The Pain Relief Clinic

09/03/2024

08/24/2023

* Quick Tip to Reduce Foot Pain *

If you have constant foot pain, this may be a sign that you need better support in your shoes. A condition called "Plantar Fasciitis" can cause your foot to hurt in the heel and arch, which is especially worst in the morning when you get out of bed. This condition is caused by a lack of support at the bottom of the foot. Other areas of pain in the arch of the foot and ankle, could be a sign that you could have "Flat Feet" and need that arch support as well when you walk.

You may even have foot pain that is not due to any type of diagnosis. Examples of this could be poor fitted shoes, standing too long on your feet at work (especially on concrete), overuse from very long walks or running a marathon, sprains, strains, or an injury to the foot. Issues in the arch of your foot can also cause pain in the knees, hips, and/or lower back. Most people are unaware of this, but a lot of our bodily issues actually begin in the feet, and work it's way up the body.

Dr Scholl's is a reliable brand for arch support. They have insoles protecting the entire foot (ball, arch, and heel), and they also have separated support options just for the ball or arch of the foot, if you'd like. Certain companies like Walgreens and Amazon also take FSA insurance from your employer if you qualify. Other stores that you could purchase Dr Scholl's products from would be Target and Walmart.

Another option for support would be custom-made "Orthotics" that are specifically created for YOUR foot size, width, etc. These are more on the pricey side, but can be longer lasting than store bought options. These are best to be ordered through Specialists such as a Chiropractor, Podiatrist, or Physical Therapist.

Lastly, it's best to have your feet supported at all times, even at home. An example of this would be to keep a pair of arch supported flip flops in the house. Make sure they are comfortable and that you keep them next to your bed. Once you wake up and begin to walk around the house to cook, clean, do laundry, and so on, you will have much less discomfort in your feet throughout the day.

Hope this helps anyone who could use it, have a great day everyone! 😊

08/17/2023

* Quick Tip to Reduce Low Back Pain *

This weekly tip is for our husbands, brothers, uncles, cousins, fathers, and grandfathers.

A lot of them may suffer from Low Back Pain, which can come from placing a wallet or cellphone in their back pocket. Unfortunately this throws off their posture, pelvis, and spine... causing pain in the neck, shoulders, lower back, down the leg (including numbness & tingling as well as Sciatica), the hip, and/or buttock area.

This can happen over the process of time so it's very important to be aware of it, especially if they are sitting for awhile at a desk, during church service, on an airplane flight, or inside of a vehicle, for example. It is a bad habit that could lead to severe pain and also affect the health of their spine. However, it's never too late to change this condition.

A great place to start is for them to remove either the cellphone or wallet from their back pocket, when there's a plan to be sitting for a long period of time. Afterwards, they may notice a positive difference in how they feel while seated; and also see improvement in areas of their body that gave them problems for weeks, months, or even years.

Hope this helps anyone who could use it... have a great day everyone! 😊

08/10/2023

WHY DOES MY BODY HURT???

Contrary to popular belief, pain is actually our friend... because it lets us know that something is wrong in the body. When a body part hurts, a pain message is transmitted to the brain by our nerve cells. This message is to alert us to do something about that pain.

Some people use medications to turn down those pain signals temporarily, while others wait hoping that the problem will fix itself. Truth is, natural remedies actually tend to be the most beneficial to our bodies in the long run. Below are some of those tips!

HOME REMEDIES FOR PAIN:

😫 Joint pain can be most commonly felt in our neck, fingers, knees, shoulders, hips, lower back, or ankles. It may come from an injury, or a condition such as: Gout, Bursitis, Fibromyalgia, Lupus, Tendonitis, and so on. One of the most common causes of joint pain however is Arthritis.
🙂 Solution: If you feel pain in the joint, apply an ice pack to the area for 15 minutes. If you feel stiffness in the joint, apply a hot pack to the area for 10-15 minutes.

😫 Numbness and Tingling Pain means that a nerve is being pinched by your muscles and/or body weight.
🙂 Solution: Reposition your body by correcting your posture throughout the day. Wear a splint at night if numbness and tingling occurs in your hand(s). Apply correct pillow positioning while in bed (avoid sleeping on couch if possible).

