What Causes Pain

The body is a three dimensional web of organs held together by the fascia. Injury, illness, arthritis, poor alignment, the reasons to seek relief are numerous. While myofascial release techniques are best implemented by a practitioner, some home exercises can also be effective. Here are a few myofascial release techniques that be done alone using a specific sport medicine foam roll and the weight of your body.

General GuidelinesAllow one to two minutes per position. When you reach a trigger point, focus on steady breathing and hold on it for thirty to forty seconds until the pain has decreased by roughly seventy-five percent. Try to keep abdominal and core muscles ridged to support the lower lumbar, pelvis and hips. Practice the exercises one to two times daily until results are achieved.

Plantar Fascia-The band of connective tissue that connects the toes to the Achilles tendon is the plantar fascia. Using a ball and your body weight, place your shoeless foot on top of the ball and roll the back and forth along the length of the plantar fascia. Balance yourself with a hand against a wall if necessary.

Gastrocnemius/SoleusOn the back of the calf, this is the tissue that runs from the sides of the knee and runs into the Achilles tendon. Using a roll, sit on the ground with legs straight, calves on top of the roller, and arms planted behind to elevate the buttocks off the ground. Roll back and forth, keeping knees locked and focus pressure on the lateral heads of the gastrocnemius muscle. To increase pressure, cross one leg over the other or pull the toes in toward the shins.

Triceps-These extend from the upper arm bone (superior humerus) and scapulae to the ulna and lower arm bone. Lying on your side, extend your arm above your head and place the roller against the back of your upper arm. Roll over the entire surface of the upper arm. For longer range motion, slide your torso along the ground.

Iliotibial Band Release-Lie on your side with the foam roll under your lower hip. Bottom leg should be raised off the floor, head in a neutral position and ears aligned with shoulders. Roll from just below the hip joint to the knee, along the outside thigh. This one can be painful and calls for moderation.

Wrist Flexors-The wrist flexor muscles enter the palm of the hand and underside of the fingers locations on the ulna, radius and humerus. Sitting on a bench with the tennis ball in one hand, press it against the opposite forearm and roll it back and forth in small sections. For additional pressure, extend the hand to stretch the wrist flexors.

Infraspinatus and Teres Minor-This runs from the scapula to the humerus. Lying on floor with upper arm flat and lower arm at ninety degrees to it, pin the ball between your shoulder blade and the floor. Move your lower arm back and forth while keeping the elbow in place. This will internally and externally rotate the shoulder.

When choosing a roller, keep in mind that an excess of pressure can lead to fatigue of the nearby supporting musculature. Before beginning these techniques, be sure to consult a physician about pre-existing medical conditions such as pregnancy, illness or recent injury or surgery. If sharp pain or severe bruising occur, discontinue exercises.

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Everyone experiences muscle pain from time to time during their lifetime, but myofascial pain (MP) is chronic muscular pain that worsens with time. There are trigger points in every muscle, and this pain centers around them. When these points are touched, the patient feels pain and that pain can spread throughout the entire muscle.

It is not uncommon for MP to be in the lower back, neck, jaw, head, pelvis, legs or arms. There will be a deep aching in the muscle, pain that worsens, stiffness in the muscle or surrounding joints, knots in the muscle and the inability to sleep at night.

There are several different types of treatment that doctors use for MP. The three main treatments are trigger point injections, physical therapy and medications. There is no evidence that proves that one treatment is more effective than the other.

Doctors can do trigger point injections by inserting a needle into the trigger point in the muscle. Sometimes it is necessary to insert the needle several times in and around the trigger point before the patient experiences relief. In some cases the doctor will inject a numbing medication or a corticosteroid into the painful trigger point.

Physical therapists are able to work with a patient and devise a plan that will help relieve the muscular pain. Stretching is one of the methods they use. The therapist will teach you stretching exercises that can help relax the muscle and ease the pain. If you experience pain while doing the exercises, the therapist may spray a local numbing medication over the area.

Another treatment physical therapists like to use is massage. By massaging alongside of the painful muscles and pressing firmly on the trigger points, they are able to relax the muscle and relieve the tension inside of it.

Finding out the cause of the muscle pain is an important part of the physical therapist’s treatment. By knowing the cause, the patient can work to correct it and, thus, avoid having the problem again. Sometimes it is something as simple as incorrect posture that is causing pain in a back muscle. The patient would then need to work at correcting his posture.

Many times medications are used in the treatment of MP. There are two main medications that doctors prefer. For some people NSAIDS or nonsteroidal anti-inflammatory drugs work well. These can be purchased over the counter in forms such as naproxen or ibuprofeno or in more concentrated form with a doctor’s prescription.

There are simple treatments that you can do for yourself at home that will help relieve the pain caused by MP. Whenever your pain lessons a bit, do gentle exercises. The doctor or physical therapist can tell you which exercises will benefit you the most.

Pain will increase when the patient is under stress or is tense for some reason. Relaxing techniques and anything that helps take their mind off of the pain will bring a certain degree of relief. Some things that may help are talking on the phone to a friend, writing what they are feeling in a journal and taking the time to relax each muscle.

Any persisting muscular pain may be myofascial pain, and a doctor should be seen. Besides what the doctor recommends, do the proper exercises and relaxing techniques. There is relief from this type of pain, and it is not life threatening.

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One of the most sought after therapeutic effects from medicines, natural or synthetic, is pain relief. And it may be the single most important one, in that an effective pain reliever can truly change someone’s life. Make it possible to do things that may otherwise not be possible. In America, it’s rare that the word ‘Aromatherapy’ comes to mind when considering effective approaches to pain, but a little known essential oil is quickly growing in popularity for one big reason: safe, effective pain relief.

