THE SALI STUDY (SIGNIFICANT ANKLE LIGAMENT INJURY)& DAY FOUR AFTER INJURY…

It’s four days since I went over on my foot and sprained my ankle. Even with crutches the effort of getting up and downstairs on my back side was playing havoc with my low back but today I think I’ve turned the corner.

I’ve managed on one crutch for most of today and could walk down one step at a time on the stairs and got a fairly good nights sleep last night. I knew the crutches would bother my arm and neck but I forgot about the crawling I had done after I went over on my foot and what trouble the stairs could cause me.

I’ve been religiously doing exercises I found online for a sprained ankle as it soon goes stiff but it’s no where near as swollen as I have been using one of my five a day vegetables to freeze the ankle and reduce the swelling 🙂

Over the past 48 hours I’ve kept myself busy by making some new handmade cards. I’ve created some new styles to my usual ones using needlecraft and painting some of them. Do let me know what you think of them?

After I’d seen the nurse at A&E she asked me if I would mind joining a study which is researching the recovery from significant ankle ligament injury’s. The purpose of the study called SALI, is all about Osteoarthritis. I will be sent a questionnaires to fill in shortly after my injury, 3 months, 1 Year, 3 Years, 5 Years, 10 Years and 15 years. The study will help them understand why some people who have an ankle injury go on to develop osteoarthritis, and why others don’t.

Of course I said I was happy to take part as this study will mean I am part of and contributing to a large body of research being conducted within The Arthritis Research UK Centre for Sport, Exercise and Osteoarthritis. They said I will be sent updates on the SALI study with a newsletter, and kept up to date with any developments regarding the study, ankle injury prevention and recovery from it, and other news of interest which I can then post on here for others to benefit from.

I really hope I don’t end up developing Osteoarthritis due to this ankle injury and I am now keeping my fingers crossed that my appointment with a spinal consultant on Tuesday will mean that I will soon be booked in for an injection.

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HOW TO KEEP POSITIVE WHEN IN CHRONIC PAIN…

With so much going on with myself at the moment I’ve really had to get my mind into creative mode to take my mind off my pain.

I adore making hand made cards but with needing to keep my one bad foot up it’s not possible for me to have all my craft bits out to make my cards. Then today, out of the blue popped up a link to The Positive Planner, The mindful gratitude journal that inspires you daily and encourages mental wellbeing.

The details on the book say The Positive Planner……. The Happy Journal 

The Positive Planner is a traditional journal meets DIY therapist, with sections dedicated to daily reflections, a weekly mood tracker and mindfulness activities as well as everyday organisational extras such as meal planners and shopping lists. It is designed to be a one-stop-shop for organising yourself and most importantly improving your mental health and wellbeing. 

The Positive Planners bright and uplifting yellow colour radiates positivity and the slick designed pages feature inspiration quotes throughout-out along with originally designed cool artwork and illustrations which are perfect for mindful colouring in! 
The positive Planner is a 12 week journal and planner dedicated to self-care. 
Just the lovely bright yellow colour with the the smile on it makes you feel better. The cost is £23.
Other options that I have seen available on Amazon are similar to this one but all slightly different with their content. The Inspire Journal is a bit more of a productivity journal and is written as a DAILY PRODUCTIVITY JOURNAL:- Increase your Productivity, Stay Motivated, Inspired and Committed. Organise your goals and enhance your inner ability to achieve them every day. This one is £24.99 and in a choice of two colours, turquoise or grey brown.
One more similar version of the The Five Minute Journal : A Happier You in 5 Minutes a Day, also on Amazon for £13.19
The five minute journal helps you cultivate gratitude. It changes how you feel, alters the actions you take. It’s simple quick and effective to help focus the attention to the good in your life. Improve your mental well-being and feel better everyday with affirmations.

A ROUGH COUPLE OF DAYS…

I guess we all get our share of rough days but mine have definitely exceeded that over the last few days.

As many of you know I am waiting to see a spinal surgeon next week about my constant pain going down my arm from my neck as well as pins and needles down to my middle finger.  Initially, we thought it may have been my ulnar nerve again. I say ‘again’ as I had surgery the year before last for a trapped ulnar nerve which was a total success but they said it can come back even after surgery.

A nerve conduction test showed no problem with the ulnar nerve so I was then sent to have an MRI scan. Those results have shown that I have another disc bulge which is compressing a nerve and giving me the pins and needles and pain and it also showed that I have arthritis in that area.

Mine is definitely in the ‘wear and tear’ category as I have had two previous surgeries on the C3/4 area of my spine which has meant the disc below it has had to do all the work. The worst pain is doing the simplest of things like cleaning my teeth or drying my hair so I am hoping my appointment with a spinal surgeon next week is a success.

The MRI scan also showed a disc bulge at level L3/4 above my previous spinal surgery. I miss the facet joint injections that I had for this but keep myself topped up on my meds. During the last month I’ve had a couple of bad spasms with it which left me completely bent over and unable to straighten but it then settles down.

I also noticed that my foot was becoming more and more numb underneath but never thought anything else about it until yesterday when I stood up and it completely gave way and I went over on my foot, not once but twice. The pain was so acute I thought I was going to throw up.