😫 Swelling pain means that the area is hot, red, and inflamed.
🙂 Solution: Use the RICE method (Rest, Ice, Compress, Elevate).

😫 Muscle cramping and muscle spasms come from those muscles being tight on a regular basis.
🙂 Solution: Stretch the area for 5 minutes, then apply a hot pack for 10 minutes.

😫 Tenderness in your muscles can occur a day or so after working out, or by being more active than usual. This type of pain makes it difficult to move the area, or to even let anyone else touch it.
🙂 Solution: Apply ice pack for 15 minutes.

😫 Headache & Migraine pain comes from many different triggers. However 4 of the main causes usually stem from: Environmental (i:e allergies, unpleasant smells, etc.), Food, Stress, and Hormones (i:e menstruation).
🙂 Solution: Stretch the base of your head, the neck, and the shoulders for 5 minutes. Place an ice pack where you feel the pain and leave it there for 15 minutes. Rest the area by taking a 30 minute to 1 hour nap. Upon waking up, apply ice pack once again to area of pain for 15 minutes. Continue to repeat these ice applications once every hour, until your Headache or Migraine has subsided.

😫 Burning pain means that you have a pinched nerve.
🙂 Solution: Apply an ice pack to the area for 15 minutes.

😫 Constant pain in your muscle(s) mean those muscles are weak and need to be strengthened.
🙂 Solution: Do basic 10 minute exercise to the area 3-5 days a week. Apply ice after exercise for 15 minutes. Rest the area throughout the day when it feels it needs to relax.

😫 Off and On pain means that other muscles are compensating (working twice as hard) to take the pressure off the hurt muscles.
🙂 Solution: When the pain is Off- stretch for 5 minutes, then apply a hot pack for 10 minutes. When the pain is On- apply an ice pack for 10 minutes.

😫 Instant pain after lifting something for example, usually means that you could have "pulled" or "strained" a muscle. Or if you happened to twist your foot the wrong way while walking, it could have caused a "sprained" ankle.
🙂 Solution: Use the RICE method (Rest, Ice, Compress, Elevate).

😫 Dull, achy, or throbbing muscles are usually due to overuse (example: working a 12 hr shift when your lower back was already in pain during the first 8 hrs).
🙂 Solution: Apply an ice pack for 10 minutes, then immediately apply a hot pack for 10 minutes, rest the area.

😫 Muscle twitching is a sign of stress, too much caffeine, or a lack of exercise.
🙂 Solution: Stretch the twitching area for 5 minutes, do diaphragmatic breathing (deep breaths), then apply a hot pack for 10 minutes.

😫 Soreness pain means that those muscles are being used more than others.
🙂 Solution: Apply ice pack for 15 minutes, then rest the area for at least 10 minutes.

😫 Sharp pain for 1 to 3 seconds means that a nerve is being pinched by a muscle.
🙂 Solution: Loosen that muscle by applying heat where you felt the pain- for 15 minutes, then rest the area.

😫 Muscles feeling heavy can be due to an injury or muscle fatigue.
🙂 Solution: Use the RICE method (Rest, Ice, Compress, Elevate).

Hope this helps anyone that could use it... have a great day everyone! 😊

08/03/2023

FIBROMYALGIA

What is this?

Fibromyalgia is a chronic pain disorder of widespread discomfort and tenderness throughout the body. It can interfere with a person’s daily life and create difficulties for them at work or in the home. It is often known as the "invisible illness" because symptoms are not always visible to others.

SYMPTOMS:

Nausea

Irritability

Constipation

Bladder Issues

Morning stiffness

Balance Problems

Painful Menstruation

Very sensitive to pain

Feeling tired or Fatigue

Restless Leg Syndrome

Headaches or Migraines

Muscle Pain and Tenderness

Muscle Cramping or Spasms

Difficulty falling asleep or Insomnia

Lack of concentration or forgetfulness

Pins and needles sensation or numbness in the hands or feet.

Joint stiffness in hips, shoulders, knees, wrists, ankles, or elbows.

