Should You Train With Pain?

Did you ever wake up in the morning feeling aches and soreness from the previous day's workout? It's a good example of a specific type of pain. The good news is that it's short-lived. The bad news is that it's still uncomfortable.

When pain is present the body has no choice but to respond to it. Let's say it shows up in the shoulder. It could be a rotator cuff issue, tendonitis, arthritis, or bursitis, etc. Not to mention that there are differences between pain on the left side and right side of the body, and can be an indication of many different ailments. But the bottom line is this. When pain is present, the body inhibits force production, plain and simple. Basically what that means is that you are inherently physically weak when ever and where ever pain is present.

Did you ever twist your ankle? If you did, you know right away that even though you can walk, you walk differently. Do you put all of your weight on the foot? Do you swing your hip a little differently? The pain causes everything to shift and as a result you use some muscles less and overload others in compensation.

Should you train when pain is present?

I'm not going to say no definitively, because there are times when it is necessary. For example, when I had medial meniscus surgery on my left knee six years ago I had to end a fair amount of pain through the rigors of physical therapy. But note that this was post-surgery and medically supervised by a physical therapist. (Still hurt like hell by the way.)

Getting back to the shoulder – – let's say that your shoulder hurts when you attempt push ups. You can do a couple of push ups, but not nearly as many as you used to. You feel like you could do more push ups if the pain was not as severe. It is literally the pain in your shoulder that is causing you to stop short. You my friend are training with pain and that is where I draw the line.

However, when it comes to building bigger muscles and changing your body, you need to put your muscles through a certain degree of pain and discomfort. If you do not push them beyond what they can usually do, there's no need for them to change because they do not have to adapt to the added stress. Increasing muscle size will not happen until you seize the courage and mental discipline to immerse yourself in a certain amount of pain and discomfort.

The old adage of “no-pain, no-gain” applies here 100%. That saying refers to the process of pushing your muscles hard to the point where lactic acid buildup from the burning of ATP (sugar) causes momentary muscle failure (MMF). That is part of hypertrophy training (muscle-building) and totally different from nagging shoulder pain or an ankle sprain. Yet many people feel that if they do not push through all kinds of pain, they are not training hard enough.

A Fresh Approach

When I assess a new client and pain shows up, I will not train them period. Rather, I refer them to a medical professional. Sometimes it might be a Physical Therapist, a Chiropractor, or even an Orthopedist. They need to be free from pain and inflammation before they can start or resume training.

The right medical clinician will assess the situation and apply treatment that will reduce inflammation and treat pain. I work closely with experts that use modalities like ART (Active Release Technique) and Graston Technique. But there are many different types of therapies, but the most important thing is to seek medical assistance and get treatment.

I hope that you now have a better understanding of the type of pain that will require you to seek a medical professional's opinion and treatment. It just does not make sense to train when pain is present. Not only are you inherently weaker from the pain, but by trying to “work around” pain in one area of ​​the body you are potentially creating muscle imbalance in other areas and extremely making a bad situation worse.

Working with a medical clinician will take you to the point where you are pain-free. Once done, he will release you from his care. This is where our skill sets complement each other. After your treatment is over and you are pain-free, there is often a need for one-on-one personal training so that the underlying cause, typically muscle imbalance and dysfunctional movement does not put you back in a pain cycle.

From Pain-Free to Strong

This whole process is like tending a garden. First you have to prepare the soil. Then you have to plant seeds. Then there is the process of tending your garden to keep it free of weeds and pests so that absolutely it will yield fruit and vegetables.

Your personal training program will begin with soft tissue methods like foam rolling, stretching, and mobility work to increase the range of motion and improve movement patterns. Then you will progress into “stabilization training” which is a fancy term for teaching your body to be able to maintain control while moving. Ultimately you will become strong and balanced so that you can get back into the game of life performing at optimum levels.

It takes a little time and patience, just like gardening. Most people just want to find a quick fix, but unfortunately the human body does not work that way. Some things just take time.

“A journey of a thousand miles begins with a single step.” – Lao Tzu

That phrase from Lao Tzu, author of the Dao de Ching “The Way”, is centuries old and it holds wisdom that marks time. Take this advice and all you have to do is place one foot in front of the other and taking one step at a time in the direction of your goals. The hardest part is taking that first step!

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Homemade Pain Remedy From Granny’s Recipe Book

This Homemade Pain Remedy, is a double recipe, as it is easier to make more than enough, the first time.
This Homemade Pain Remedy, from Granny's Recipe Book, is so good, you will want to share it with your family and friends …
Watch your PAIN dissolve as you try this …


100 GRAMS. Dried Chili (3.5 ozs.) (Moshums or Binn Inn stores stock them in NZ.)

2 x 375 ml. bottles of whiskey. (I use a liter and brew it one more day.)

