Modern Pain Management

We place a large emphasis on treating and strengthening the body as a whole rather than just addressing symptoms. This approach draws on knowledge from various fields, including fascial anatomy, respiratory health, and especially strength training. By understanding how different parts of the body are interconnected, we can develop more effective strategies for pain relief and problem solving!

Its critical to zoom out first, pinpoint small yet impactful areas for opportunity that compound (like interest for your investments) and lead to tangible results. Below, we’ll explore some innovative techniques, paint a small picture of the things we value and provide three actionable items you can take advantage of right away.

The Role of Fascia

One of the key concepts in modern pain management is the role of fascia, the connective tissue that surrounds muscles, bones, and organs. The deeply impactful book "Anatomy Trains" by Thomas Myers, beautifully describes fascia and how it plays a crucial role in the body's structural integrity and movement patterns. When fascia is healthy and well-maintained, it allows for smooth and pain-free movement. When its tight or restricted, it usually leads to pain and discomfort.

ACTION ITEMS:

1) Active & Passive Fascia Mobility Techniques

Maintaining healthy fascia is key to pain relief. This can be done through both active and passive means.

Active Techniques: This involves movements that are intentionally designed to warm up and prime tissue groupings.

Example of an Active Technique:

• Walking Lunge w/ Rotation: Keeping the initial steps relatively short and your weight/center of gravity further back in your stance, rotate upper body slowly overtop of front leg first, then add some hinging of the torso, trying to reach front pinky toe with opposite hand, finishing the movement with a hard drive of a flat foot into the ground, firing the glute on the way up.

Passive Techniques: Passive fascial release, involves maintaining positions that apply sustained pressure to the fascia but with the concept of cross-friction in mind. This can be done using tools like massage balls, foam rollers, and other soft tissue tools.

Best Practices for Passive Techniques:

• When utilizing foam rolling, sure traditional rolling can be effective, however think of which way the muscle fibers run and apply pressure in a perpendicular fashion. This is called “cross friction,” a technique that is highly effective in relaxing stubborn tissue. If using massage balls to target smaller areas, utilize the same concept. Place the ball on a sore spot and allow your body weight to slowly apply more pressure over a 1-2 minute period before moving to another spot.

Proper Breathing

Breathing is sorely misunderstood and under valued in terms of pain management as it has a large effective on our state of arousal and hence our sensitively levels to internal and external factors. James Nestor’s book "Breath" highlights the importance of proper breathing techniques and how it's directly tied to our performance, sleep, recovery, and mood. Many people develop poor breathing habits over time, which can contribute to stress, tension, and even pain. By learning to consistently take slow and quiet inhales through your nose while expanding the lower abdomen in a 360 degree fashion, one can drastically their stress levels and build proper trunk control during activity.

2) Box Breathing:
A Military Technique for Quick Relaxation

Box breathing has its origins in the military, particularly among Navy SEALs. This technique was developed to help soldiers stay calm and focused under pressure. This method is great for lowing heart rate, reducing stress in the shoulders and simply promoting relaxation.

How to Get Started with Box Breathing:

• Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and hold again for a count of four. Repeat for several minutes. Feel free to slowly progress to longer intervals, making the box “bigger” over time. Progressing the interval will replicate higher stress levels but in an controlled environment, proving to yourself you have control of your mental state. It will also increase your tolerance to higher CO2 levels in your blood stream which increases oxygens ability to leave the blood stream and enter tissues that need it most.

3) Isometric Exercise

Isometric exercise involve contracting muscles without changing their length. This type of exercise can greatly improve connective tissue health, as it helps strengthen the tendons and ligaments primarily, also reducing pain in the process. Dr. Schultz utilizes isometrics prior to most adjustments to relax the joint complex making the manipulation more effective.

How to Get Started with Isometric Exercises:

• Ballistic Isometrics: These are fast and short burst muscle contractions lasting .5 - 2sec contractions with the goal of increasing how quickly one can develop force output, great for speed based sports like running, football, basketball, etc. Think 5-6 sets of 1 second leg drive into a bar set on squat rack that can’t be moved.

• Max Force Isometrics: Similar to the set up of ballistic isometrics, max force iso’s require bar or belt positions that replicate common athletic joint angles and driving into those immovable objects at maximal efforts. The most effective protocols involve 3x3x4sec holds, spread out over 3-4 different exercises.

• Long Duration Isometrics: These are muscle contractions that will be held and sub maximal efforts, closer to 80% effort but for longer intervals, around 20-45 seconds per rep. These are especially effective for remodeling and rebuilding tendons around joints that have been chronically problematic.

Our Why

One of our biggest pillars is to help you help yourself! By incorporating healthy fascia strategies, practicing proper breathing and utilizing isometric exercises, you can simply improve your overall quality of life, for free! Remember however, managing chronic pain requires a level of commitment to engage in healthy lifestyle changes, but the rewards are well worth the effort. Embrace the journey and take charge of your current situation.