Sensitivity to cold, loud noises, bright lights, and/or smells.

Mood swings, Anxiety, or Depression (due to having constant pain or lack of sleep).

And more...

NATURAL TREATMENT:

A series of customized "Pain Relief Therapy" sessions is best to achieve long-term results from Fibromyalgia. These sessions are a combination of methods, including: Cryotherapy, Hydrotherapy, Therapeutic Stretching, Pillow Positioning, Cupping, Active Movement, Myofascial Therapy, Percussion, Postural Education, Compression, Neuromuscular Re-education, Trigger Point Therapy, and Diaphragmatic Breathing.

HOME REMEDIES:

• Deep Breathing

• Light exercise (3-5 days a week)

• Light stretching (3-5 days a week)

• Join a Fibromyalgia Support Group

• Be sure to get enough sleep at night

• Reduce your stress with:
Daily journaling to express your emotions, enjoying a hobby, taking a walk in the park, sitting with nature, listening to music, doing adult coloring, watching a funny show or movie, knitting or crocheting, taking a nap, reserving 15 minutes of "quiet time" for yourself each day, gardening, taking a bubble bath, and so on.

• Rest when your body feels it needs to rest (this is very important because you don't want to over exert yourself... instead pace yourself throughout the day)

• Use a cold pack when you feel muscle pain or soreness

• Use a hot pack when you feel muscle tightness or joint stiffness.

OTHER OPTIONS OUTSIDE OF MEDICATION:

• Massage Therapy

• Chiropractic Care

• Physical Therapy

• Acupuncture or Acupressure

These lifestyle changes and remedies can all help treat fibromyalgia and reduce the likelihood of flare ups. Physical and emotional stress are the most common triggers of Fibromyalgia flares. Other triggers can include: lack of sleep, weather changes, and hormonal imbalances. Fibromyalgia is a painful condition but it can be managed, and people with this disorder can live a full life.

Hope this helps anyone who could use it... have a great day everyone!!! 😊

07/27/2023

QUICK TIP TO DECREASE STRESS & ANXIETY

Pay attention to how you are breathing... most of us when stressed or anxious tend to breathe short or rapid breaths that are shallow and come from the chest. This doesn't allow enough oxygen to our brain and can easily lead to headaches, migraines, muscle tension, tightness, and pain.

Stop this from happening by resetting your breathing. Take a nice... slow... deep breath in the nose... and exhale slowly through the mouth. This is called "Diaphragmatic Breathing" also known as deep breathing or belly breathing. It activates the parasympathetic system, which helps you calm down, quiet the mind, and instantly relaxes the muscles while breathing from your diaphragm- instead of the chest.

Complete this exercise 3 times in a row for the best results to help decrease your stress or Anxiety!

There are many advantages to learning Diaphragmatic Breathing. This technique:

• Lowers heart rate and blood pressure

• Decreases muscle tension

• Increases blood oxygenation

• Brings warmth to the hands and feet

• Increases energy and motivation

• Improves concentration

• Strengthens the immune system

• Reduces stress hormones

• Activates the body’s relaxation response (and reverses the stress response)

• Can be easily implemented, requiring no medication or cost

Hope this helps someone that could use it... have a great day everyone!!! 😊

07/20/2023

~ QUICK TIP TO REDUCE LOW BACK PAIN ~

Face the area that you are addressing! If you are doing laundry for example, you may find yourself constantly twisting your upper body from the washer to the dryer. Instead of doing this, bring your lower legs and feet with you as you turn every time.

It may seem a little robotic at first, but once you get the hang of it you'll notice that you have less and less discomfort!! Using this technique all throughout the house can help decrease up to 50% of your lower back pain!!!

Hope this helps someone that could use it... have a great day everyone!!! 😊

07/13/2023

INSOMNIA:

What is this?
Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. Insomnia can drain not only your energy levels and mood... but also your health, work performance, and quality of life.