Before making this, be certain that you can tolerate a small amount of alcohol and chili, daily, and that you are not pregnant.
Do not share with someone who can not tolerate these ingredients. The taste is more a chilli taste than an alcohol taste, when it is made and taken correctly.


Chop up dried chilies to thumb nail size pieces and put the seeds and pieces into glass Agee Jar.

Pour the whiskey in, to cover and soak the dried chilies.

Seal the bottle and place your Homemade Pain Remedy on the window sill, in the sun for 10 – 11 DAYS. (Choose a sunny week to make it.)

SWIRL and turn the bottle daily for 10 – 11 days, keeping the bottle sealed, and MAKING SURE NO LIQUID HITS THE RUBBER SEAL TO TAINT THE TINCTURE.

On day 10 (or 11 if you use one liter whiskey), strain the liquid of your Homemade Pain Remedy through a sieve, allowing it to drain well, before storing this liquid in a glass bottle with a good lid. (Throw away the chili sediment. Do not let the liquid get into the lid unless it is a plastic lid.)



Take 5 drops of the liquid (Use a dropper) in 1/4 glass of water, am. and pm.

If it tastes too hot to drink add more water until it is comfortable to swallow. (Swill the liquid around your mouth first, AND HOLD UNDER THE TONGUE as it is QUICKER TO ABSORB from under the tongue.)

Very ill people should start with only one drop a day to avoid a healing crisis and work their way up over a few days to 5 drops in the am. and then trial if THEY can tolerate any more .. (we only take 5 drops a day now as a maintenance dose.)

If you get a healing crisis, you can stop taking the drops for a while and then resume taking it at one drop a day when you feel able to cope with it again.
We started a family member off at 5 drops a day, and that was too much too soon, for this severe fibromyalgia case, and he had to have a two month break, and then he worked up from one drop a day for a week, to 2 drops a day for a week, and so on, until he could manage the 4 – 5 drops a day he uses now.
It is best to start slow, as it is so effective.

Maximum dose is 5 – 10 drops am and pm.

Trial this Pain Remedy for two weeks morning and night and notice the improvement in a number of things, eg. improved circulation, pain relief, feeling of well-being, and clear head, clear vision, feeling warmer, etc.

Continue to use this pain remedy as long as you need it.
People with fibromyalgia notice that they are much improved after two years on this, and normally people do not improve a lot with this condition.

Medical disclaimer:

This remedy, is to be made and taken, at your own risk, as with all home recipes.
Check with your Dr. first before taking this, as you may be on blood thinners and these may have to be regulated if taken along with this, as this is likely to thin your blood too.
Each person will tell there own success story.

You need to be sure you can tolerate these two ingredients before using this remedy.

Many people have used this Homemade Pain Remedy with great Results.

If you really want to have an even more effective remedy, try taking it with the restructured, biophotonic, energetic water, we use. It has some very health inducing properties.
Take a look, you will not be disappointed.

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Unstable Knee Cap (Patella) Causes, Symptoms and Treatment Options

The knee cap is a miraculous wonder in function and engineering – when working correctly. When not functioning properly, the result is often pain and lack of movement. Millions of people suffer from an unstable kneecap that causes mobility issues, pain and fear of further injury.

Causes of Unstable Kneecap

The kneecap, also known as the patella, serves a very important function of connecting the lower frontal leg muscles in the thigh to the tibia (shin bone). When you straighten or bend you're the kneecap shifts up or down to accommodate the movement. The femur (thigh bone) has a v-shaped groove known as the femoral groove at the end that accommodates the moving kneecap.

In a normally structured or uninjured knee the kneecap fits perfectly into the groove. Should the groove be too shallow or uneven the result could be a kneecap that slides off resulting in a dislocation. A direct impact to the kneecap can also cause the kneecap to become partially or completely dislocated.

Symptoms of Unstable Kneecap

Symptoms of an unstable kneecap mirror many other knee problems. It is very important to see your healthcare provider should any of these symptoms persist or if you are injured in an acute accident. Unstable kneecap symptoms include:

· Knee buckles and is able to support your weight

· Kneecap slides to the side

· Knee “catches” when walking, standing or bending.

· Pain localized to the front of the knee that gets progressively worse as activity levels increase.

· Pain in the knee even when sitting.

· Stiffness in the knee.

· Cracking sounds in the knee during movement.

Swelling or infection in the knee.

