Pain, as we all know, is no fun. At some point or other it’s going to creep up on us. Sometimes we bring it upon ourselves – lifting something too heavy, overtraining, working too long in the yard, suffering a fall, constantly holding your heavy toddler on that same hip, you name it. Sometimes we know what we have done, other times we have no idea why our body or muscles are aggravated and screaming at us. If you have been hurting, I feel for you. I hate it for you.
I’ve had some pain lately and not to whine to you all, I’m going to just talk about some of the things that have worked for me. One of my pet peeves is to take the time to make an appointment with a doctor, wait in the waiting room forever and when you finally get to your problem, you are only told to take some ibuprofen or maybe even a cortisone shot to manage the pain. That makes me crazy. I always want to know what the problem is and what I can do to make sure I don’t do that to myself again. I have found that you rarely get this type of advice. No offense to the physicians and medical professions out there. Sometimes we have to be our own advocate. Sometimes I think we have to look at alternative methods of taking care of ourselves.
I watched my mother suffer from chronic pain caused by Rheumatoid Arthritis and disc issues in her back. I so wanted her to try some alternative methods to relieve her pain. She stayed “old school” and attempted to merely manage her pain with medication. With a little research and searching around, these days you can find other ways to treat, manage and prevent lots of pain.
In my case, over the past few months I’ve had lots of muscle impingement, loss of flexibility and some mobility that has been pretty aggravating. I was beginning to think that God was trying to tell me to find something else to do besides this exercise stuff! I was beginning to think I might also have RA or some other joint issue. I have always been curious and amazed at our bodies and how they work. It seems my issues have been due to my right shoulder surgery and all the compensation the body does to make up for its imbalance. (I know you are likely tired of hearing about that darn shoulder – believe me, so am I!) But it is amazing to me how one issue in your body can have such an affect on a completely different part of the body!
The latest type of therapy I have tried and have found successful are DRY NEEDLING and MYOFASCIAL RELEASE THERAPY, and of course, EPSON SALT BATHS (lots of them).
WHAT IS DRY NEEDLING?
I actually have had both Dry Needling and Trigger Point Dry Needling. `At the photo on the right my physical therapist dry needled my left adductor, which had gotten so irritated and knotted that I couldn’t stretch it myself. Yep, those needles look rather large, don’t they??
Trigger Point Dry Needling (TDN) is a treatment technique that utilizes thin, solid filament needles to deactivate and desensitize trigger points in muscles. Myofascial trigger points are knots in muscles that can contribute to pain, decreased flexibility and decreased muscle function. This dry needling is an effective and efficient method of releasing trigger points, especially when other manual soft tissue techniques are unable to directly release or release as many trigger points. TDN is also known as Intramuscular Manual Therapy (IMT)
In fact, the needles look worse than they actually are. You only feel a slight pinch when they are actually inserted. However, when they do hit a trigger point you will feel your muscle give a “twitch” and then a warm dull ache will fill the muscle. Depending on the muscle, some feel more painful than others. I’m thinking that if you are at the point when you need dry needling, you won’t mind the quick pain if it’s going to help in the long run! Or, at least, that’s how I look at it. It has been shown that the elicitation of local twitch responses is the most important aspect in obtaining a successful therapeutic outcome for trigger point deactivation. There are a number of hypotheses as to the reasons why dry needling works. “Dry needling and the subsequent local twitch responses may mechanically disrupt the contracted nature of the trigger point.” TDN may reproduce symptoms directly in the muscle being treated or may refer to other areas of the body. This is a form of referred pain, which is one of the hallmarks of trigger points. The local twitch responses and referred pain is a good and desirable reaction because it confirms a source of dysfunction in the muscles.
Muscle dysfunction is the primary or secondary contributing factor to many neuromusculoskeletal conditions. Examples of conditions that dry needling can help are repetitive stress injuries, muscle tendonitis, neck pain, headaches, rotator cuff impingement, frozen shoulder, carpal tunnel syndrome, sacroiliac joint dysfunction, sciatica, muscle strains, iliotibial band syndrome, patellofemoral dysfunction, and plantar fasciitis. If active trigger points are found to be causing pain, muscle tightness and/or muscle weakness then they would benefit from being treated by TDN.
I have been amazed at how immediate the relief was after the Trigger Point Dry Needling. I will be honest, I was sore afterwards and felt as if I’d been beaten up, but in a good way. My hips were sore, but pain free and I felt as if I could move much easier when stretching. This was all done in about an hour with a licensed physical therapist certified in this area, and with no medication.
I’ve learned that more physical therapists are incorporating Trigger Point Dry Needling into their practice. This treatment, along with other rehabilitative methods seem to be effective in treating various neuromusculoskeletal conditions. Again, I think it is up to us to educate ourselves and other about new and innovative ways to treat pain.
