Harness The Power of Fascia to Ease Inflammation and Pain

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Fascia & Pain…

Until recently – the last couple of decades – fascia was the thing that surgeons cut through to get to the interesting bits. It’s cast aside to access and assess the state of internal organs, muscles, nerves, blood vessels and tendons. Fascia itself is a thin layer of connective tissue, like a sausage skin, that sits under the skin and holds everything together. Its everywhere, all through the body.

Superficial fascia sits just under the skin and contains nerve fibres that detect pressure, temperature and movement. There’s also a deeper layer – usefully called deep fascia – which binds muscle, organs, blood vessels and more. This fascia is rich in fibres that sense position and movement (proprioception) and pain.

Fascia And Nerves

Fascia is an important part of our structure. Not something to be ignored to get to the big prizes of muscle and internal organs. Most human fascia contains approximately 250 million nerve endings. Roughly the same as you’ll find in skin. If you suffer from chronic pain the number of these nerve fibres that sense pain can grow from approximately 4% to 15%, which may explain why its so hard to treat chronic pain. Its thought that chronic inflammation causes the proliferation of these nerve fibres.

Fascia/ Back Pain Connection?

If you go to your doctor with back pain you’ll more than likely get a diagnosis of “non-specific” lower back pain. This is the majority diagnosis – approximately 85% of lower back pain is diagnosed as non specific in the UK. Non-specific is a technical term meaning “we’re not quite sure what’s going on”.
The number of nerve fibres can actually increase in chronic pain, making it more painful. Additionally the fascia itself can stiffen by up to 20%, just like a muscle tightening when injured. Initial research suggests that the sympathetic nervous system (responsible for the fight or flight mechanism) may trigger inflammation in the fascia, causing it to stiffen and compound the problem.
Could it be then that fascia is responsible for a large part of the 85% of non-specific lower back pain? Scientifically this can’t be answered yet, buy maybe. Its worth at least exploring a little more…

Harness The Power of Fascia

1. Stretch. Stretching can help the local fascia release and help to reduce pain. Initial research also suggests that stretching may have more widespread effects; reducing systemic inflammation in the body. Inflammation is a key component of many modern diseases; cancer, diabetes, auto-immune disease, depression.
2. Meditate. Stress and the ensuing overactivity of the sympathetic nervous system can cause inflammation of fascia and pain. Try to switch off the fight or flight mechanism by joining a yoga or meditation class, find space in your day to just “be”, share problems with close friends. Anything that you find truly relaxing.

3. Therapy. Acupuncture and massage can both help. There is evidence to suggest that many acupuncture channels or meridians map the main fascial networks in the body.

If you’d like to see if acupuncture couldk help your fascia pain click here to book a free 15 minute consultation.

Risks of Long Term Ibuprofen Use

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Risks of Long Term Ibuprofen Use
People Running away from Pills

Almost everyone at some point has taken ibuprofen to alleviate pain. I took it last 2 years ago. I had a nasty earache brought on by swimming in polluted seas. Not really being a medication kind of person I was, naively, blown away when it worked. I only took it sporadically for a week or so. It made me twitchy thinking about the potential side effects.
Ibuprofen is one of the most well-known Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), alongside others such as aspirin and naproxen. NSAIDs are estimated to be responsible for up to 30% of drug related admissions to hospitals. Here are some of the reasons why:

1. Gastrointestinal Issues: NSAIDs can irritate the lining of the stomach and intestines, leading to ulcers and bleeding. This risk is higher in people with a history of gastrointestinal problems or those taking high doses of NSAIDs over a long period. To mitigate this risk a Proton Pump Inhibitors (PPI) such as omeprazole may be prescribed. Proton Pump Inhibitors have been implicated in potential malabsorption of nutrients including vitamin B12, vitamin C, calcium, iron and magnesium. In addition, taken long term there are studies to suggest they may increase the risk of gastric cancers.
2. Cardiovascular Risks: Prolonged use of NSAIDs, especially at high doses, has been associated with an increased risk of heart attack, stroke, and other cardiovascular events. This risk may be higher in individuals with pre-existing heart conditions or those at risk of cardiovascular disease. NSAIDs can also affect the kidneys ability to regulate fluid and electrolytes leading to higher blood pressure and affecting some blood presssure mediaction such as ACE inhibitors and Beta Blockers.

3. Kidney Damage: NSAIDs can impair kidney function, particularly in susceptible individuals such as the elderly or those with pre-existing kidney disease. Long-term use may lead to chronic kidney disease or failure. Its rare but NSAIDs can also cause liver damage.

4. Asthma Exacerbation: NSAIDs can worsen asthma symptoms in some individuals, leading to increased frequency and severity of asthma attacks.

