The vicious cycle of chronic pain: how to prevent it!
Protective mechanisms are common reactions to pain, whether it is avoiding using a part of your body that you injured or resting if you experience chronic pain. It is natural to react to pain in this way, and it is usually beneficial in the initial circumstance. However, after the immediate stage it is essential to begin moving again. The consequence of avoiding movement or remaining inactive commonly leads to worse outcomes. Long-term inactivity is associated with reduced muscle strength, reduced cardiorespiratory endurance, increased joint stiffness, and reduced muscle flexibility. These deconditioning effects can then proceed to increasing the level of pain due to poor joint stability, weakness, or muscle imbalances. Then the vicious cycle can continue with more pain, and more inactivity, and so on. Exercises and physical activity can help prevent the cycle of pain. Here are some tips:
- A healthy joint is a happy joint; stabilize your joints with muscle strengthening exercises, move your joints to help increase lubrication in the capsule.
- Stretch it out; with inactivity some muscles can become weak while others may become tight, stretch the tight muscles with flexibility and mobility exercises.
- Mindset is everything; physical activity stimulates the release of chemicals that improve mood, and pain is greatly influenced by your thoughts, make them happy thoughts!
- Come see a kinesiologist or a physiotherapist at ABC Clinique Sante. One of our professionals will be able to guide you safely to help you with your chronic pain.
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Ashleigh Stavrou
Kinesiologist