Diagnosis of Unstable Kneecap

Your healthcare provider will likely perform a physical examination. The doctor will typically ask you to bend and straighten the knee while feeling around the kneecap. He or she will probably take measurements to determine if the bones are out of alignment.

X-rays may be recommended to see how the kneecap fits in its groove. Your doctor will also want to eliminate other possible reasons for the pain, such as a tear in the cartilage or ligaments of the knee.

Treatment of Unstable Kneecap

The first step is to put the displaced kneecap back into place through a process called reduction. Your healthcare provider may start off with non-surgical options such as exercises and braces. If the condition is chronic, the best option may be surgery to tighten or realign the ligaments.

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Whiplash and Chiropractic Management

Whiplash commonly occurs as a result of a motor vehicle collision. Whiplash usually occurs faster than the speed at which we can voluntarily contract our muscles in an attempt to guard ourselves against injury. Typically there is a sudden acceleration followed by deceleration and the degree of injury is dependent on many factors. Some of these include the conditions of the road, the position of the headrest, the size of the patient's neck, the position of the patient's head and neck at the time of impact, the size of the vehicle, the conditions of the road, and the awareness of the impending impact. Each of these factors must be evaluated and managed using a unique, individualized approach.

The direction of the impact dictates the direction of movement of the head. For instance in a rear end collision the strike is from behind, whipping the head foreword and then backward. In a side on collision, a side to side motion results.

Pain can occur anywhere around the neck, back, arms, chest and / or head depending on the tissues that are injured. Soft tissues including ligaments that specifically tie bone to bone, shock absorbing disk in the front of the vertebral column, muscles and they are tendon insertions, and / or the nerves that passed through the holes of the spinal that innervates the arms and hands can be affected by these injuries.

The injuries associated with whiplash can lead to a disruption of normal daily activity. There can be immediate symptoms or a delay in the onset of pain and possibly associated disability that can last for days, weeks, months, or longer, depending on each case.

After a person sustains a whiplash injury they may seek the services of a chiropractor. Some will see the chiropractor immediately after the accident while others will visit a chiropractor after some time has passed and / or after seeing other healthcare specialists. Whatever the case chiropractors are well suited to give treatment and advice to most victims of whiplash.

The chiropractic encounter begins with a chiropractor taking the history of the accident, the consequent pain and possible disability of the patient. Next an examination is performed where a person's range of motion and movement of the neck will be noted. Also a chiropractor will feel the muscles of the neck for spasm and tenderness. Additionally the chiropractor will check to see if there is damage to the ligaments of the neck which would indicate a “sprain” of those tissues. Another series of tests will determine if nerves have been pinched or damaged. Many times x-rays are taken from the neck in various positions to rule out fractures and dislocations and to observe other possible damage.

There are many different treatment approaches available for patients with whiplash injuries through chiropractic care. For example, manual therapies include spinal manipulation, mobilization, manual traction, muscle stimulation and / or relaxation, and issuing specific exercises. At times it ergonomic and daily lifestyle modifications may need to be addressed to avoid the possibility of the condition being irritated while on the job or at home.

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Are Your Hemorrhoids Killing You, or Does It Just Feel Like It? When You Should Visit the Doctor

Itchy, painful, embarrassing Hemorrhoids. Chances are you have had them, or will will ever. Maybe you have been silently suffering from them for weeks or months. If so you have come to the right place to get the information you need, without the embargo.

It is very common. Experts estimate up to 3 out of every 4 people have issues with pathologically swollen hemorrhoids at some point in their lives. The further estimate that 1 out of every 20 people are suffering from them at any given moment.

However, doctors can not be absolutely sure of these figures because most people who have this condition never visit the doctor. This can be either out of embarrassment or because the condition, while irritating, does not progress to the point of being a seemingly critical medical issue. But that means if you are suffering from hemorrhoids, but too embarrassed to tell anyone about it, you may be asking “When should I visit a doctor?”

First you should understand what hemorrhoids are. You can relax as they are typically not serious or life threatening. Hemorrhoids are simply swollen tissue inside or outside the anal canal. They are blood vessels that normally expand and contract to help pass fecal material. But when pathological they have become over expanded, and get stuck like that.

So, do not be anxious or worried just because you have been diagnosed with hemorrhoids. However, if you have not been officially diagnosed then you should be cautious. There are many different types of illnesses and conditions that can have similar symptoms. The problems you are having could indicate that something more serious is the problem.

For instance, often hemorrhoids are associated with bloody stool. If this is the case then the blood will be bright red and fresh, because the blood does not have to travel far. If you have what looks like old, dried blood in your stool that is NOT the same thing. It could be an indication of issues further up the digestive tract. Anything like that MUST be attended to by a doctor to rule out serious conditions.