SYMPTOMS:

😴 Memory Issues

😴 Depression or Anxiety

😴 Lack Of Concentration

😴 Tiredness, Sleepiness, & Fatigue

😴 Constant Headaches or Migraines

😴 Irritability (easily made angry or annoyed)

😴 Not Feeling Well Rested After Waking Up

😴 Hyperactive Brain (short attention span)

WHAT CAUSES THIS:

Chronic pain, stress, work schedule, irregular sleeping habits, eating too late in the evening, Sleep Apnea, mental disorders such as PTSD, certain medications like Antidepressants, pregnancy, caffeinated drinks like coffee, tea and soda, medical conditions such as GERD (reflux disease), overactive thyroid (Hyperthyroidism), Menopause, and Restless Leg Syndrome.

TREATMENT:

A series of "Pain Relief Therapy" sessions can help achieve the best long-term results if your Insomnia is due to chronic pain. These sessions include: Cryotherapy, Hydrotherapy, Stretching, Pillow Positioning, Active Modulation Therapy, Postural Education, Neuromuscular Re-education, Trigger Point Therapy, and Diaphragmatic Breathing.

HOME REMEDIES:

• Take a hot bath or shower at end of day.

• Eat a lighter meal at night, but heavier meal during the day.

• Aromatherapy:
Aromatherapy is the inhalation of essential oils that evaporate into the air by using a diffuser container, spray, or oil droplets. Lavender oil is one of the main choices for helping with sleep. Other oils include: Ylang Ylang, Sandalwood, Chamomile, Marjoram, and more.

• Listen to relaxing, soft instrumental music such as:

Piano, guitar, harp, flute, saxophone, jazz, violin, SPA music, chillhop, etc... other choices are: white noise, nature, sound therapy, and water sounds like ocean waves or raining. All of these options can be found on YouTube, and some channels even include a black screen to help you fall asleep easier.

• Exercise earlier in the day (between 15 to 30 Min).

• Keep your bedroom dark and cool (suggestion: use dark, thick curtains instead of blinds... keep a fan on low to medium for constant coolness).

• Schedule sleep for same time every night.

• Avoid using the cellphone while in bed (place phone on "Do Not Disturb" or "Mute" so that you are not tempted to use it).

• Reading a book can be very relaxing and may help prevent anxious thought patterns. (Consider buying a soft / dim night stand lamp to use while reading... so that you won't have to use the regular bright light in your bedroom).

• Avoid coffee, tea, or soda products at least 4 hours before bed. This allows any caffeine you drank to fully pass through your system before attempting to sleep.

• Self Massage:
Massage Therapy helps to decrease Cortisol (a stress hormone) and increase levels of Serotonin and Dopamine, which promote feelings of happiness and relaxation, improving the quality of sleep.

Start massage from your face down to the feet:

* Face, Neck, & Shoulders: 5 min

* Chest, Stomach, & Lower Back: 5 min

* Right Hand, Arm, & Right Side of Upper Back: 5 min

* Left Hand, Arm, & Left Side of Upper Back: 5 min

* Right Backside, Leg, & Foot: 5 min

* Left Backside, Leg, & Foot: 5 min

Total Time: 30 min
If able or willing to massage longer... increase each section above to 10 minutes. Self massage is best to do right after a hot bath or shower, as part of your nightly routine!

Hope this helps anyone who could use it... have a great day everyone!!! 😊

07/06/2023

PERIPHERAL NEUROPATHY:

What is this?
A chronic condition of weakness, numbness, and pain from nerve damage... it is most commonly found in the feet, but can sometimes be in the hands.

SYMPTOMS:

🦶 Muscle Cramping

🦶 Muscle Weakness

🦶 Difficulty Walking

🦶 Loss Of Sensation In Feet

🦶 Poor Balance While Walking

🦶 Pain That Wakes You Out Of Sleep

🦶 Uncomfortable Burning and Tingling

WHAT CAUSES THIS:
A common cause of peripheral neuropathy is diabetes, but it can also result from injuries, infections, or exposure to toxins such as chemotherapy.

TREATMENT:
A series of "Pain Relief Therapy" sessions can help achieve the best long-term results. These sessions include: Cryotherapy, Hydrotherapy, Stretching, Pillow Positioning, Active Modulation Therapy, Postural Education, Neuromuscular Re-education, Trigger Point Therapy, and Diaphragmatic Breathing.

