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Quick Tip for Runners Who Have Knee Pain
Running with knees that hurt and are not getting better trough time is no fun, and being addicted to running doesn't help either. Fortunately, pain isn't always a definite sign of tissue damage; instead it can be protective pain that is coming from entities called myofascial trigger points. Pain from trigger points can feel like its coming from knee joint or patellae, while it's actually coming from contraction knots in the quadriceps muscles. What makes things quite enigmatic is that these knots can sometimes reside high in quadriceps muscles, far from where the actual pain symptom is felt. It's not uncommon for knee pain to be solely or partially muscular. It's also common for doctors to overlook trigger points as a possible pain cause, because at this point there is no imaging equipment in use, which could verify their existence. For now, only way to find out if trigger point are part of the pain equation, is manually palpating and searching for them from the muscles. There are not many doctors who do this, or know how to do this, or think that it's even beneficial to do this. Fortunately finding and treating trigger points is quite easy, and you don't need an expert to do it for you. You just find tender spots which refer pain to your knee when pressed, from those muscles that are reported to be involved in knee pains. Usually, even a few days of self-massage to those points, can make them stop referring pain to your knee area. And make it evident that they where indeed behind the pain. Finding and massaging trigger points in the quadriceps and calf muscles, and the small muscles behind the knee (plantaris & popliteus), should give you good results. More information at pain relief guide site, quick links below Related resources back at pain relief guide site, quick links below. Also, remember to download trigger point pain charts (beta) - available at home page. Glucosamine chondroitin for arthritis - Pain-relief-guide.com Liquid glucosamine chondroitin sulfate Glucosamine chondroitin tablets/capsules/pills
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Increased energy availability, combined with improved circulation, significantly extends the amount of time that one can exert themself before muscle fatigue sets in. In turn, this reduces the likelihood of muscle strain. The combination of improving blood flow, relieving muscle tension, and reducing pain makes magnetic therapy ideal for treating back conditions and preventing further injury. While effective on its own, magnetic therapy is also an excellent adjunct to other treatments. Whether chiropractic, acupuncture, therapeutic massage, or another method, it can help improve and prolong a treatment's positive results. The next time you're out and about, make use of a high-energy magnetic support or back pad. It's a simple and effective way to continue through the day with less pain and a greater range of motion. Trust me. Your back will thank you! SOURCES: 1 - Centers for Disease Control ? National Institute for Occupational Safety and Health, June 19, 1999. 2 - Pain Central: What Causes Back Pain? 3 - Pain Foundation: Back Pain 4 - National Institute of Neurological Disorders and Stroke: Low Back Pain Fact Sheet 5 - PubMed: Efficacy of a chair with magnets in the prevention of musculo-skeletal disorders caused by prolonged sitting. 6 - PubMed: The treatment of acute low back pain--bed rest, exercises, or ordinary activity? 7 - Summary of a 12-month double-blind, clinical test of magnetic mattress pads. Kazuo Shimodaira, M.D. Tokyo Communications and Kouseikai Suzuki Hospitals, Tokyo, Japan. 1990. 8 - "Use of magnetic therapy for chronic pain" by Joseph Kandel, M.D. and David B. Sudderth, M.D. The Arthritis Solution. TIPS & GUIDELINES FOR A HEALTHIER BACK The National Institutes of Health provides guidelines for maintaining a healthier back. Following these and a few other tips will greatly increase your chances of preventing further injury while strengthening your back muscles. When Standing: ·Keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced. ·Don't slouch when standing or sitting. (Keep your hands lightly clasped behind your lower back. This improves posture for your neck, shoulders and upper back, and reduces muscle tension.) ·Wear comfortable, low-heeled shoes. When sitting: ·Make sure your work surface is at a comfortable height for you. ·Sit in a chair with good lumbar support and proper position/height for the task. (Use a pillow, rolled towel, or lumbar cushion if needed.) ·Switch sitting positions often and periodically take a short walk or light stretch to relieve tension and restore blood circulation. ·If you must sit for a long period of time, rest your feet on a low stool or a stack of books. When lifting: ·Don't try to lift objects too heavy for you! ·Pull in your stomach muscles, keep your head down and in line with your straight back, and lift with your legs. ·Keep the object close to your body. ·Do not twist when lifting. ·Do not carry an object in one hand if it causes you to lean to one side. (Use both hands, or carry an additional item to balance the load.) Exercise: ·Always warm-up and stretch before exercise or other strenuous activity. ·Following a prolonged period of inactivity, begin a program of regular low-impact exercises. (Ask a physician or orthopedist for recommended exercises appropriate for your age and requirements.) ·Speed walking, swimming, or stationary bike riding for 30 minutes a day can increase muscle strength and flexibility. ·Yoga or Tai Chi can help stretch and strengthen muscles, and improve posture. 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