If what you have is really hemorrhoids then unfortunately the issue will often times resolve itself. Even if you see a doctor they may simply prescribe you over the counter palliative treatments, to reduce the discomfort. That is because swollen hemorrhoids are a “self limiting” condition, they often cure on their own. Just try not to aggravate them by putting them under further strain.

In fact, you should be sure to improve your diet and increase your fiber intake. This will help pass waste matter more easily and help the swelling to recover. You can also increase the amount of water you drink on a daily basis, as this too will soften your stool.

Even though Hemorrhoids ever fix themselves, you should be worried if you get them repeatedly. This may be your body's way of telling you to adjust your eating, exercise and water intake habits. You can prevent them from coming back while they are still mild just with these changes in living habits. But chronic and sever cases may require surgery. Clearly, in this case, you will need to consult a doctor if your issues are recurrent and severe.

In summary, like most mildly aggravating conditions, you can grin and bear it without having to see a doctor. But if you are at all concerned or have any worrisome symptoms, or the condition is chronic, you should certainly see a doctor. In fact, hemorrhoids is a very common condition and your family doctor can certainly help, even in several cases. But no matter what, it will be up to you to adopt the life habits that will keep them from bothering you again and again.

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The Heart Benefits of Chiropractic Adjustments

Chiropractic adjustments have proven conclusively to help patients with musculoskeletal pain, but there is a reason to believe that there are other benefits that are not as immediately evident. The Palmer Chiropractic College infers that the central organ of the body that keeps life going might also improve because of chiropractic adjustments.

Until recently, not much was considered about heart health for those undergoing chiropractic manipulations, but the Palmer Chiropractic College has been investigating the sympathetic and parasympathetic systems to analyze heart rate variations in relation to chiropractic care. What has been evident from the study is that not only has pain been reduced, but the heart rate of those participants dropped.

Chiropractors can expect to be presented with a myocardial infarction once, if not more, in their professional careers. It is not uncommon for a patient to experience pain of an impending heart attack, while believing it to be something else. It can present as persistent shoulder pain for instance, or radiate into the shoulder blade. Although it is not a regular occurrence, patients do have heart attacks while receiving chiropractic manipulations.

Benefits to the Heart

Although much more study should be applied to the topic, there is good reason to believe that chiropractic adjustments may be a preventative against heart attacks. In conjunction with that, regular visits to the chiropractor may lead to lower blood pressure and strengthening of the cardiovascular system. The consequent reduction in heart rate also should reduce chest pain associated with the heart.

In the modern era of chiropractic care, providers are offering a lot more than adjustments as well in the office such as physical rehabilitation. These exercises are great for the cardiovascular system as well. This may include core stabilization, stretching and strengthening, balance training, acupuncture, and spinal decompression therapy.

Anxiety and Blood Pressure

Those undergoing chiropractic adjustments experience a drop in blood pressure levels immediately following the procedure. Concurrently, the anxiety levels drop too. This fact sustains the idea that chiropractic treatments are beneficial to the cardiovascular system.

Choosing a Chiropractor

Recognition that there are benefits for the heart through chiropractic adjustments does not reduce the necessity for careful selection of a chiropractor and timing for treatments. Anyone with an existing heart problem should let a chiropractor know about it prior to any treatment. A good chiropractor will make sure that any heart patient has a thorough examination before proceeding with adjustments.

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Chiropractic Treatments Proven Better for Pain Than Medications

It is no secret that painkillers used for chronic or even temporary pain can produce serious side effects. Overdose and addiction are frequent results from using dangerous drugs. Still, many doctors continuously prescribe pills in lieu of other alternative treatments for pain.

Studies have repeatedly pointed to the fact that natural chiropractic treatments are a safer and more effective way to address pain in many cases. A study that was published in January of 2012 addressed neck pain as treated by drugs and chiropractic techniques. The test group results indicate that home exercises and visits to the chiropractor are much more beneficial than the use of painkillers.

The Recurring Problem of Neck Pain

Three out of every four Americans have neck problems during their lives. This does not take into account the minor or temporary conditions of cricks or other small nuisances. Millions of people see doctors each year for relief of neck pain.

These office visits usually result in medications prescribed or simple over the counter pain medicines to alleviate the discomfort. The problem is, these do not mention the problem and do nothing to make it better.

In some cases, medicine can serve to keep the pain down while the body fixes whatever causes the pain, but chiropractic treatments often both heal and treat pain safely.

Three Test Groups

The “Annals of Internal Medicine” reported the study consistent of three test groups. One third of those participating were given the standard therapy of pain relievers, another had regular chiropractic treatments, and the third was instructed on how to perform their own exercises at home.