HOME REMEDIES:
• Wear foot coverings with padding at all times, even at home. (Dr Scholl's Molefoam Padding- can be found at Walgreens, Amazon, Wal-Mart)

• Soak feet 20 mins at night (three times a week) in warm Lavender Epsom Salt to help decrease inflammation and tension in the feet. (Epsom salt and foot tub can be found in most local stores: Walmart, Target, Walgreens, etc.)

• Walking regularly helps to reduce blood sugar levels and increase your muscle strength (complete a minimum of 15 to 30 min- 3 times a week /OR/ maximum of 15 to 30 min- 5 times a week)

Hope this helps anyone who could use it... Have a great day everyone! 😊

06/20/2023

•Side-lying Sleepers:

Lay on your side, place one pillow underneath your neck, another pillow between your arms, and the last pillow should be between the knees, this helps keep your spine aligned.

While it is understandable that some people may toss and turn throughout the night, it is still beneficial to start the evening laying on your unaffected (non-painful) side first.

Hope this helps anyone who could use it, have a great day everyone!!! 😊

06/08/2023

CARPAL TUNNEL SYNDROME:
Numbness and tingling in the hand and/or arm caused by the median nerve in the wrist being pinched.

SYMPTOMS:
🖐 Numbness in hand

🖐 Weakness in hand

🖐 Difficulty picking up dainty things off of the floor such as: coins, safety pins, paper clips, etc.

🖐 Difficulty buttoning up a shirt

🖐 Pins and needles sensation in hand

🖐 Pain that wakes you up out of sleep

🖐 Pain in hand, wrist, arm, and even up to the shoulder when severe

WHAT CAUSES THIS:
Incorrect hand and wrist positioning while typing (long term)... working at an occupation with vibrating tools on a regular basis... or working on an assembly line that requires prolonged and repetitive bending of the wrist... all of these scenarios can create harmful pressure on the median nerve in the wrist, leading to Carpal Tunnel Syndrome. Other causes can stem from: Obesity, Fluid Retention, Kidney Failure, Pregnancy, Lymphadema, Rheumatoid Arthritis, Diabetes, and Menopause.

TREATMENT:
A series of "Pain Relief Therapy" sessions are required to fully get rid of the symptoms of Carpal Tunnel Syndrome. These sessions include: Cryotherapy, Hydrotherapy, Stretching, Pillow Positioning, Active Modulation Therapy, Postural Education, Neuromuscular Re-education, Trigger Point Therapy, and Diaphragmatic Breathing.

HOME REMEDY:
Self-care of Carpal Tunnel Syndrome consists of using the RICE method.

Rest
Ice
Compress
Elevate

Rest: Take the time to actually relax your hand, wrist, and arm when you have symptoms of Carpal Tunnel Syndrome. Doing this will help you not injure yourself further.

Ice: Put an ice pack on your wrist (use a hand towel in between as a barrier to skin) for a minimum of 10 minutes, then remove.
If you are able to tolerate the ice pack for a longer period of time, leave it on the wrist for the maximum time frame of 20 minutes- to get the most relief.

Compress: Wear a splint at night to prevent pain from waking you up out of sleep. These Splints can be purchased at: Walmart, Target, and Walgreens just to name a few.

Elevate: Allow your entire forearm, wrist, and hand to be elevated on a nice fluffy pillow (be sure that your arm is slightly raised above the heart). Doing this will reduce the blood flow of the injured wrist, which helps keep the swelling and pain from becoming excessive.

Hope this helps anyone who could use it... have a great day everyone! 😊

03/01/2023

Quick Tip to Reduce Shoulder Pain
Keep that shoulder moving! A lot of times when we have shoulder pain, we feel as if we need to "baby" it by not moving it around at all. This is one of the worst things we could do, because overtime it can cause us to develop Frozen Shoulder.

Frozen Shoulder is a condition characterized by stiffness and pain in the shoulder joint that locks up and could take months or longer to resolve. So although you may have shoulder pain... try to keep that shoulder moving regularly, even if it's just 15 minutes a day! Hope this helps anyone that could use it!!!