The “30 Days to Pain Free” Challenge – Introduction
Dear Reader,
Over the next 90 days, you will receive 30 health strategies to improve your health and help you feel much better in terms of less aches/pain, more mobility, and more energy.
The goal of the Challenge is health transformation; not a temporary fix. It is about learning and nurturing lifestyle behaviors that promote long-term health and pain reduction; so, be prepared to learn things you probably haven’t thought of before. Some steps may not even seem related to reducing chronic pain, but they are; trust me on this.
The first half of the Challenge deals with boosting your body’s regenerative ability through lifestyle modification and special dietary strategies. Then, I will introduce exercises, stretches and movements to help restore proper function to your joints. Joints —knees, hips, shoulder, spine, extremities— bear the brunt of forces to your body over your lifetime, and therefore are the main sites of pain and stiffness. I’ll show you ways to knock down the pain and increase joint range of motion.
Note: tasks for the Challenge will be emailed to you about every 3-4 days. To get the best results, keep up with the Action Steps– start implementing them in your routine as you learn them. If you feel it’s too fast a pace, no worries— you can also go at your own pace: the link to each step will be at the bottom of each Day page.
Ready to start?
STEP 1: Fill out the Musculoskeletal Dysfunction Assessment Tool
What I’d like you to do now is print out six (6) copies of the Musculoskeletal Dysfunction Assessment Tool (MDAT) before you begin your journey. This is a self-assessment that asks you questions regarding the functional capacity of your problem area; whether it’s your low back, shoulder, knee, etc. Each answer has an assigned value. You add up your choices, and subtract from 50. Now, we have a number associated with the level of pain/dysfunction of your condition that we can compare to every 30 days. The higher the number, the better; so if your score increases from month to month, it indicates that your condition is improving. Fill out the first one and keep it in a folder. At the end of 30 days, fill out a second one and compare scores. If you are diligently following the strategies of the 30 Day Challenge, most people should see their score improve month to month until a plateau is reached. However, for those with advanced chronic problems, it may take longer before you start to see improvement (hopefully not more than 60 days).
STEP 2: Order a Journal
The other thing I’d like you to do is get a nice journal. You will use your journal to chronicle your thoughts and experiences and track your progress as you go through the 30 Days to Pain-Free challenge (more on journaling on Day 1).
Here is a nice example of a journal you can get at Amazon that is perfect for this Challenge.
According to Dr. Benjamin Hardy, a renowned psychologist and high-performance coach, journaling is a “master tool” for high performance, and therapy. According to Dr. Hardy, there is plenty of scientific research that shows journaling is a powerful tool for:
- Clearing your mind
- Clearing your emotions
- Healing emotional trauma
- Visualizing your future
- Tracking your perfomance
Dr. Hardy states that as you consistently write about your goals for an extended period of time, as in three months, you will transform your physical self as you get better and better at writing in your journal; i.e. your will experience positive changes in your body.
Step 3: Whitelist our From emails
They are: newsletter@painandinjurydoctor.com and contact@drdanperez.com. Do this now so our emails don’t go to your Spam folder. There are short videos on YouTube that show you how, such as this one.
Step 4:
Check your in-box regularly and look for “30 Days to Pain-Free Challenge” somewhere in the Subject line.
Without further ado, here are the 30 strategy topics of the Pain-Free Challenge that will be coming your way:
- ADOPT A LIFE-AFFIRMING MINDSET
- EMBRACE THE VALUE OF DAILY MOVEMENT
- MAKE MOST OF WHAT YOU EAT NUTRIENT-DENSE
- BE MINDFUL OF AND AVOID PATHOGENS
- BE MINDFUL OF AND AVOID TOXINS
- UNPLUG AND ENGAGE IN LEISURELY PLAY
- ACTIVELY SEEK & MAINTAIN SOCIAL CONNECTION
- CREATE A HEALTHY LIVING ENVIRONMENT
- CREATE A HEALTHY, DAILY ROUTINE
- MAINTAIN ORAL HEALTH AND HYGIENE
- MIMIC THE EARLY HUMAN ANCESTRAL DIET
- STAGE YOUR KITCHEN FOR HEALTHY EATING
- BALANCE HEALTHY AND PLEASURE EATING
- PRACTICE INTERMITTENT FASTING
- YOUR GUT – THE GATEWAY TO EVERY CELL IN YOUR BODY
- CLEANSING AND OTHER BODY DETOX STRATEGIES
- MAKE BONE BROTH SOUP – BEST FOOD FOR YOUR JOINTS
- THE TRUTH BEHIND SUPPLEMENTS: WHICH ONES ARE WORTH IT?
- THE IMPORTANCE OF FOOT CARE TO OVERALL HEALTH
- DAILY MOVEMENT ROUTINE FOR JOINT HEALTH
- POSTURE IMPROVEMENT EXERCISES
- LOW BACK EXERCISES PART I
- LOW BACK EXERCISES PART II
- HIP AND KNEE EXERCISES
- SHOULDER, ARM & HAND EXERCISES
- BASIC HOME EXERCISE ROUTINE: CARDIO & RESISTANCE
- EXERCISES FOR THOSE WHO HAVE AMBULATORY ISSUES
- THE CELLULAR NUTRIENT INFUSION METHOD™
- TWO HOME THERAPIES TO SUPPORT TISSUE HEALING
- GET CLOSE TO NATURE AGAIN; BE THANKFUL
You will receive one every 3 days, to give you time to digest the information and take initial action. I recommend that you keep pace with the Challenge, because doing so will be your first victory, setting you up for success. The sooner you execute the Challenge steps, the faster your body will transform, and the sooner you will feel the results.
A Final Word for Today
Health care is transforming. Technology is enabling people from all walks of life to learn about what ails them, and what can be done to cure or alleviate their condition; information that was never explained to them, or not emphasized enough, by their doctor for various reasons. Of course, it is good practice to visit your physician to rule out any serious disorder, but with musculoskeletal pain and dysfunction, besides the ones requiring immediate medical attention, the best treatment is often self-care, lifestyle modification and time.
For cases involving advanced degeneration such as advanced osteoarthritis of the knees or spine, you will not be able to get 100% alleviation due to the limitations of healing, but imagine what life would be like if you could knock down the pain by 50% and walk for 3 hours instead of 20 minutes before needing a rest. To that person, the difference is huge. This is the kind of result that I hope to give to you.
I’ll share with you the things I have discovered over the past 30 years that have helped me feel 20 years younger than my current age. It is my hope that you will find benefit in some or all of the things I recommend. They have already helped many individuals like you, so the chances of you feeling better and stronger are quite high!
You Can Do It,