The experiment lasted for three months and each group reported different forms of relief from neck pain. One-third of those taking drugs said they experienced some amount of relief from pain. Of those treating themselves by home exercise, 48% reported a relief from the pain, but those under chiropractic treatments had the greatest improvement. Fifty-five percent of those in the chiropractic treatment group reported at least a 75% decrease in neck pain.

Continued Benefits of Chiropractic Treatments

After a year, the results were more impressive for chiropractic treatments and self health care. Both groups claimed more than half still had a 75% reduction in pain. Of those using drugs, 38% reported that kind of relief. The problem with those using drugs was that they continued to increase their medications to get the minor results they achieved.

If nothing else is gained by this study, it shows that drugs are not the answer for every case involving pain, and some of the longer term effects of these medications are still uncertain. Natural is better if it produces real results.

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What Triggers Pain?

Do you sometimes feel pain in particular parts of your body? Do you sometimes feel like someone has hit your head because of the sudden pain? A lot of people are wondering what trigger these painful encounters. In this article, we are going to talk about the most common yet also the most ignored triggers.

The first one is your wallet. That's right! Your financial status can definitely trigger pain especially headache. When a person is strapped for cash, he is often stressed out. This stress can affect the hormone release in your body and at some point can cause pain in the head. In addition, your physical or literal wallet can also trigger pain. Most people, especially men, put their wallet on their back pocket. If your wallet is light, there is nothing to worry about. However, if your wallet is heavy and fat, it can affect your sciatic nerve in the lower back area. Your sciatic nerve may feel much pressure and compression. If this lasts for days, it can bring you lower back pain and other nerve-related ones.

The second one is food. This, in particular, talks about cheese and wine. Foods that have been processed for months or years have tyramine. This is a substance that triggers pain when taken in huge amount. If you love blue cheese, you should be careful with your portion take. If you love wine, you should choose lighter ones such as white wine. Red wine has stronger amount of tyramine as it ages longer. Of course, you also need to watch how much wine you drink in one sitting.

The third one is your work. Your working environment can cause your pain both directly and indirectly. For instance, if your work requires you to type most of the day, this can lead to finger injuries and carpal tunnel syndrome. If your work requires you to carry heavy objects all the time, this can affect your back and your muscles. In the same way, if your chair is not comfortable and if you always can not get a good posture, this can affect your spine and your back while can trigger pain. Indirectly, your workplace can trigger pain through stress build-up which can strain your mental body, as well as your physical body.

The fourth one is your sleep habit. This particularly talks about your body's position while you are sleeping. If you often sleep in a position position, then there is a higher chance for your neck to be strained or twisted. If you often sleep on your side, you can hurt your arms and shoulders. To avoid too much pain, it is advisable to sleep on your back most of the time.

If you know what triggers your pains, you can avoid them effectively.

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How Do Pain Relief Drugs Relieve Pain?

The medical world has evolved a lot since a hundred years. Today, there are numerous types of medicines that have been created to treat specific conditions. Some of the medicines are even especially made for people who are allergic or for those who can not handle high dosages. One of the most common medications that people use is pain killer. If you are wondering how pain killers treat pain, continue reading below.

There are two main types of pain killers that are available in the market. One is ibuprofen and the other one is acetaminophen. Both of them carry out the same effect in the body there before you can take any one of them depending on what your doctor recommends. These medications usually come in capsule or tablet form. However, some of them may come in liquid form for children.

Many people think that when they take pain killers, the substances inside the medication will directly go the area affected. This is not true. For instance, if you a headache, the medication will not go to your head and treat the pain. The substances work by communicating with your nerves. You need to remember that your nerves are the ones sending information to your brain that is why you are feeling the pain. Pain killers, in reality, are absorbed in the cells in order for them to communicate and relax the nerves. This will keep the nerves from sending pain signals to the brain.

You are probably wondering how the nerves can send pain signals when in fact they are not located outside the body and they do not experience the blow or the injury. Here is the main idea behind this. When you are injured or when your muscles are strained, your cells are directly affected. When this happens, your cells will secret prostaglandin. This is a chemical which tells your nerve cells that something wrong is happening. This is why it is very important for the substances in the medicines to go directly to the cells. This way, they can inhibit the production and release of prostaglandin and they can prevent the nerve cells from reacting from the pain.

It is also important to note that the feeling of pain is not all bad. In fact, it can be useful in diagnosing different kinds of condition. When you feel pain in your body, it is like your body is telling you that something is wrong. Therefore, you should respond to it by taking medications and going to your doctor to find out the root cause. Knowing where the pain has originated will help you a lot in determining how you are going to treat that particular health condition.

