The pain science research over the last 10 years indicates there are significant differences between acute pain and chronic pain in our bodies.   When there is an acute injury, the brain receives the signal from the injured tissue. As the tissues heal, the nervous system gradually calms down.  Normally, our bodies have a low level of excitation in our nerves.

When the level of excitation does not calm down as an injury heals, the pain becomes chronic.  The tissue injury is healing, but the nerves are still over-stimulated. The central nervous system is extra sensitive.   The brain then interprets even small inputs as pain. When the nerves are over excited, the surrounding nerves also become more excited causing the pain to spread to multiple areas.

The primary question then is how to calm the nervous system to decrease the pain.   The research suggests that one of the most effective strategies to calm the sensitivity of the nervous system is aerobic activity.    Decrease in pain levels have been seen with even small amounts of aerobic exercise such as 5-10 minutes. The main point is to start where an individual is able to move with a minimal increase in pain.  The brain needs to experience that it is “okay” to move again. The pain science research consistently shows that individuals who are afraid to move have poor outcomes.

Other strategies to calm the nervous system, include deep breathing, meditation, and general healthy habits including good sleeping patterns and healthy diet.  All of those strategies decrease the stress in the nervous system which will gradually decrease the sensitivity.

It is important to understand that the chronic pain does not mean that there is new tissue damage occurring.  The brain just needs the body to move again to decrease the sensitivity of the nervous system.

Written by: Stephanie Bloom, PT

Picture: https://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/chronic_pain_causes_solutions_slideshow/webmd_rm_photo_of_pain_illustration.jpg

Most of us know very little about our bones- they are hidden and not painful until we break one!

So let’s start with some anatomical facts and bone up (get the facts) on bones:

• At birth we have 300 immature bones; some of these join up; adults have 206 bones.
• The human hand has 27 bones; the face has 14.
• The longest bone in the body is the femur (thigh bone) which is about 1/4 of your height.
• Did you know that humans and giraffes have the same number of bones in their necks?

During our lifetime, our bones are in a continual cycle of breaking down and rebuilding. Bone strength represents the integration of bone density and bone quality. Most women will reach their 90% of their bone mass by the age of 18 and their peak bone mass by the age of 30 which emphasizes the importance of bone growth in childhood and adolescence through active and healthy lifestyles. As we age, and especially with hormonal changes associated post-menopause, the living bone tissue reabsorbs at a higher rate than rebuilding.

Bone thinning is classified as osteopenia or osteoporosis. Osteopenia, the less severe of bone weakening, is defined as having between -1 and -2.5 standard deviation of bone mineral density. Osteoporosis, the more severe of bone weakening, is diagnosed as having bone mineral density greater than -2.5 from the standard deviation. The stronger bones we have, the less likely we will fracture in a traumatic incident.

Physical activity can modify bone strength. When gravitation or muscle pull produces strain on the skeleton that is greater than optimal strain, bone formation occurs. In conjunction to other types of interventions, bone loss can be slowed and sometimes reversed. The improvements from exercise are likely from increased bone density and lessened endocrotial bone loss, not an increase in bone size. Women who engaged in a combination of exercise types had an average 3.2% less bone loss at the spine and 1.03% less bone loss at the hip than those who did not exercise.

Consider the following to protect your bones:

• Assessment of footwear and/or orthotics and adjustments if necessary.
• Review food intake with a doctor/nutritionist to check if you have the essentials for strong bones.
• Assessment of the load, type and intensity of your exercise program.
• Medical check-up to rule out other potential causes (like thyroid disease or medications that may cause bone loss).
• Don’t smoke and keep alcohol and caffeine intake to a minimum (these substances may lower bone density).

Written by: Reshma Rathod, PT

It’s the peak of allergy season, since plants are awakening and releasing massive amounts of pollen into the air.  Pollen is the biggest trigger of allergies.  Trees, grasses, and weeds release these tiny grains into the air to fertilize other plants.  The immune system mistakenly sees the pollen as a danger and releases antibodies that attack the allergens.  That leads to the release of chemicals called histamines into the blood.  Histamines trigger the runny nose and itchy eyes.

Steps you can take to combat season allergies include:

• Identify and avoid your allergens
• Take antihistamines suggested by your health care provider
• Keep your windows closed, remove your shoes outside and bathe pets frequently to stop the spread of allergens inside the house
• Check the pollen count
• Don’t keep too many indoor plants because the soil serves as a place for mold to grow
• Pollen levels peak during morning hours and during hot, dry and windy days, so stay inside if possible
• Avoid spaces with mold, including basements, garages, and barns
• Wash your hair, take a shower, and change your clothes after you’ve been outside.

Writte by: Kristen Bissell
Edited by: Reshma Rathod, PT