This can help us figure out what’s going on, and we can give you more targeted exercises/stretches to address the issue. If you’re still experiencing quite a bit of pain or discomfort and its something you want to have addressed, we’re doing TeleHealth sessions.ĭuring these sessions, we will take you through a functional movement evaluation. See our video for ways to release your trigger points.įor more information on the Theracane: Still having pain from Trigger Points? The trapezius muscle attaches at the base of the skull, travels down the neck into your shoulder and your mid-spine.Ī Theracane is curved, so you can reach trigger points and knots on your back that can be hard to reach on your own. Often, head and neck pain is caused by trigger points that develop in the upper trapezius. Inspired by a childhood desire to help patients with diseased muscles lead a more normal life, Christina is fulfilling her dream through her thriving treatment center.Head and neck pain from stress, zoom and homeschooling? A Theracane is a great tool to use at home to help you release trigger points that can cause head and neck pain. The Abbott Center began in 1991 as a private practice dedicated to the hands-on treatment of chronic pain. The next post is on treating medical conditions. Lack of oxygen causes muscle pain, nutrients are necessary to heal the tissue. Heat is used for achiness and stiffness to increase blood volume in the larger vessels, warm the muscle, and bring oxygen and nutrients. Ice increases blood flow through the capillary beds under the skin, increasing the removal of waste products that cause pain. With both conditions you want to turn off the nervous system temporarily. ![]() Also use ice when you have muscle spasms. Heat will increase the inflammation and swelling. The appropriate application is ice, not heat. What is better, ice or heat? That depends on your symptoms. If you aren’t getting anywhere, go on to another place and come back to this stubborn spot.įinish your self-treatment with more “flushing” using massage or ice or stretching. I suggest repeating this procedure up to three times. ![]() If you still feel no change, keep your thumb in the same place and let up pressure to allow the blood to get to the muscle for maybe 10 seconds, then press in again and hold until you feel a release. If nothing happens, hold the pressure for up to 20 seconds. You should feel either that the muscle is softening under your pressure or the pain is subsiding, indicating that the contraction is releasing. ![]() Hold the pressure where it hurts and count for 8 – 12 seconds. Too little tenderness under pressure indicates a less than optimal treatment depth.) (Too much pain turns on your body’s alarm systems which is not helpful when you’re trying to get your muscles to relax. If you feel any referred symptoms (sensation other than where you are pressing), it indicates that you’ve found a Trigger Point, a more important place to treat than just a place of tension.Īpply pressure with your thumb (or fingers, elbow, knuckle, a ball or some kind of pressure tool like the Theracane shown above), increasing the pressure until you increase the pain to a level 6 on a scale of 1 to 10. This gets the blood flowing and starts the lymphatic system draining waste products from the fluids around the muscles.įind a place where the muscle is tender and has a tight place or a knot. Use some kind of massage, vibration, short application of ice or heat first. The treatment protocol I use in my Neuromuscular Therapy practice near Boston is the following: Self-treat your muscles with pressure and massage, ice or heat (ice for pain and muscle spasm 1-5 minutes, moist heat for achiness and stiffness 1-5 minutes. (There is a list of 17 corrective actions and treatments in three parts.) Look at other suggestions in my Checklist Part 3. When sciatica pain gets the better of you and nothing you do seems to help, here are some self-treatment tips you can use to get pain relief.
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