Terere is one of my favorite Brazilian Jiu-Jitsu competitors. His work ethics and technique are an unbelievable. If you get a chance to meet him or to see him rolling you will not be disappointed.
Terere, a legend.
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So, want do you want to be when you grow up?
Adults always ask little kid, “So, what do you want to do when you grow up?”
They are just looking for ideas.
If you want to be happy in life, do what makes you happy. Simple statement but it is more complicated than that. What you used to play with when you were a kid? What make you happy?
I remember playing doctor all the time, I had a plastic stethoscope, a doctor’s bag and some used IV tubing. Allow me to explain the IV tubing. When I was a little kid I spend endless nights and days in the hospital with asthma. The nice hospital nurses gave me IV tube and bags to play at home. Crazy.
I think this is one of the reasons I wanted to become a doctor.
We are living in strange times. Western Civilization is devouring itself. On the one hand, we spend more and more time staring at screens (computer, TV, IPod, Bank Teller, Cell Phone, Video Games) and we’re allowing screens to raise our children, thus destroying their imagination and creative potential. Limit the amount of screen time on your kids.
Acupressure for Back Pain
Acupuncture Treatment for Pain Management
Acupuncture for pain management has been used for centuries. Because it treats your body as a whole, acupuncture not only reduces pain immediately but it can help you avoid future pain in the same areas. It’s so effective that conventional medical doctors often suggest acupuncture treatment for pain.
The most popular form of pain relief that Western medicine has to offer is pain medications and anti-inflammatory drugs. If you’ve spent a lot of time in pain, you know that these medications have unreliable results. After a while, their effectiveness wears off. The side effects from prescription medications can often be worse than the pain conditions you are dealing with.
Acupuncture for chronic pain is a powerful and natural treatment. The needles stimulate points on your body that release endorphins and other natural pain relievers. They also, according to research, increase the electromagnetic signals between the different cells in your body. This can encourage healing and eliminate pain.
Acupuncture increases blood circulation to different parts of your body and relaxes your muscles. It also helps promote emotional well-being and can increase the effectiveness of your immune system. Instead of bringing the rest of your health down in order to reduce pain (like conventional medications do) it raises the level of your whole body health.
There are many different types of pain that people can experience, and acupuncture is an effective treatment for them all. Back pain is very common and is a result of sprains or strains. Your acupuncturist may use local needles on your back to treat your pain, but most treat it with distal needles placed on other parts of your body. Your acupuncturist may use cupping or electrical stimulation along with needle insertion.
Arthritis is another common form of pain that can be treated with acupuncture. Arthritis can affect many different joints in your body. Depending on where you are experiencing arthritis pain, your acupuncturist may insert needles directly at the site or at other important points along the meridians.
If you think acupuncture is limited to treating skeletal or muscular pain, think again. It’s also been proven effective in treating migraine headaches. You can use acupuncture to relieve pain and even prevent future migraine attacks. By targeting areas that regulate blood flow to your head, your emotional state and hormonal balance your acupuncturist can eliminate migraines entirely.
No matter what types of pain you are experiencing, acupuncture has the solution. During your first consultation, your acupuncturist will work with you to identify your pain and create a treatment that is designed to heal your body. In a matter of just one session, you’ll feel the benefits of using acupuncture to treat pain.
Acupressure for Back Pain
A natural reaction to back pain is to rub where it hurts. This can often temporarily relieve the pain. Most people use their fist. Some people will roll on a tennis ball. You should also massage these acupressure points to help relieve chronic and acute pain.
Small Intestine 3 (SI 3)
SI 3 for back pain
SI 3 is a very effective acupuncture and acupressure point for back pain. It is effective for acute back pain, but also can be massaged regularly for chronic back pain. SI 3 is located on the outside of the hand, directly next to the base of the pinkie. You can rub this point very strongly if the pain is very severe. This is one of the best acupuncture points for back pain.
Kidney 3 (KI 3)
KI 3
KI 3 is a very strong and effective point for back pain. It is better for chronic back pain than acute back pain. KI 3 is located just behind the inside ankle bone. Massage this point every day is a in order to warm the kidney channel and alleviate back pain.
KI 3 is a very important and widely used acupuncture point.
Food that fight Pain, BJJ Injuries
“The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease” —- Thomas A. Edison
You are What you Eat,
Foods that Fight Pain
While many foods taste great, they can also be powerful healers, naturally packaged in vibrant, multicolored disguises. Plus, these foods won’t cause the nasty, common side effects that often accompany the use of drugs. Here are some fabulous-tasting favorites that can yield extra benefits.