Myofascial (mi-oh-FASH-al) release is a manual therapy technique often used in massage. The technique focuses on pain believed to arise from myofascial tissues — the tough membranes that wrap, connect and support your muscles. Theoretically, myofascial pain differs from other types of pain because it originates in “trigger points,” which are related to stiff, anchored areas within the myofascia. The pain that a trigger point causes is often difficult to localize, though.
During myofascial release therapy, the therapist locates myofascial areas that feel stiff and fixed instead of elastic and movable under light manual pressure. These areas, though not always near what feels like the source of pain, are thought to restrict muscle and joint movements, contributing to widespread muscle pain. The focused manual pressure and stretching used in myofascial release therapy loosen up restricted movement, leading indirectly to reduced pain.
Many studies have found that massage, chiropractic manipulation and similar manual therapies work as well as other treatments for back pain. Few studies, however, have tested myofascial release therapy specifically, partly because the exact elements of myofascial release therapy vary from therapist to therapist.
If you’ve been told that myofascial release therapy may be helpful for your back pain, consult a therapist who has training in the technique.
Myofascial Massage or Release Therapy
A massage can be a beautiful thing. Or it can be a painful thing! In fact, I don’t think I’ve ever had a relaxing massage. By the time I get around to actually having someone give me a massage as a gift or fork over the cash for what seems like such a luxury, I’m usually tight as a tick. I’ve had someone’s hands bring me to tears working on my hamstrings!
The other day I had a Myofascial Release Massage and it was both beautiful and painful.
What is this?
Myofascial release (MFR) therapy focuses on releasing muscular shortness and tightness. Many patients seek myofascial treatment after losing flexibility or function following an injury or if experiencing ongoing back, shoulder, hip, or virtually pain in any area containing soft tissue. Usually, this type of massage is good for:
- Tightness of the tissues that restricts motion or pulls the body out of alignment, causing individuals to favor and overuse one hip or shoulder, for example
- A sense of excessive pressure on muscles or joints that produces pain
- Pain in any part or parts of the body, including headache or back pain.
What makes this different from a normal massage or even a deep tissue massage is the release of trigger points.
Myofascial (mi-oh-FASH-al) release is a manual therapy technique often used in massage. The technique focuses on pain believed to arise from myofascial tissues — the tough membranes that wrap, connect and support your muscles. Theoretically, myofascial pain differs from other types of pain because it originates in “trigger points,” which are related to stiff, anchored areas within the myofascia. The pain that a trigger point causes is often difficult to localize, though.
“During myofascial release therapy, the therapist locates myofascial areas that feel stiff and fixed instead of elastic and movable under light manual pressure. These areas, though not always near what feels like the source of pain, are thought to restrict muscle and joint movements, contributing to widespread muscle pain. The focused manual pressure and stretching used in myofascial release therapy loosen up restricted movement, leading indirectly to reduced pain.”
Many different types of health professionals can provide myofascial release therapy, including appropriately trained osteopathic physicians, chiropractors, physical or occupational therapists, massage therapists, or sports medicine/injury specialists. Specific training and courses in Myofascial Release Therapy are generally necessary and can be extensive to attain a high level of competency.
This was one of the best massages I have ever had, hands down! I felt looser the minute I got off the table. Now, don’t get me wrong, I thought I might jump off of that same table a few times during the hour while the therapist was manipulating my adductor and hamstrings, but when it was over, it was that beautiful thing!
There are also ways to give yourself some myofascial therapy at home using foam rollers, balls, wands and other massage tools. You may have seen some of these and they, too, work wonders.
Epson Salt Bath
I always poohed on all the Epson Bath talk, until a couple of years ago. Now I love a nice warm soak in these white crystals! It’s a simple, inexpensive and relaxing way to sooth your muscles. AND there are sooooo many other benefits. I didn’t even realize all of them before I heard Dr. Oz go on and on about Epson Salts a while back. Yes, I am one of those nerds that will stop what I am doing and listen to Dr. Oz. You can call me crazy, but I can’t help it. Check out some of the great uses here.
Since you know I am a list person, here’s some Epson Salt news that was new to me:
Researchers and physicians suggest these health benefits from proper magnesium and sulfate levels, as listed on the web site of the Epsom Salt Industry Council:
Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.
Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.
Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.
Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.
Reduced inflammation to relieve pain and muscle cramps.
Improved oxygen use.
Read More Here.
Wow, if you are still with me you get a gold star! I had no intention of this post being sooooo long! No wonder it has taken me three days to get it out! I’m hoping you don’t or will not need any of this info – except the Epson Salt Bath – that’s for everyone out there! However, my point is to share alternative therapies that are out there and can be so beneficial to lots of folks. We just have to educate ourselves, advocate for ourselves and take care of ourselves!
What other remedies or therapies have you tried? What alternative methods have been successful? Do you know anyone who might could benefit from new therapies?
I hope you are having a peaceful Sunday! A long Epson Salt bath might be the perfect ending!
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