foot stretching and release tools, the Yamuna Foot Savers. Here’s another way they can be used to release foot tension and help with plantar fasciitis. You can easily purchase them online through Amazon and they last forever. Take them with you when you travel because they take up virtually space and really help loosen the feet after sitting in a car or being in a plane for long periods of time. If you do have a bunion and this stretch feels uncomfortable, you can stretch your big toe off to the side and focus on your second toe. No need to do more than about 10ish repetitions on any given toe and only about once per day at most.

Happy, grounded feet=better balance and core stability!

Why People Don't Heal And How They Can

I first came across Carolyn Myss, the author of this book, about 8 years ago. Since then, I've started this book 3 times and stopped because I saw different aspects of myself in the pages I wasn't yet ready to confront. If you were to put one self-improvement book on your summer reading list, I'd highly suggest this one.

Many of my clients initially come to me because they suffer from chronic pain and chronic fatigue. Naturally, they feel angry at their body and that they can't live their lives to the extent that they would like. Feeling stuck and depressed is an understandable companion to this anger. That said, the more anger we project back onto our bodies, the longer and more fraught the healing process is. A more effective path to healing is seeing the pain as a point of entry to explore deep within ourselves. In Why People Don't Heal and How They Can, Myss offers some ways to identify if we're suffering from what she calls Woundology and belief systems that could stifle our healing process.

These are the author's top 5 belief systems that most people get caught in when they're in pain or are ill. To move forward, we have to detach from the belief.

5 Myths of Healing

1. My life is defined by my wound (Woundology).
Seeing life through the lens of a traumatic experience means projecting that onto every future relationship and experience (though a book I wrote about last year here says the brain naturally will do this after trauma). Those stuck in this pattern will seek out a social support network that will be sympathetic to their experience and then they never have to move past it. Moreover, they connect with others by comparing wounds and feel empowered if they are more wounded than someone else. She specifically mentions survivor and addiction groups and that they are helpful at certain stages. To continue healing, however, one has to move past that identity of survivor or addict.

In short, we can get stuck in the healing process if we define our identity and live our lives through our wounds rather than evolving past them. It can be a tricky process because someone may think they're addressing their wounds, but what they're really doing is carrying them around like a badge of honor. Over time, our wounds accumulate and gradually suck our energy, leaving us prone to depression, pain and illness. To move past your wounds, focus efforts on things that feed you rather than deplete you. If a current event triggers you to recall all the other times this has happened to you, rather than listing the wounds, look at what you're doing in your life that is creating part of that pattern.

2. Being healthy means being alone.
This is a system that I've personally been guilty of over the last couple of years until I acknowledged that by engaging with others means I have to grow through the things that trigger me. When I envisioned myself as healthy, I was the only one in the room rather than being surrounded by those who I know love and support me. Myss contends healing is an ongoing process that is best done in a community that can help support our changes; "Healing does not represent the closure of the needs of the heart; rather, it is a doorway toward opening your heart." She cites American individualism as a culture block to realizing this yet also acknowledges that sometimes we do need to separate from someone or a community to grow.

3. Feeling pain means being destroyed by pain.
It's normal to believe that pain or illness is negative, yet these feelings can also push us to explore within ourselves and move away from destructive habits and behavioral patterns. She cautions against relying too much on prescription drugs or painkillers in general because they can mask the symptoms of what our body is asking us to heal. She suggests using a mindfulness practice like yoga or meditation to help with healing consciously.

4. All illness is a result of negativity and we are damaged at our core.
Myss encourages readers to not immediately blame a failure to heal on a past experience or negative belief. Illness is complex and there's plenty of toxins in our environment and genes that can be an aspect of illness. Our focus should instead be on our ability to create change over controlling our thoughts. Sometimes it's better to just let go of the negative thoughts or past experiences over trying to dive into them and understand them....that can do more harm than good.

5. True change is impossible.
Most of us don't really like change and to change but healing and change are the same thing. We associate illness with fear and negativity so it can be intimidating to confront the illness and look at how much we really take care of ourselves versus the needs of others. Try shifting the belief that healing will be hard or depressing to relieving and exciting.

This is one of the few books on healing that I've read that actually provides a structure for analyzing one's beliefs and how to better understand and forgive--she actually encourages making a chart/spreadsheet and guides readers on specificially how to structure it. That said, it's a very East meets West, spiritually-minded approach, so if that's not your bag, this may not be for you. If it is, Myss has a unique perspective on understanding how American culture looks at pain and illness that I found to be eye-opening in forgiving myself and others because we're all stuck in some collective, old mindsets that we can let go of reacting to individually.