This is how your over-the-counter pain killers work in general. If you want to learn more, go to your doctor and ask the complete information.

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Symptoms of Sciatica – Have You Been Properly Diagnosed?

Sciatica is often misunderstood, even though it is an increasingly common issue.

I've been noting the increased frequency of misdiagnosis all over the place; people saying they have sciatica when they do not, and people being told they do not have sciatica, when they actually do.

It is very important to understand the specific symptoms of sciatica, as well as the fact that in some cases, the symptoms can vary.

Another essential point that you must understand is that sciatica is not a disease itself; it's a set of symptoms stemming from a larger problem.

So, how do you know if you have sciatica? In order to find the sciatica cure, you must understand the symptoms of sciatica, as well as its cause.

Read on …

1) Pain most often starts in the lower back.

This comes from the fact that sciatica symptoms are often stemming from a herniated disk. The pain will most often start in the lower back, and then become …

2) Some type of pain running down one leg.

Most often, sciatica only occurs on one side of the body. There are many different types of pain you may feel; the pain could be very sharp, like an electric shock, or it could just be a mild ache.

You may also feel pain running down all the way into the foot of the affected leg.

So, to recap, the pain most often originates in the lower back, then runs down one leg and sometimes into the foot.

3) Pain after prolonged sitting

This is one that I can refer to. Standing up after sitting in class was a brutal experience, and one that I never want to have again.

People often experience sciatica at its worst after sitting for long periods of time. It is often extremely difficult to stand because of the excruciating pain.

On a kind of random note; many people report extreme pain after sneezing, as the jolting action of sneezing irritates the sciatic nerve. This is more common than one would think, and if you have not experienced it, consider yourself lucky.

Wrap Up

So that's all for this very short post, and I hope you enjoyed it and learned the most common symptoms of sciatica.

Again, do not ever use this advice as a replacement for that of a medical professional; consult with a doctor if you feel that you have a serious issue.

Visit my website, Sciatica Cure , for more information on how to treat sciatic nerve pain.

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Runaway Knee Cap: Keeping Your Patella in Line

Snap, crackle, pop. That's what you want to hear in your cereal, not in your knee cap. If it sounds like you have Rice Krispies in your knee, swelling, tenderness on the edge of the knee cap, and aching in the joint, specifically around and under the knee cap, PFPS might be sitting on your doorstep making a nest.

Patellofemoral Pain Syndrome (PFPS) produces pain at the front of the knee from the patella. This pain generally worsens over time and occurs when the patella (knee cap) does not move correctly when the knee is bent or straightened. The most common type of PFPS is when the outer part of the knee is tight and the inner part of the knee is weak. The tight, outer muscles of the knee pull the knee cap out when moving and the weak, inner muscles are not strong enough to control it. Basically, the outer knee wins in the tug-o-war with an uneven advantage, causing the whole system to fall off kilter and the inner knee to fall in the mud pit.

There can be a number of contributing factors to this condition. One is overworking the knee, whether from constant movement or stress on the joint (constant running and jumping) to too much weight / pressure placed on it (such as during weight lifting). Flat feet can also exacerbate this problem because people with flat feet tend to walk with their feet turned farther outward, which causes the knee to try to compensate and move incorrectly.

So if you have these conditions, you may need to be concerned about PFPS. What can you do? Well, a few things:

  • Apply RICE (Rest-Ice-Compression-Elevation) following an activity that makes ample use of the knee
  • Rest some more
  • Use a knee support, specifically a patella stabilizing support
  • See a medical professional who can provide more information about treatment and rehabilitation

As studies show, the best patella support to get is a lower and upper patella strap. The uses of both seem to delay further injury and treat pain the best, though it is not a solution. It is simply an additional support used in combination with the steps above to treat the condition. It can also be used as a stabilizer and proactive measure if you do not yet have PFPS.

In addition, while medical professionals can subscribe anti-inflammatory drugs to help reduce inflammation around the knee cap, you are now putting synthetic chemicals in your body which may reduce inflammation, but who knows what other issues may arrise because of it. You may consider eating more Omega-3 fatty acids (which are natural anti-inflammatory nutrients), found in cold water fish, like mackerel, herring and salmon.

And one more thing. Do not discount the value of massage therapy. Not only can it loosen tight muscles, and relieve pain, but it also feels divine.

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Snapping Hip Syndrome: Causes and Treatments

If you hear a snap in your hip when you walk, stand up or swing your leg, you may have snapping hip syndrome. Although the sound often causes concern, it is generally not a condition that requires treatment. It is most commonly found in dancers and other athletes.

