Ice or Heat?

Ice or Heat?

This is a question I get all the time when it comes to injuries. So what is it, and why does one person say heat while the other says ice? I will keep this short and sweet.

Plain and simple, Ice on the spine, heat everywhere else. There, end of the blog post. LOL

Let me explain a little. Let’s look at an injury. Bumps, bruises, tendonitis, impact, welt, pulled muscles, torn rotator cuff, bursitis, the list goes on. What happens after these? OMG inflammation!!!!!!! oh no!! Get the ice, ahhhh feels better. Sound familiar? Of course, it does. Ice takes down that nasty inflammation and numbs the area. Now, why is this bad?

Well, it depends on what your goals are. Heal faster or less pain? We know our bodies are self-regulating and self-healing. Inflammation is a good thing. WHAT? Yes! it’s a smart response from the body to heal the area/injury. So why would you want to remove that? By adding heat you will increase the blood flow to the area to accelerate healing, yes you will increase the pain a bit, but it will last a lot less. Next step is to figure out what caused the injury. Always look above or below. A good example is a shoulder. Unless someone hit you with a bat or some sort of trauma, it’s most likely from your neck. LOL yes, the shoulder problem is most likely from your neck. (Another post)

What pain level would you rather have out of 10? Pain at 8-9 for 2 or 3 days, or a pain at 4-5 for 3 or 4 weeks? Whatever your answer depends on what you use. 🙂

Why ice on the spine? Well, the muscles that run along the spine you have no control over. Plus if there tight, there tight for a reason and adding heat will relax them with the possibility of further damaging something. Adding ice to an inflamed nerve root with cause it to shrink. Any interruption in the communication highway is not good and should be looked at by a chiropractor that will adjust any subluxation you may have.

So there you have it. Just to recap, ice slows down healing but feels better. Inflammation is a smart response from the body. Heat will accelerate healing but increase pain a little bit.

Julius Toltesi

Carpal Tunnel Syndrome (CTS)

Carpal Tunnel Syndrome (CTS)

Carpal tunnel syndrome (CTS) is usually characterized by symptoms including pain of the hand and wrist, in addition to tingling and numbness along the median nerve distribution. Surgery was the primary option available to patients seeking a long-term solution to this problem. Today there are other options.

First, let us go over exactly what it is so we can address it properly.

The carpal tunnel is a somewhat narrow canal in the wrist that is surrounded on threeCarpal Tunnel Syndrome (CTS) sides by the palmar aspect of the carpal bones and covered by the flexor retinaculum. In addition to the median nerve, the flexor tendons also traverse this pathway.

Carpal tunnel syndrome (CTS) occurs when the median nerve becomes compressed. This nerve controls sensation to digits 1, 2 and 3, as well as the lateral aspect of digit 4. In addition, it controls the motor function of many of the small muscles in the hand.

Many cases of Carpal tunnel syndrome (CTS) are caused by a double crushing injury. What this means, is it starts in the neck and pinches the nerves that will cause a muscle imbalance in the forearm. This may cause the Carpal tunnel to collapse due to overuse of certain muscles.

Julius ToltesiThe Median nerve origin is C06-T01. Depending on your posture, this can also have a dramatic effect on the discs. For every inch, the head is in front of the shoulders, the pressure on the discs doubles. This uneven pressure will cause the disc to degenerate causing added pressure on the nerves. Discs get their nutrients through movement and any subluxation will prevent nutrients to the discs. (Degenerative Discs is not an aging process) 

If discs degenerate due to age then the discs above and below it should look the same. There the same age.

When the median nerve becomes compressed, this will cause numbness in the first 3 digits as well as the lateral part of the 4th.

Bioflex laser works great by applying a low-level light to the affected area to help regenerate and rehydrate the disc to take the compression away. Usually, 12 treatments will do it.

Before condemning the wrist, be sure to fix the cervical spine first by seeing a corrective chiropractor to restore movement in the cervical spine and fix any subluxation or reverse curve you may have.

What’s Next?

Carpal Tunnel Syndrome (CTS)Once you’ve fixed any issues in the cervical spine we can look at the wrist. I would also suggest around 10 treatments of Low-Level Light Therapy to the wrist as well. This will help repair any damaged tissue that occurred as a result of nerve compression.

You have muscles on top of the forearm and below called Flexors and Extensors. These muscles should have a balance between them. Most often we are gripping, squeezing etc. daily without paying attention to balancing the forearm. This is common with many other muscle groups as well.

There are many exercises you can do for Carpal Tunnel Syndrome (CTS) and recommend looking for a personal trainer that can help. They can also access your posture and any other imbalances you may have.

Carpal Tunnel Syndrome (CTS)

One exercise I give my clients for Carpal Tunnel Syndrome (CTS) is very simple and only requires an elastic band. The ones they use to wrap around the Standard Freeholder works great. (local newspaper)

Place the elastic around your fingers then all you have to do is open into a claw shape and close. Repeat this till the top of your arm is tired. That’s it. Do this in the AM and PM about 3 sets each and this will help balance out the forearm.Carpal Tunnel Syndrome (CTS)

So to recap

Fix any subluxations in the neck and restore movement. See a Low-Level Light Laser Therapist to heel (regenerate) any discs that are degenerative in the neck to remove the compression of the median nerve. Complete the exercise mentioned to balance out the muscles causing the carpal tunnel to collapse. Repair damaged tissue in the wrist with Low-Level Light Laser Therapy.

Thanks for reading and if you have any questions please comment below.

Are you training your body to store fat? Cardio 101

I do so much cardio, but can’t lose weight

I hear this often from my clients and receive a lot of inbox messages about this. Cardio is great, and it’s very important, but it can also be bad for your health.

What are your goals? What kind of physique are you looking for? Are you training for a marathon? (which by the way is horrible for you) How many marathon runners have dropped dead while competing? I won’t go into that today.


In fact, low intensity, long durational-type cardio is quite harmful. This is the biggest misconception in fitness and for fat-loss, It is true that jogging in this “fat burning zone” does, in fact, take its energy from fat cells for fuel, but what you’re doing is training your body to store fat. The body is saying to itself “It’s a good thing that I had that fat there for the low-intensity cardio, so I am going to make sure that I store more there for the next slow, long duration cardio session. Bottom line, you’re creating a fat storage machine.

What’s worse is low-intensity, long duration cardio makes your heart and lungs smaller, which is not good for longevity. That saying is true, what you don’t use, you lose.
So what type of cardio should you do for fat-loss, live a longer healthier life? The answer is simple. HIIT (high, intensity, Interval, Training)

When you do HIIT training, the body is will get its energy from different sources. It won’t use fat for energy because fat is a slow burning fuel. Your body will get the fuel from glycogen that is stored in the liver and muscles that are available within seconds for that high output demand.

So when the body uses those energy sources, your body will say, “I need fuel now! I can’t store this fuel as fat, it’s a good thing I had the glycogen in the liver and the muscles, so I am going to store more there for the next HIIT training.” You will now be training your body to break down and store carbohydrates into glycogen and store it in the liver and the muscles for future cardio workouts. Your metabolism will be revived, and you will burn more calories even when you sleep.

So what kind of cardio are you doing? What type of body style do you want? Sprinters do HIIT training while marathons runners do long duration cardio.