Cherries
Muraleedharan Nair, Ph.D., professor of natural products and chemistry at Michigan State University, found that tart cherry extract is 10 times more effective than aspirin at relieving inflammation. Only two tablespoons of the concentrated juice need to be taken daily for effective results. Sweet cherries have also been found to be effective.
Other Berries
Dr. Nair later found the same anti-pain compound in other berries, specifically blackberries, raspberries, blueberries and strawberries.
Celery and Celery Seeds
James Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory compounds in celery and celery seeds, including a powerful flavonoid called apigenin. Add celery seeds to soups, stews or as a salt substitute in many recipes.
Ginger
Ginger reduces levels of pain-causing prostaglandin in the body and has been widely used in India to treat pain and inflammation. A study by Indian researchers found that when people who were suffering from muscular pain were given ginger, they all experienced improvement. New research from the University of Georgia supports these findings. If you’re taking medications, check with your health practitioner for possible herb-drug interactions.
Turmeric
Turmeric (Curcuma longa), the yellow spice commonly used in Indian curries, is well known for its anti-inflammatory properties and for suppressing pain without harmful side effects. Its main therapeutic ingredient is curcumin. Research from institutions such as the University of California, San Diego, and Cornell University indicate that curcumin appears to be a safe, natural alternative to COX-2 inhibitor drugs.
Fatty Fish
Many fatty fish like salmon, mackerel and herring contain omega-3 fatty acids that convert in the body into hormone-like substances that decrease inflammation and pain. According to research reports from arthritis specialists associated with the National Institutes of Health, omega-3 is an effective anti-inflammatory agent; ingesting fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines, compounds known to destroy joints. Many other studies similarly demonstrate that eating moderate amounts of fish or taking fish oil supplements reduces pain and inflammation, particularly for arthritis sufferers.
Flax Seeds and Flax Oil
Freshly ground flax seeds and cold-pressed flax oil contain plentiful amounts of the omega-3 essential fatty acids. Do not cook with flax oil, however, as it then can have the opposite effect of irritating the body’s tissues and causing pain.
Raw Walnuts and Walnut Oil
Raw walnuts and walnut oil also contain powerful omega-3 fatty acids that fight pain and inflammation in the body.
When it comes to relieving pain, food really can be the best medicine. Keep Rolling…
Tennis Elbow, or “Armbar Pain”
In Brazilian Jiu-Jitsu there is a lot of hand and wrist twisting, pinching and forceful gripping. Practicing chokes and holding the Gi can lead to Tenosynovitis (painful Thumb movements). The pain is located on the base of the thumb. The pain is characterized as a sharp shooting pain.
De Quervain’s disease is a term used to describe a painful disorder affecting the tendons at the base of the thumb. This is one of the most common kinds of tendon lining inflammatory diseases or tenosynovitis. These tendons are encased in sheaths, or sleeves, through which the tendons slide. The inner wall of the sheaths contains cells that produce a slippery fluid to lubricate the tendons. With repetitive or excessive movements such as hand twisting and forceful gripping, the lubrication system may malfunction. Failure of the lubricating system allows friction to develop between the tendons of the thumb and their common sheath. The repetitive friction accounts for the abnormal thickening and the constriction of the sheath which interferes with the smooth gliding motion of the tendons.
What are the symptoms of De Quervain’s disease? 
The patient experiences pain when moving the thumb away from the hand and has difficulties with activities requiring a firm grip and twisting of the hand. The pain occurs at the base of the thumb and the radial side (same side as the thumb) of the forearm.
How is De Quervain’s disease treated? 
Medical/ Chiropractic management of De Quervain’s disease consists mainly of splinting the thumb and wrist to avoid those movements that caused the disorder. I have treated Tenosynovitis with a brace, topical ointments, and acupuncture.
Shoulder Pain after Homoplata
Shoulder Injury
So, you forgot to “TAP OUT” while performing the Homoplata. Ouch!
We have to be careful with our joints. The knee, ankle and shoulder are very prone to strain due to the limit of sensory innervation (nerve supply). What this means? The strain will occur before the pain.
In some occasions you will strain/ tear ligaments before you feel pain.
Rotator Cuff strain is an injury to any of the four rotator cuff muscles in the shoulder. We explain the injury and look at treatment options.
Acute tear
This tends to happen as a result of a sudden, powerful movement. This might include HOMOPLATA, takedowns, Kimura, Throws, Keylocks, and Sweeps.
The symptoms will usually include:
Sudden, tearing feeling in the shoulder, followed by severe pain through the arm.
- Limited movement of the shoulder due to pain or muscle spasm.
- Severe pain for a few days (due to bleeding and muscle spasm) which usually resolves quickly.
- Specific tenderness (“x marks the spot”) over the point of rupture/tear.