Last night we iced and elevated it but I was unable to stand on it and could only get from a to b on my hands and knees which played havoc with my neck. After a terrible nights sleep we decided I should pop to A&E and get it checked out.

I am now on crutches and have the foot strapped up as I have a bad sprain but fortunately no break. The only problem is that a sprain can take as long as a break to heal so at the moment I am following the RICE (Rest, Ice, Compression, Elevation) routine and hope it settles sooner rather than later.

They have told me I should mention to my spinal consultant what has happened with the foot and the numbness as this could definitely be related to my lumber spine.

INFRARED LIGHT THERAPY FOR PAIN RELIEF…

How to use infrared light therapy for pain relief at home - how it works and the best infrared home devices

There are three reasons you may want to try Infrared Light Therapy for pain. The Infrared Light Therapy Company say –

1. It’s a natural, non-invasive and side-effect free pain relief method.

2. It’s scientifically proven for over 40 years.

3. It’s cost-effective and will save you time and money.

So, what do we know about Infrared Light Therapy? Well, Infrared Light Therapy is a unique treatment which harnesses the healing power of specific wavelengths of light. When infrared energy is delivered to injury sites and other painful areas, it dramatically increases circulation, reduces inflammation, and promotes healing. The result is rapid relief of discomfort.

Infrared light therapy is an effective, tested treatment for any condition characterized by pain and inflammation. Here’s just a partial list of conditions that benefit from treatment:

  • Arthritis
  • Back pain
  • Blunt trauma
  • Bursitis
  • Carpal tunnel syndrome
  • Diabetic neuropathy
  • Fibromyalgia
  • Muscle sprains and strains
  • Neck pain
  • Neuropathy
  • Rheumatoid arthritis
  • Sciatica
  • Temporomandibular joint pain (TMJ)
  • Tendonitis
  • Surgical Incisions
  • Wounds

Is Infrared Light Therapy safe? Well, The Infrared Light Therapy Company say Infrared light therapy is gentle, painless, safe, noninvasive and nonabrasive.

So where can we buy these lights for pain? Well, I was surprised to find quite a lot available in the UK on Amazon and Stress No More who also have a large selection. My knowledge of this type of lamp was how it was used years ago as a type of tanning lamp in the ’60s but I can see it’s quite different from that.

I find heat amazing for pain and at this time of year and with my low back and neck causing me so much pain at the moment I am using lots while sitting while lying in bed and so I do feel one of these would help me. At the end of the day, these lights are from around £20-£70 so they don’t break the bank and if they help with pain then I am all for it.

I would love to know if any of my readers have tried one and if so if they found it helped their pain?

 

 

 

NEVER NEVER GIVE UP – MANTRAS TO HELP YOU FEEL BETTER…

One of my closest friends gave me this lovely tile with the words ‘Never, never give up’ to help me on my hardest days. I have it where I can see it every day to inspire and motivate me when I’m down.

Four simple words is all it takes to work for me but I have to admit I use mantras from inspirational people. I would repeat and repeat the saying when I go to bed. Like some people count sheep to go to sleep you can always repeat your mantra over and over again as you drift off to sleep.

According to Wikipedia a mantra is a sacred utterance, a numinous sound, a syllable, word or phonemes, or group of words in Sanskrit believed by practitioners to have psychological and spiritual powers. Mantra meditation helps to induce an altered state of consciousness. A mantra may or may not have a syntactic structure or literal meaning. Wikipedia

You can find a number of videos on mantras for pain on YouTube to keep repeating to yourself and you can also buy this book, Healing Mantras on the subject, which you can also listen to. Healing Mantras by Thomas Ashley-Ferrand which has four star reviews and one review saying, I love this book – it provides a really interesting insight into the power of sound and its significance to different religions and ethnic groups. The mantras are fun & satisfying to learn and come with background information, explaining the meaning and origin of each. He also gives examples of how they have been used by himself or others & the perceived results. Overall it’s a very positive pursuit & gives any reader another tool with which to influence their own life.

Health.com say as little as 30 seconds of using a mantra can dampen unpleasant sensations, says Ellen Slawsby, PhD, director of Pain Services at the Benson Henry Institute at Massachusetts General Hospital in Boston. Slawsby recommends a picking neutral or positive word or phrase rather than a sound. 

“That’s using something inborn, an internal mechanisms to elicit your own endorphins or endogenous morphine,” she says.

Simple words and phrases have the power to interrupt negativity and invite change in life. Discover how mantras can affect your well-being. Sonima explains how They have been around for at least 3,000 years, but mantras are having a mainstream moment. We meditate on them. We find them in pop songs that encourage us to “Let It Go” and get “Happy.” We tape them to our fridges and computers, pin them to our Pinterest boards, InstaQuote them on Instagram. On her website she has nine empowering mantras to shift your mindset.

Putting healing words into our thoughts is a personal thing but if we find any benefit from this type of meditation then it certainly has to be worth trying.

‘What we fear doing most is usually what we most need to do’ – Timothy Ferriss