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The Pain Cycle Whether caused by emotional stress, an accident, environmental, or biomechanical factors, few things in life are as miserable as dealing with chronic muscle aches & pains. This is especially true for runners who may be sidelined by a problem that many people would use as a simple excuse to claim their favorite reclining chair. The hectic & stressful lifestyle many of us lead certainly contributes to the cycle and virtually guarantees that at some point during our life we will have nagging aches & pains to contend with. The Pain Cycle is a chain of events which reinforces each other. Much like an athletes muscles that become adept at certain functions through training and conditioning, the pain cycle 'trains' muscles to become perpetually tight. Physical & emotional stress due to this injury can also contribute to the cycle. It can begin with something simple like an overuse injury from too much yard work or that sudden dull ache after an otherwise normal run. Pain Effective tools for dealing with the early stages of pain are; Pain Creates Muscle Tension Muscles contract around any painful site to support & protect the area. This is our bodies natural way of dealing with it. If we resolve the cause of the pain, the muscles will relax. If we ignore it, persistent pain will train the muscles to become habitually contracted - often referred to as being in 'spasm'. These tight contracted muscles can constrict nerves causing tingling, numbness and, more pain. An example is that many people experience simple muscle stress & tension in their neck and shoulders. This is common in people that are trapped in stressful jobs or relationships. Once they resolve the stress, the 'pain-in-the-neck' goes away. Muscle Tension Reduces Circulation Healthy, pain-free muscles thrive on a fresh supply of blood, oxygen and nutrients for fuel. Tight muscles reduce circulation, metabolic wastes are not flushed out and the fresh, healthy blood supply is limited. This build-up of metabolic wastes can leave you tired and sore, it also further irritates nerves causing pain to increase and spread to surrounding, previously pain-free tissue. Reduced Circulation Creates Trigger Points An area of poor circulation, will, over time, create a very tender spot commonly called a 'trigger point'. Trigger points refer pain in a predictable pattern, many chiropractors and massage therapists will have a trigger point chart available for you to look at. Relieving trigger points is as easy as applying direct, sustained pressure to it. However, this is best left to a skilled bodywork professional as the offending trigger points may not be within the specific muscle that is experiencing the referred pain. As muscles tense around this 'referred' pain, the cycle has once again spread to a previously pain-free area. Ultimately, Muscle Shortening Eventually, the body responds to these tight, contracted, restricted areas as though the muscle fibers were torn or injured; by laying down a 'glue-like' connective tissue. This natural reaction, while helpful in cases of torn muscle fibers (usually at the original injury site), can also bind, and thereby shorten, otherwise healthy muscle. This further restricts movement and reduces circulation. Muscle Shortening Equals Restricted Movement Pain + muscle tension = more pain. Pain + reduced circulation = more pain. Pain + trigger points = more pain, Pain + muscle shortening = more pain. Ultimately, pain leads to restricted movement and compromises your ability to get well on your own. The inability to do many of the simple tasks and enjoy exercise that not that long ago was taken for granted can open the door for more serious, systemic health problems to take hold. How Do You Break The Cycle? There are no magic bullets but the first step is to consult with your healthcare provider to establish an appropriate treatment program. It is possible in many cases to break the pain cycle through self-care, proper diet, and a coherent regular exercise routine. Usually, a combination of treatments are needed to break an established pain cycle. Setting Realistic Expectations There are many factors which will influence how effective you are at breaking the pain cycle. The extent of the original injury; how long you've had the problem; diet; exercise; whether or not you smoke; these are just some of the issues involved. Beyond that it depends on what level of restored function you are looking to attain. But, we need to be realistic. If your injury stems from a car accident 15 years ago or if you are unable to set aside the time needed for consistent self-care there may be very little that can be done to provide long-term relief. Individual results will vary greatly as no other person can work harder than you do in taking care of your health. Health Professionals That Can Help You...
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