Breaking the Pain Cycle
Breaking the pain cycle can be difficult, especially if the body has been in the cycle for a length of time. Many people feel like their attempts at exercise or activity are met with flare up pain, and worse symptoms so it feels better to rest and avoid activity. Now knowing the basis for the pain cycle, we can assume this is the wrong approach, but how is this done successfully?
The first rule is to throw out the "no pain, no gain" philosophy and start listening to your body. If you haven't been active, you can't expect to run five miles on your first training day. Start slow, and plan on getting sore. Muscle soreness is to be expected, but you never want to push yourself into painful symptoms, or more pain radiation. You can control initial soreness and inflammation by ice packing the sore area several times a day for 15 minutes.
ICE TO CONTROL INFLAMMATION, 15 MIN, 3 X DAY INITIALLY
Breaking the pain cycle is best done through three phases of rehabilitation. Phase one should focus on restoring mobility, phase two focuses on restoring core stability or trunk and neck muscle strength, and phase three focuses on restoring functional strength and tolerance to daily activities. Every person moves through these phases at a different pace, carefully treating inflammation along the way. Our therapists have experience in all types of cases, and assist you throughout this process.
Phase 1 Rehabilitation: Mobility
Goals include
- Restore range of motion, break tissue adhesions and scar tissue
- Release tight muscles
- Control secondary inflammation
- Increase overall activity level
- Teach back and neck protection strategies
Activities include
- Isolated MedX exercise
- Stretching Program
- Cardiovascular Exercise
- Patient Education Series
Phase 2 Rehabilitation: Functional Stability
Goals Include
- Improved endurance of spinal musculature
- Improved postural & body mechanics
- Restore recruitment and strength of core stabilizers
Activities Include
- Higher intensity isolated MedX strength training
- Core stabilization & postural exercise
- Functional training / work conditioning
- Patient Education Series
Phase 3 Rehabilitation: Functional Strength
Goals Include
- Restoration of complete spinal strength compared to body weight norms
- Participation in circuit training program
- Full functional and work abilities
Activities include
- Highest level MedX strength training
- Circuit instruction
- Completion of functional and work conditioning goals
- Transition into maintenance program
Throughout the rehabilitation process, the affected muscles are remodeling - increasing the nervous system's connections, building stronger muscle tissue, and breaking scar tissue adhesions. The result is improved range of motion, improved strength, improved muscle balances, higher activity levels, that ultimately results in DECREASED PAIN, and BREAKING THE PAIN CYCLE.