News: November 2025

Your Body's Secret Anti-Inflammatory

We often think of rest and recovery as the antidote to pain. And yes, rest can be essential in the early stages of healing. But here's a truth that might surprise you:

The most powerful anti-inflammatory medicine we have is not a pill or a supplement, or a trendy gadget. It's movement.

Busting the "Wear and Tear" Myth

We're taught that movement "wears out" joints and tendons. Many people fear that moving a painful area will make things worse. But decades of research say otherwise. Regular, smartly dosed exercise doesn't destroy joints. It protects them.

Serious runners, for example, are no more likely to get knee arthritis than anyone else. Some studies even show they're less likely. Our tissues thrive on stimulation. Cartilage, bone, tendon, and muscle stay healthy through gentle, consistent loading. Mechanical stress in the right amount can actually calm inflammation down, not stir it up.

The Goldilocks Zone: Not Too Much, Not Too Little

Healing through movement isn't about heroic intensity or a quick stretch. It's about finding the sweet spot:

• Too much can flare things up.
• Too little can leave tissues weaker and more sensitive.
• Just right - gradual, mindful, measured use - signals your body to adapt, heal, and grow stronger.

This is what rehabilitation professionals call "load management." It's not glamorous, but it's transformative.

Whether it's a sore Achilles tendon, cranky knees, or nagging back pain, the same principle applies: tissues need to be used to get better.

Your Muscles Are Little Pharmacies

Here's where the science gets really cool. When we move - especially when we do strength or resistance training - our muscles release powerful molecules with anti-inflammatory effects throughout the body.

This is why exercise is protective against heart disease, why it supports brain health, and why it can be medicine for chronic pain and injury recovery. Your muscles are like tiny pharmacies - dispensing the most natural, targeted anti-inflammatory agents known to your body. That's something no pill can replicate.

Healing Is Not Linear (and That's Okay)

Of course, finding your Goldilocks zone isn't easy. There's no perfect formula. Some days you'll feel great; others, your body might whisper (or shout) that it needs less. That's normal. Healing is rarely a straight line. But each mindful step builds resilience.

Even if you don't "get it right" every time, you still win, because the overall health benefits of movement are profound. As Paul Ingraham of PainScience.com puts it, "If you're going to fail ... fail fitter!"

Practical Wisdom

• Start small. Gentle movement is still medicine.
• Progress gradually. Let your body adapt, don't force it.
• Notice your body's feedback. Pain is information, not punishment.
• Be patient and consistent. Healing takes time, but motion is your ally.
• Seek support. A skilled massage therapist, PT, or trainer can help you fine-tune your dosage.

A Closing Thought

Every overuse injury must, at some point, be used again to fully heal. Your body is not fragile - it is adaptable, intelligent, and eager to thrive when given the right kind of challenge. Exercise isn't a threat. It's a conversation with your biology.

Move wisely. Heal deeply. Trust your resilience.

Source: Paul Ingraham, "Exercise is anti-inflammatory medicine for injuries"

Tension Headache Relief in 25 Minutes: Full Self-Massage Guide

Tension headaches can be debilitating, but you don't have to suffer! In this 25-minute guided self-massage session, I'll take you through expert techniques to release tension, ease pain, and help you feel a whole lot better.

No equipment needed - just your hands and a quiet space!

What's new with me ...

I'm thrilled to share that I was interviewed on one of my favorite podcasts, The Sensory Approach to Manual Therapy. My episode, "From Eating Disorder to Empathy: How Self-Massage, Science, and YouTube Built a Global Community," is live! Have a listen.

October ended with a flourish: family wedding, quick trip to visit my parents in Charlotte, N.C., and a Halloween festival - we dressed as members of Tally Hall, Sienna's favorite band.