10 Ways To Get Upstream of Pain

Here are ten examples of behaviors that can help address the underlying causes of pain and potentially prevent or reduce the occurrence of pain:

  1. Exercise: Regular physical activity can help strengthen muscles, improve flexibility, and reduce the risk of developing chronic pain.

  2. Stress management: Chronic stress can contribute to pain and other health problems. Engaging in stress-reducing activities, such as meditation, yoga, or deep breathing, can help prevent or reduce pain.

  3. Regular change of position: Avoiding prolonged static postures and positions can help reduce the risk of developing musculoskeletal pain, such as back pain or neck pain.

  4. Proper body mechanics: Using proper body mechanics when lifting, carrying, and performing other physical tasks can help prevent injury and reduce the risk of pain.

  5. Ergonomic modifications: Making changes to the environment, such as using ergonomic equipment or adjusting the height of a desk, can help prevent or reduce musculoskeletal pain.

  6. Maintaining a healthy weight: Excess weight can put additional strain on the musculoskeletal system and increase the risk of pain. Maintaining a healthy weight can help prevent or reduce pain.

  7. Getting enough sleep: Lack of sleep can contribute to pain and other health problems. Aiming for 7-9 hours of sleep per night can help prevent or reduce pain.

  8. Quitting smoking: Smoking can increase the risk of developing chronic pain, such as lower back pain and neck pain. Quitting smoking can help prevent or reduce pain.

  9. Proper nutrition: A well-balanced diet that includes a variety of nutrients can help support overall health and potentially prevent or reduce pain.

  10. Stretching and using a foam roller: Stretching can help improve flexibility and reduce the risk of developing muscle pain.

How to train for a half marathon post-baby

Training for a half marathon after having a baby can be a challenging but rewarding experience.

Here are some tips to help you prepare:

Consult with a healthcare professional

Before starting any new exercise program, it is important to consult with a healthcare professional to ensure that it is safe for you to do so. This is especially important if you had a complicated delivery or if you have any underlying health conditions.

Gradually increase your training

Start with shorter runs and gradually build up your distance and intensity over time.

It is important to listen to your body and not to push yourself too hard too quickly, as this can increase your risk of injury.

Also make sure you have a well supported and cushioned pair of shoes - if you’re just starting back it can be a good time for a fresh pair - that really helps your motivation too.

Incorporate strength training

In addition to running, it is important to incorporate strength training into your program to help improve your overall fitness and reduce your risk of injury. Specifically working on glutes, calves and core can be a great help.

Just make sure you ease into it (be aware of muscle soreness 24-48 hours after a session) and ensure you are getting enough protein for muscle re-build.

Make time for rest and recovery

It is important to allow sufficient time for rest and recovery between workouts to help your body repair and rebuild.

This can include taking rest days or doing low-impact activities such as yoga or swimming.

Stay hydrated and nourished

Proper hydration and nutrition are important for maintaining energy levels and supporting your body during training. Be sure to drink plenty of water and eat a well-balanced diet that includes a mix of carbohydrates, proteins, and healthy fats.

Seek support

Training for a half marathon can be a challenging and time-consuming process. Seeking the support of family, friends, and a running community can help you stay motivated and on track.

Summary

It is important to remember that training for a half marathon after having a baby is a major undertaking and it is important to listen to your body and not to push yourself too hard.

It is also important to consult with a healthcare professional before starting any new exercise program.

Have fun and let me know if you have any questions in the comments section.

Has the pain neuroscience education (PNE) pendulum swung too far?

Pain neuroscience education (PNE) is a form of education that focuses on teaching people about the neuroscience of pain, including how the nervous system processes and perceives pain.

PNE aims to help people better understand their pain and how it is affected by various factors such as emotions, thoughts, and behaviors.

It is difficult to determine whether the pendulum has swung too far in terms of PNE, as it can be a useful tool in helping people better understand and manage their pain.

Having witnessed the rise of PNE in the world of Physiotherapy in the past 20 years, I can’t help but feel it has almost taken over and created a set a dogmatic clinicians who believe that counseling someone in pain to re-wire their thinking and perception is the holy grail in treatment.

In reality, what PNE focused session looks like is a patient presents to a clinic and is given very little in the way of hands on assessment and treatment. The patient does not feel properly listened to or validated. The patient receives a monologue of ‘pain-splaining’ directed at the patients presumed misdirection beliefs and perceptions. The patient leaves in disbelief and concerned about what exactly is Physiotherapy profession stands for and confused at to what it actually does in terms of adding value to their lives.