- If there is a severe tear, you will not be able to abduct your arm (raise it out to the side) without assistance
Chronic Tear
A chronic tear develops over a period of time. They usually occur at or near the tendon, as a result of the tendon rubbing against the overlying bone. This is usually associated with an impingement syndrome.
Usually found on the dominant side.
- More often an affliction (pain) of the 40 age group.
- Pain is worse at night, and can affect sleeping.
- Gradual worsening of pain, eventually some weakness.
- Eventually unable to abduct arm (lift out to the side) without assistance or do any activities with the arm above the head.
- Some limitations of other movements depending on the tendon affected
What is a Rotator Cuff strain?
The rotator cuff is a group of muscles which work together to provide the Glenohumeral (shoulder) joint with dynamic stability, helping to control the joint during rotation (hence the name).
The rotator cuff muscles include:
- Supraspinatus
- Infraspiantus
- Teres Minor
- Subscapularis
Supraspinatus and Infraspinatus are the most commonly injured rotator cuff muscles. Due to the function of these muscles, sports which involve a lot of shoulder rotation – for example, bowling in cricket, pitching in baseball, swimming, kayaking – often put the rotator cuff muscles under a lot of stress.
Problems with the rotator cuff muscles can be classed into two categories – Tears of the tendons/muscles, and inflammation of the tendons (often called tendinopathy or tendonitis).
When should I seek medical attention for my Rotator Cuff Injury?
Seek medical attention if:
The pain persists for more than 2-3 days.
- You are unable to work due to the pain/limitations.
- You are unable to reach up or to the side with the affected arm after 2-3 days.
- You are unable to move the shoulder and arm at all.
- For any acute injury where you are unable to move the injured shoulder as well as the uninjured shoulder.
Treatment for Rotator Cuff Injuries
Acute Tears
What can the athlete do?
Apply ICE and Cold therapy to reduce swelling
- Rest the arm – a sling can sometimes be quite useful if you still need to go to work/school, which can be removed at night
- Shoulder Exercises and a brace
- Consider consulting a doctor
Tennis Elbow, or “Armbar Pain”
Tennis elbow or lateral Epicondylitis is a common injury causing pain on the outside of the elbow. We explain the symptoms, causes, treatment options and rehab exercises.
- Pain about 1/4 inch (or 1-2 cm) down from bony area at the outside of the elbow (lateral epicondyle).
- Weakness in the wrist with difficulty doing simple tasks such as grabbing Gi lapels, opening a door handle or shaking hands with someone.
- Pain on the outside of the elbow when the hand is bent back (extended) at the wrist against resistance.
- Pain on the outside of the elbow when trying to straighten the fingers against resistance.
- Pain when pressing (palpating) just below the lateral epicondyle (elbow side) on the outside of the elbow.
- Armbars, Homoplata, Key locks, Americana, Kimura, and Overuse or repetitive strain caused by repeated extension (bending back) of the wrist against resistance.
- This may be from activities such as tennis, but also includes Brazilian Jiu-Jitsu.
- Repetitive activities such as using a screwdriver, painting or typing.
- Sudden Onset: Sudden onset of tennis elbow occurs in a single instance of exertion such as a Armbars, Key locks, Americanas and Homoplata.
- Late Onset: This normally takes place within 24-72 hours after an intensive
BJJ “Rolling” practice.
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Causes of tennis elbow
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- Armbars, Homoplata, Key locks, Americana, Kimura, and Overuse or repetitive strain caused by repeated extension (bending back) of the wrist against resistance.
- This may be from activities such as tennis, but also includes Brazilian Jiu-Jitsu.
- Repetitive activities such as using a screwdriver, painting or typing.
- Sudden Onset: Sudden onset of tennis elbow occurs in a single instance of exertion such as a Armbars, Key locks, Americanas and Homoplata.
- Late Onset: This normally takes place within 24-72 hours after an intensive BJJ “Rolling” section.
- Treatment: Brace, Massage, Trigger Point Therapy, Electrical Muscle Stimulation and Physical Therapy.Remember the acronyms
- PRICE.
- P is for Protect.
- R is for rest. It is important to rest the injury to reduce pain and prevent further damage.
I is for ICE or cold therapy. Applying ice and compression can ease the pain, reduce swelling. Apply an ice pack or similar immediately following injury for 15 minutes. Repeat this every 2 hours.
C is for compression – This reduces swelling.
E is for Elevation – Uses gravity to reduce swelling by allowing fluids to flow away from the site of injury.
Myth about BJJ Rolling and Randori
Myth # –10
Once I heard a Korean Martial Art Master saying
–“Brazilian Jiu- Jitsu is the lazy man’s sport.”
So I said to myself, “you are not doing this correctly.”
Several studies have shown that one hour of intense Rolling/Randori will burn an average of 700/1000 calories.