A Remarkable Pain Reliever

The pure essential oil steam distilled from the flowers of the Helicrhysum italicum plant is really an absolutely remarkable healing agent. Not just compared to natural medicines, but compared to ALL pain relieving medicines available today. It is safe, effective, has no addiction potential and very easy-to-use. Pain relief reported by most users happens nearly instantly — certainly within minutes of application. The oil is listed in ‘Essential Oil Safety’ as non-toxic, non-irritating and non-sensitizing. It is regularly prescribed for undiluted application to the skin (where very few other essential oils are). Most conservatively, the oil is sometimes said to be avoided during pregnancy, and by young children — but this warning is not found in today’s most advanced aromatherapy texts. The only other concern is of the oils helpful anticoagulant properties, and is sometimes contraindicated if one is taking blood thinning medication. The amounts absorbed for pain relief are exceptionally small. However, if your situation is questionable, check with a health professional before use, but know that the essential oil is considered to be exceptionally safe for the vast majority of the population.

Pain Relief is in the Chemistry

Essential oils are evaluated using a process called Gas Chromatography. This test tells the us what the oil is made of — and essential oils are really interesting: they’re made of all KINDS of different natural chemicals. Within Helichrysum essential oil, one finds chemicals naturally made by the plant’s flowers that 1) reduce inflammation and act as chelators (they can remove unwatned toxins), 2) prevent bruising and blood clots, 3) relax tight muscles and connective tissue, and 4) stimulate cellular regeneration. All in one oil! And it’s these components that work together to offer pain relief — in a big way. Aspirin, for example, is a blood thinner and anti-inflammate. Together, these actions produce its pain relief. Helichrysum is a far more complex natural substance, that not just masks pain, but actually addresses the cellular physiology that is causing it.

Who Can Benefit from Helichrysum?

What sorts of pain can be addressed using this essential oil? Helichrysum is topically applied , and as such works for virtually all pain in the muscular-skeletal system: Muscles, joints, tendons and ligaments. All kinds of back pain and neck pain can be helped, as are traumatic injuries such as bruises, sprains and strains. Helichrysum is excellent to have around the house of sports enthusiasts — one 42 year old hockey player in Boulder, Colorado refers to it as ‘the magic oil’ for all the beating-up he takes in the rink. Arthritis can be helped too (warming oils like Ginger and Black Pepper can be blended with it, if warming helps the condition). It’s safety and efficacy is really remarkable: nearly every form of pain seems to respond positively to Helichrysum essential oil application, whereas the oil has only one commonly-noted warning. As it acts as a blood thinner, those taking blood thinning medication should consult their physician before using, and the oil should never be applied to open wounds as to not interfere with coagulation.

When and How to Use the Oil — Chronic and Acute Cases

Because Helichrysum used topically, its application is extremely simple. It can be used at any concentration, depending on the condition (most essential oils are diluted prior to use). There are two basic situations which determine whether to dilute the oil or not: whether the injury or pain is chronic or acute. For acute pain and injuries — those that have JUST occurred — application at full strength is best. This application should be done as soon as possible if an injury has occurred, as the oil can significantly reduce the potential for bruising and formation of a hematoma. Also, many folks find a drop or two of the oil to be very effective at eliminating pain from burns; it comes in handy in a busy kitchen for sure! Be sure to avoid open wounds, as the oil does have anti-coagulant, blood-thinning properties. Once the wounds are sealed or scab is formed, it is again safe to apply Helichrysum.

In most cases of chronic pain, diluting in another ‘carrier’ oil — like Sweet Almond, Jojoba, or even Olive oil — will ‘extend’ the Helichrysum, and can help improve its effects over a larger area. If using for the entire mid-back area for example, one can dilute one part Helichrysum into 5 or even 10 parts Jojoba oil and massage-in as frequently as necessary. Making our own formulation is very easy to do. It is recommended to start of with lower dilutions and work your way up only if necessary; this helps you conserve the precious oil by only using as much as required for the desired results. Forty drops of Helicrysum in each ounce of carrier oil will create an approximate 5 percent dilution; eighty drops for a 10 percent dilution; etc.

Adding Other Essential Oils for a Personal Formula

There are many other essential oils that will add to the therapeutic action of your mixture, should you choose to make one. Ginger and Pepper are excellent choices if you’d like a warming action, helpful in many cases of arthritis — these oils can bring more blood to the area, improving circulation and flexibility. Peppermint is also used for the same reason, but actually adds a bit of a cooling sensation. German Chamomile or Blue Tansy at one or two percent concentrations can enhance the anti-inflammatory action. Some folks choose Wintergreen or Birch essential oils, as they are made up of methyl salicylate, or ‘liquid aspirin’. Care should be used with these oils, however, as they are in a class of oils that are considered toxic if over-used; they should absolutely be kept out of reach of children, and employed only as much as necessary to give the desired effect.

Getting The Right Kind of Oil

All the pain relieving effects discussed here refer specifically to the essential oil from the flowers of the Helichrysum italicum plant. The best of these oils is considered to come from France and the island of Corsica — these oils have the highest concentration of the muscle relaxing component, and often times the highest concentration of the regenerative components as well. Helichrysum from the Balkans, Croatia and Serbia Montenegro can have higher levels of anticoagulants and anti-inflammatory constituents. ALL these are ‘italicum’ species however, and will impart their wonderful pain-relieving and healing effects. The oil is not inexpensive! Beware of oils that seem priced too low, as they may not contain pure essential oil, and will not produce the same results. Also, if you are in the care of a medical doctor, be sure to consult them before using Helichrysum essential oil just to be sure there will be no contraindications with your condition or medication. At the same time, a great many people have experienced excellent results with this important essential oil, and if it sounds like it’s for you, it’s almost certainly worth a try!

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