This is an obviously extreme example, but hearing from some patients first hand, as well as reading about first person narratives, this theme of patient disillusionment is unfortunately on the rise.

Potential harms of PNE focused approach

In the genuine attempt to help, some clinicians may inadvertently dismiss or minimize a person's pain experiences or symptoms, often by citing research or scientific evidence. This can be harmful to the person experiencing pain, as it can invalidate their feelings and experiences and may cause them to doubt their own perceptions.

Another danger is that it can create a rift between the person in pain and their healthcare provider, leading to a breakdown in the patient-doctor relationship. This can lead to a lack of trust and may make the person in pain less likely to seek medical attention in the future.

Another danger of the PNE focused approach is that it may lead to a lack of appropriate treatment or inadequate care. If a healthcare provider dismisses a person's pain experiences or symptoms, they may not provide the necessary treatment or support, which can lead to a worsening of the person's condition and an increase in their suffering.

Unfortunately we may only see the downstream effects of this approach in the years to come.

If there is enough patient disillusionment I see the Physiotherapy brand at risk, with an increase in mistrust of health care professionals.

So then… what is the current research showing about PNE?

Some of the great hopes about the new pain revolution unfortunately haven’t quite lived up to the initial optimism.

Take the RESOLVE study for example, that stated:

“Central nervous system-directed interventions constitute a completely new treatment paradigm for chronic low back pain management. The results have the potential to be far reaching and change current physiotherapy management of chronic low back pain in Australia and internationally”.

These are some big statements and certainly suggest that there are some big changes coming.

The results of the RESOLVE study weren’t exactly ground-breaking, with only small trend toward a positive impact from PNE.

Another study comparing intensive pain education with placebo in people with acute lower back pain showed no clinical benefit, with authors concluding:

“Adding 2 hours of patient education to recommended first-line care for patients with acute low back pain did not improve pain outcomes. Clinical guideline recommendations to provide complex and intensive support to high-risk patients with acute low back pain may have been premature.”

A new recent paper came out showing no changes in outcome comparing Cognitive Functional Therapy with Manual Therapy and core exercise.

Before you accuse me of being anti-PNE, I am well aware of many promising research around PNE and their is definitely good work being done by good people.

But I feel like the negative studies that don’t support the new paradigm get conveniently swept under the carpet and the sacred PNE narrative largely goes unchallenged, especially by clinicians in Australia, where PNE has dominated through large amounts of government research spending.

I can absolutely see the value in good education around pain mechanisms, but I’m just not sure the public is responding in the positive way we would have hoped.

One of the biggest research papers to ever be conducted on patient perception of PNE was published in recently (Weisman et all 2022) showing,

“People with persistent pain tend to express negative attitudes to PNE statements”.

Another research paper that came out in 2021, co-authored by Lorimer Mosely is quoted as saying,

“It is important to combine PNE with other treatment modalities such as exercise and even manual therapy”.

As this paper importantly suggests, it is important to recognize that PNE is just one aspect of managing pain and that it should be used in conjunction with other approaches, such as physiotherapy and medication, as appropriate.

It’s important to recognize that PNE is not a one-size-fits-all approach and that it may not be suitable for everyone.

Some people may find it helpful in managing their pain, while others may not respond as well.

My belief is that all health care professionals should be highly informed about pain neuroscience and how their own thoughts, beliefs and actions can effect the patient, but we may need to re-evaluate how much specific education we try to impart, based on the needs of the individual in front of us.

For patients, it important to work with a healthcare professional that you trust to determine the most appropriate treatment plan for managing pain.

If something doesn’t feel right, you don’t see any significant improvement or you aren’t getting a combination of effective manual therapy, exercise and education based on your goals, please seek further help elsewhere.

What does the future hold?

I must say a big thanks to Luke Bongiorno and the NOI Team for their recent Masterclass presentation which went into great detail into the relationship between Protection and Performance.

The premise of the Masterclass suggested that Protection and Performance are competing priorities in the body and you need to work on both to get your body to an elite level.

For elite level performance, it is the special coach / athlete relationship that underpins an exploration of pushing the boundary of performance whilst acknowledging the background and sometimes subtle (but occasionally bold) protective strategies is what will ultimately limit the expansion of physical capacity.

It takes work to be able to understand and listen to the language of the Protective system and it is the elite athletes, through time and experience really learn to listen to their bodies. They are experts in their bodies and being able to listen to the relevant signal and ignore the noise.

A great example that springs to mind is the recent Australian marathon record, set by Sinead Diver.

