What can we do about pain?

What can we do about pain?

  1. Learn about pain: read (David Butler, Patrick Wall, Ronald Melzack, Lorimer Moseley), search the web (aptei.ca, bettermovement.org), talk to professionals!
  1. Become aware of your body:

– sometimes tissues repair but associated protective patterns may not, and that may be creating the persisting pain. Have you developed protective, but harmful, movement patterns? Are there areas of tension, tightness, weakness, compensation, that are not allowing your body to function normally as it once did?

– some tissues don’t repair as well as we would want, so have you learned how to stabilize, support, mobilize, or strengthen the area to make it as healthy as possible?

  1. Understand that disc bulges, diagnosis of arthritis, DDD, tendon tears, are a normal part of ageing processes and that 90% of people with no pain will have at least one of these findings. It takes away a lot of fear of those nasty reports.
  1. Learn to breathe and be mindful.
  1. Sleep well, eat well, and drink lots of water.
  1. Become more active, especially in the outdoors, and have fun/hobby in your life to take focus off of your pain.
  1. Become aware of emotional and physical stressors and change those that you can.
  1. Be hopeful. The brain, spinal cord, nerves, and tissues are constantly changing. The brain is always looking for more information. Adding new movements and exercises that are painfree helps with new patterns of movement and decreases painful avoidance patterns, and increase blood flow to help heal tissues.  It is never too late for change.
  1. Set goals, have something to strive for!

1535 Dresden Row
Halifax, NS B3J 3T1

Monday - Friday9:00am - 8:00pmSaturday9:00am - 4:00pm

ONE TO ONE WELLNESS CENTRE
1535 Dresden Row
Halifax, NS B3J 3T1

Phone: (902) 425‑3775

Copyright © 2020 One To One Wellness and H cube Marketing | All Rights Reserved | Powered by Hcube Marketing

Break the Ice

Old habits die hard. Ice is used almost universally for treating injuries and pain. I remember in physio school how our go-to response for anyone looking for help was often “just put ice on it.” This weekend, while watching a basketball tournament, I witnessed people rushing for ice packs at the first sign of any inflammation.

When will we learn to trust the wisdom of our bodies?

Acute inflammation is the body’s way of repairing damaged tissue. Swelling is a normal response and, when thwarted, the healing process can actually be delayed. Science is finally catching up and more and more trainers and therapists are questioning the use of icing protocols. METH (movement, elevation, traction, and heat) is often preferable to the traditional RICE (rest, ice, compression, elevation). While ice can sometimes be helpful for numbing pain, early mobilization is the better rehab approach.

In our clinic, we tend to see more people dealing either with persistent pain due to chronic inflammatory conditions or acute pain that occurs without any known injury. Again, most often these conditions respond best to mobilization that restores blood flow to the nerves, relaxes muscle tension, and lubricates joints. Touch and movement are the primary modalities we use to reduce pain and restore function.

We’ve been swimming against the tide of our profession for long enough to know that new evidence does not change tradition very quickly, even among educated professionals. It’s an even bigger challenge to overcome accumulated “wisdom” from the way things have always been done among youth athletes or weekend warriors.

So, the next time you twist an ankle or tweak your shoulder, spare the ice pack. If you want to get active again, start moving gently in a way that will return you to normal more quickly. We’d be happy to guide you if you need some help!


1535 Dresden Row
Halifax, NS B3J 3T1

Monday - Friday9:00am - 8:00pmSaturday9:00am - 4:00pm

ONE TO ONE WELLNESS CENTRE
1535 Dresden Row
Halifax, NS B3J 3T1

Phone: (902) 425‑3775

Copyright © 2020 One To One Wellness and H cube Marketing | All Rights Reserved | Powered by Hcube Marketing