Snapping hip usually occurs when a tendon moves across a bony structure. This can occur on the outside or inside of the hip. On the outside, it occurs when the iliotibial (IT) band snaps across the greater trochanter, the top of the thigh bone that sticks out. When snapping occur on the inside of the hip near the groin, it is likely caused by the iliopsoas tendon snapping across bones of the pelvis. This tendon stretches from the inner thigh to the pelvis.

Is the snapping a cause for concern? The medical community says no, except it is associated with pain. Pain can occur when the tendons and surrounding muscles are tight. The IT band is more prone to snap across the greater trochanter if the band is tight. The IT band can become tight when the gluteus medius muscle, an important hip stabilizer, is weak; this can lead the tensor fasciae latae (TFL) muscle to compensate for the gluteus medius and to become tight from overuse. The TFL connects to the IT band; when the muscle is tight, it pulls on the IT band and causes it to tighten as well. Since the IT band runs from the hip to the knee on the outside of the thigh, tightness of this structure can cause pain at the hip and the knee as well as altered body mechanics. See for information on stretching the TFL and IT band. The glute muscle should be strengthened as well to correct the imbalance.

The iliopsoas tendon may snap over the bones of the pelvis if the psoas muscle to which it attaches is tight. Psoas muscles are commonly tight in the general population. They are hip flexors, which means they work to bring the lower and upper body together. Since they are held in a short position when sitting and sitting is a regular part of many people's day, tight psoas muscles are not uncommon. They may be especially tight in runners and cyclists, who use the muscles frequently. A tight psoas pulls up on the iliopsoas tendon, possibly causing it to snap across bones when the hip moves. See to learn 2 hip flexor stretches. You may also need to use a foam roller to lengthen tight psoas muscles.

Bursitis occurs when a bursa is inflamed. Bursae are fluid-filled sacs that lay between bones and muscles or tendons; the bursa helps these structures glide over one another without experiencing friction. There are bursae between the greater trochters and the IT bands and between the front of the hip joint and the psoas muscle. When structures are tight and inflamed, they can rub against the bursae and cause them to become inflamed. An inflated bursa fills with extra fluid and causes pain whenever a structure moves across it. It is generally tender to the touch as well. If you experience pain with snapping hip syndrome, bursitis may be involved.

Diagnosing the cause of snapping hip syndrome may be difficult. A doctor or physical therapist can move your leg in such a way as to recreate the snapping in an attempt to isolate the relevant structures involved. Exercise therapy should be sufficient to treat muscular causes of snapping hip syndrome. Rarely, snapping hip can be caused by torn or broken pieces of cartilage or bone inside the joint. This may require steroid injections or surgery.

While the medical community generally dismisses cases of snapping hip syndrome that are not accompanied by pain, it is good for you to know that the sound you hear could indicate muscle tension that, historically, could result in pain. Incorporating some stretches or foam rolling into your exercise routine may be sufficient to relieve the annoying snap you hear when you move your hip.

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Functional Neurology and Headache Relief

Some new thoughts are emerging on pain control that is good news for people who are suffering. Traditionally, pain has been controlled by blocking the pain related pathways in the nervous system with drugs or by claiming to physically disrupt those pathways through what is known as ablation. As our understanding of the nervous system increases, a new concept of pain management is emerging. See the human body has circuits that carry pain signals to the brain and also its own circuits that block pain signals from ever reaching the brain. The traditional way of relieving pain is to block the first pathway. More recently research has focused on stimulating the internal pain blocking circuits. This approach is called stimulation induced analgesia. It means rather than trying to block or destroy the pain pathways, treatment seeks to stimulate the internal pain blocking pathways. The body has its own morphine, serotonin GABA and all the other chemicals it needs to block pain. In fact, many researchers call the nervous system the greatest drugstore in the world. So the question becomes, how do we access and activate these available pain suppressing pathways? There are stimulation techniques known as Direct Current Brain stimulation, Transcutaneous Vagal Nerve stimulation, Galvanic Vestibular stimulation and Cranial Nerve Neuromodulation techniques that research has shown can activate the body's own pain relieving pathways. Often, these gentle procedures will activate the right pain suppressing pathway at just the right time, producing amazing and long lasting pain relief for patients. Lets look at a common but difficult to treat painful condition, headache.