“If people knew how great BJJ is for sheading pounds, all BJJ Gyms would have a waiting list.”
Myth #9
The more techniques I know the better.
Looking back to my early training I realize how hardheaded I was for collecting techniques instead of refining them. I have noticed that in “Youtube”, there are thousands of BJJ combinations videos. This basically water downs the BJJ technique. After three years of practicing BJJ, I am returning to the basics and fundamentals.
“We don’t believe in teaching a ton of moves every class and the student walks away with limited knowledge. We prefer our students to know 20 techniques at 100% then 100 techniques at 20%.”
-Royce Gracie
Myth # 8
The more I Practice, the better I get.
Remember that only Perfect Practice makes Perfect.
If you have visited YouTube you have seen Thousands of BJJ technique videos. The problem is the majority of the techniques are watered down.
Myth #7 – You burn more fat when you exercise at a low intensity for a long amount of time.
The most efficient way to burn fat is to combine intense training in short spurts (BJJ ROLLING) with a nutritious diet. For example, 15 minutes of BJJ rolling intervals, where you continuously vary your speed, intensity and pace, burns more calories than a slow one-hour walk. BJJ keeps burning them when you stop because your metabolism stays elevated for a few hours after you exercise.
Myth #6 – Lifting heavy weights add bulk.
Adults may or may not become “bulky” when lifting heavy weights. Women are told to lift weights with high repetitions to avoid “bulk”. These both are determined by our genetics, not our lifting routine. Women are less likely than men to add tremendous bulk when lifting weights. High levels of testosterone are necessary for muscles to add large amounts of bulk. The genetics of each individual determine who can add bulk and who cannot.
This is perhaps the most common myth women fall for and it couldn’t be farther from the truth. In fact, weight training is often the easiest and quickest way for women to look leaner, more sculpted, and toned. You’d have to be taking steroids to achieve the bulked-up look most body builders have, so don’t be afraid of weights. Incorporate strength training twice a week into your exercise program because it will help protect you from injury, tone your muscles, help prevent osteoporosis and burn excess body fat, even when you are resting.
Myth #5 – You can lose weight by dieting.
More than 90% of all people who lose weight by dieting gain it back. Change your eating habits and choose to eat more fruits and vegetables and less fat. Dieting is temporary deprivation. Eating healthy means developing a new mindset. The real trick to losing weight is a lifelong pattern of moderate exercise, healthy diet, and 7-8 hours’ sleep/night. Change your diet and join a Gracie Barra BJJ.
Myth #4 – The best time to exercise is early in the morning.
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Exercising in the morning usually allows you to get energy to start your day. Some folks love to jump-start their day with a morning workout, while others swear that exercising after the workday is over is a great way to energize for the evening and eliminate stress. You can “Roll” in the morning, at night and during the weekends.
Myth #3 – If you stop an exercise program your muscle will turn to fat.
Fat cannot turn into muscle any more than a rock can turn into water. They are two different components. When you stop working out, you lose muscle tone and gain fat, but one doesn’t turn into the other. Don’t quit.
Myth #2 – Stretching before exercise is not necessary.
Finally, when you finish off your workout with some stretching, you reduce the severity of DOMS (delayed onset muscle soreness), which you will most likely greatly appreciate the next morning.
And…… Fitness Myth #1 – You can lose fat from a specific part of your body by doing an exercise for that part of your body. For example, Triangle sit-ups (abdominal crunches) will remove fat from your abdominal area.
You can’t spot reduce! You cannot control where fat is removed from your body. The one thing everyone wants is a flat stomach. No matter how many sit-ups you do it won’t be flat if you have a layer of fat covering your muscles. Your time would be much better spent doing some quality Rolling/ Sparring and making sure you’re eating well, which would help you lose body fat than doing more sit-ups.
Acupuncture
Oriental Medicine/Acupuncture
In 1995 the US Food and Drug Administration approved acupuncture as a viable medical treatment option. In 1996, a National Institute of Health expert panel recognized acupuncture as an effective regimen in the treatment of some illnesses.
How Does Acupuncture works?
There are many theories. The traditional Chinese medical theory of acupuncture is based on energy circulating throughout the body along well-defined pathways or meridians. If this energy circulation is disrupted or blocked, function is affected, resulting in pain or increased susceptibility to illness. Acupuncture points along these pathways can be stimulated to restore the balance of energy, which influences the health of the entire being.
Recently, scientists have found naturally occurring, powerful pain relieving substances called endorphins are released during acupuncture. This may be one of several mechanisms by which acupuncture can decrease pain sensations. Acupuncture has also been shown to affect the nervous system locally, at the level of the sine and even in the brain. It also influences, by unknown mechanisms, the immune system and inflammation.