At age 45 and competing in her 14th marathon, Sinead made a few changes to her race build-up, explaining that she tempered her training, for the first time.

Rather than pushing herself to the extreme, this time Sinead was weary of over-training.

Sinead:

“If I felt tired, like on a couple of Sunday’s I had a planned to do a pick up and I just thought…

‘I’m not feeling it today, I need to be careful and know that I don’t have to do it just because it’s on my plan’.

So I think I was a bit smarter during this training block”.

Having full confidence to train hard AND smart is skill that takes years to master, especially for marathon runners.

Importantly, rising to the top isn’t simply about using a ‘no pain, no gain’ approach, but actually respecting the body and allowing periods of plateau or even de-training, accepting that this is a normal part of the process.

To finish, I will leave you with an excellent quote in a review by Adrian Louw:

“In this Viewpoint, we argue against PNE as a stand-alone treatment intervention for individuals with persistent pain.

PNE has little to no meaningful effect on pain as a stand-alone treatment.

Physical therapists must focus on movement and use PNE, along with other adjunct interventions, to facilitate a movement-based approach”.

My vision

I think it is really challenging to try and ‘explain pain’ to people who are already in pain. It can be done, but it does run a real risk of backfiring and damaging the patient-therapist relationship.

A more utopian vision would be to make up to date, evidence informed information knowledge about our bodies function a part of our school curriculum, and we learnt how to take care of them - just like a dentist encourages her clients in oral health.

This would include education about how our bodies work with a focus on ‘use it or lose it’ philosophy and trying to make incidental movement fun and socially engaging. Gamifying movement through innovative use of technology is also a promising development.

In terms of pain education, having read, Pain and Perception book published by NOI, I would love to see this book promoted by local book stores and libraries - specifically for people who aren’t in pain.

Some useful ideas packaged in a fun and innovative way would be a good way to well upstream of our current pain epidemic.

Your thoughts?

I’d love to know your thoughts in the comments below - what has been your experience?

What are the differences between dry needling and acupuncture?

Dry needling and acupuncture are similar in that they both involve the insertion of thin needles into the skin for therapeutic purposes.

However, there are some key differences between the two practices:

Training and background

Dry needling is typically performed by physiotherapists, who have received specific training in the technique. Acupuncture is typically performed by acupuncturists, who have received extensive training in traditional Chinese medicine.

Theory and philosophy

Dry needling is based on Western medical principles and is used to treat specific musculoskeletal conditions. Acupuncture is based on traditional Chinese medicine principles and is used to restore balance to the body's natural energy flow.

Needle insertion

Dry needling involves inserting needles into specific trigger points in the muscle to relieve pain and improve function. Acupuncture involves inserting needles into specific points on the body's energy meridians to restore balance and promote healing.

Length of treatment

Dry needling sessions are usually shorter in duration compared to acupuncture sessions.

Summary

Dry needling and acupuncture are two different practices that involve the use of needles for therapeutic purposes.

Dry needling is based on Western medical principles and is used to treat specific musculoskeletal conditions, while acupuncture is based on traditional Chinese medicine principles and is used to restore balance to the body's natural energy flow.

9 Benefits of Running For Knee Health

RUNNERS WORRIED ABOUT KNEE PAIN 💥

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It’s a no brainer - Running is without doubt THE best thing you can do for your knee 💪

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Here’s 9 reasons, off the top of my head…

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There are many more…feel free to add to the list in the comments below…

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And when someone asks, tell them👇

Running is like the the UV from the sun, it’s the DOSE that matters.

Excess UV sunlight contributes to skin cancer, BUT too little causes Vitamin D deficiency.

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So listen to your body, but don’t fear running as it’s THE best form of exercise to support your knee joint.

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If you need a little help getting your individual dose right, get in contact with a physio who also has a passion for running and knee health 😎

9 Benefits of Running For Knee Health

1. increases bone density - increases resilience of joint

2. Increases tendon capacity (eg Achilles calf spring that acts like a shock absorber for knee joint)

3. Cartilage health - loading stimulates growth of new cartilage

4. Eccentric muscle length and strength reduces knee joint compression

5. Low loads on knee cap (flat ground running) vs squats and lunges high knee cap loads causing accelerated joint wear

6. Improves metabolic health - leading to optimized weight (strength training increases muscle size so more load and weight for the joint)

7. Increased circulation through body - stimulating endorphins, optimize lymphatic drainage and flow

8. Natural and varied open environment with fresh air and sunshine

9. Able to train more consistently eg- when traveling