There are many different types of headaches. Some of the more common ones include migraine, tension, cluster and sinus headaches. These headaches, while common, can be quite debilitating. Integrative Neurology techniques offer an effective alternative approach to the management of these headaches. Let me tell you how it works. All headers, no matter which type, have a common pain pathway: known as the trigeminal circuit. The underlying cause of most headaches, be they migraines, cluster or sinus headaches, is too much activity within this trigeminal circuit. The therapies that can tame this over-active circuit can dramatically reduce or even completely abolish most types of headaches. The problem is that this circuit lies deep within the brain. This makes it difficult to modulate. Luckily, there are several external switches that connect the surface of the body with the headache-pain producing trigeminal nerves deep within the brain. These external switches, which are actually surface branches directly from the trigeminal nerves, can suppress the over-activity of the headache circuit. Techniques of Integrative Neurology are ideally suited to effectively reset these switches, which can reduce the run away activity in the trigeminal circuit. What all this means to the headache patient is dramatically fewer headaches and reduced headache intensity. Sometimes, the circuit is permanently reset and the patient no longer suffers from headaches.

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Is Massage Therapy the Best Treatment for Back Pain?

A recent study suggests that relieving back pain might be better accomplished through massage than such traditional formats of bed rest, medicine, and exercise. Although massage is a short-term relief, it may serve well until back pain can be alleviated by other means.

The research that greeted the conclusions was conducted on 400 patients with pain in their lower back. Most of the test subjects were female Caucasians who were middle aged. Some of the subjects were given traditional medicines for their condition along with physical therapy, while the others received only massage therapy. Those receiving structural and relaxation massage were more active and consistently better able to perform job duties than those who were treated with drugs.

Three Test Groups

There were actually three groups of patients in the study. Two groups received massage, one the relaxation type and the other the structural type. Those receiving the massage had therapy for one hour each week for ten weeks. After the test period, more than a third of the test subjects who received massage therapy reported their pain was gone completely or better than before the test took place. Only 25 of the patients given traditional care reported an improvement in their condition.

Another key that massage was a better treatment was exemplified by the fact that those patients were twice as likely to:

* use less pain medication
* have spent less time in bed rest
* have taken part in more activities than the other test group

Patients after the Tests

The benefits achieved from massage lasted for some time after the 10-week test period. For as long as six months after the study, patients continued to have better functionality. However, this did not hold true one year after the study, indicating that massage therapy is more of a treatment than a cure.

There was no noticeable difference between relaxation and structural massage as in pain relief. This fact is puzzling to some who support the structural massage because it pinpoints the areas of ligaments and muscles where the pain originates, while relaxation massage is a much more general technique.

In Conclusion

Although the general feeling by those responsible for the study is that massage therapy appears to be the better choice for short-term back pain, the results are not enough enough to convince everyone. It is difficult to measure actual improvement when finds are based solely on the opinions of the test subjects. Recommendations are to give massage a try and see if it is effective for relieving your back pain and if so, a regular massage routine may prove to be beneficial for you.

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Surgical Treatment of Meniscal Tears

The knee is the largest and most complex joint in the human body. It is an of-injured area of ​​the body because it is used so heavily and because of its complex structural nature. There are so many different parts to the knee, which means a whole host of things can go wrong. A meniscal tear is a common knee injury involving torn cartilage in the knee. The injury is more common among athletes, but can occur in anyone at any age.

Anatomy of the Knee

Three bones converge in the knee area where they are connected to form the knee joint. The meniscus is horseshoe shaped piece of cartilage that is there to adsorb shock. Each meniscus (there are two) is tough and rubbery allowing it to cushion properly when the knee is in motion.

Meniscus Tear

Menisci can tear in a variety of ways. There are different types of tears involving different parts of the meniscus as well as how the tear looks. Tears are referred to as longitudinal, flap, bucket handle and so on. Sports related meniscus tears often occur coincruently with other knee injuries such as an ACL tear.

A torn meniscus can occur as a result of one incident such as falling, bending or being stuck. These are known as acute injuries, and are common among active adults and athletes who participate in sports. Older people are much more prone to degenerative tears of the meniscus as the cartilage weakens over time.

Symptoms of a Meniscus Tear

Many people say they hear a popping noise when the tear occurs. It is common for people to be able to walk on the injury after it occurs. Over the next 24-48 hours the knee swells and becomes very stiff. Symptoms include:

· Stiffness

· Swelling

· Pain

· The knee locking up

· Sensation of the knee about to collapse or give way

· Lack of full range of motion

There are a variety of surgical treatments for torn menisci. Doctors will typically start with nonsurgical options first depending on the severity of the tear. Arthroscopic knee surgery is the most common surgery to treat a torn meniscus.

The surgery involves the physician inserting a small camera through an insertion in the knee. From there, the physician can clean up the tear by trimming or repairing it. Recovering from a meniscus tear typically involves rehabilitation after the initial healing takes place. Most people are able to regain pre-injury ability in their knee following surgery.

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