I’m in no way saying don’t take NSAIDs, but it’s important to be careful. Follow the recommended dosage and duration of treatment, and consult your GP if you have any concerns. Its also worth considering alternative pain management strategies.

Facsia & Back Pain

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Fascia & Back Pain…

Couple stretching back muscles

The Specific reason for your non-specific back pain?

If you go to your doctor with back pain you’ll more than likely get a diagnosis of “non-specific” lower back pain. This is the majority diagnosis – approximately 90% of lower back pain is diagnosed as non specific. Non-specific is a technical term meaning “we’re not quite sure what’s going on”.
The number of nerve fibres can actually increase in chronic pain, making it more painful. Additionally the fascia itself can stiffen by up to 20%, just like a muscle tightening when injured. Fascia itself is a thin layer of connective tissue, like a sausage skin, that sits under the skin and holds everything together. Its everywhere, all through the body.

Superficial fascia sits just under the skin and contains nerve fibres that detect pressure, temperature and movement. There’s also a deeper layer – usefully called deep fascia – which binds muscle, organs, blood vessels and more. This fascia is rich in fibres that sense position and movement (proprioception) and pain.

Fascia And Nerves….

Fascia is an important part of our structure.  Most human fascia contains approximately 250 million nerve endings. Roughly the same as you’ll find in skin. If you suffer from chronic pain the number of these nerve fibres that sense pain can grow. Studies in rats have suggested the amount of nerve fibres may almost triple, which may explain why it can be so difficult to treat chronic pain. Its thought that chronic inflammation causes the proliferation of these nerve fibres.

Initial research suggests that the sympathetic nervous system (responsible for the fight or flight mechanism) may trigger inflammation in the fascia, causing it to stiffen and compound the problem. Could it be then that fascia is responsible for a large part of the 85% of non-specific lower back pain? Scientifically this can’t be answered yet, but maybe.

To find out how acupuncture can help stubborn, chronic back pain click here.

Acupuncture For Hayfever

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Acupuncture For Hayfever
Person in space suit to stop pollen entering nose

I used to dread this time of year. From now until September I would suffer badly with hay fever. For 3 decades it stalked me; sneezing, running nose, itchy eyes I got it all. At school I struggled to concentrate and was in a minority of one who who always had a handkerchief in their pocket – much to the amusement of my friends. I went under the surgeons knife twice in an effort to effect a cure before being told aged 8 I had hay fever. The sneezing and runny nose aren’t fun but by far the biggest annoyance for me (and my family!) was the irritability.

Why Irritable?

Histamine is the hormone responsible for mounting attacks on normally inert substances such as pollen that enter the body. In a normal person pollen invokes little or no reaction from the immune system. In a hay fever sufferer an over-production of histamine means that normal reactions don’t occur. The body mounts a full scale attack on the pollen. The sneezing, runny nose and eyes are the body’s attempts to flush out the perceived invader.

The most interesting aspect of histamine from my viewpoint is its impact on emotions. Hormones can have emotional impacts. Seratonin makes you feel good. Oxytocin creates connections and feelings of love. Adrenaline makes you feel alert and excited.

Histamine unfortunately isn’t such a fun hormone. It makes you feel irritated. Anyone who’s suffered from hay fever can probably attest to this. In fact any women out there who have suffered PMS can probably vouch for this as well. PMS has been linked to high histamine levels in the womb.

Changes That May Help Your Hayfever Symptoms

Thanks to acupuncture, diet and lifestyle changes, four decades on my symptoms are now vastly reduced. Here are some diet/ lifestyle changes that may help get through the sneezy season…

1. Diet: Try moving towards a diet high in fruit and vegetables and eliminate processed and junk food, including dairy, starch and sugars.

2. Neti Pot/Salt Water Sprays: These can be great for some patients. The mild salt water soothes inflamed mucus linings and can clear out the irritants and excess mucus. Don’t go crazy though. Continual irrigation of the nasal passage can remove mucus membrane designed to protect the nose.
3. Probiotics. These beneficial bacteria are thought to be able to interact with the immune system and modify the response to inert substances. Information on this study can be found here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/.
4. Head for the sea. We are fortunate living so close to the sea. If the winds are blowing on-shore head to the beach to get some relief from land-borne pollen. If you can’t make it to the beach you may have to stay holed up in your house or sealed in a car with a pollen filter – both not such fun options on a hot summers day.

5. Nasal Sprays: Steroid nasal sprays work by reducing inflammation and swelling. Whilst it was thought that the effects of the steroids were loaclised to the nose and sinuses only, it is worth considering that the effects can spread. Steroids suppress the immune system so should be used with care. Chronic use can lead to lead to side effects including anxiety, hyperhidrosis (excessive sweating), depression and can even affect growth and development in children. (see https://bnf.nice.org.uk/…/beclometasone-dipropionate… for a full list of side effects).

6. Anti-histamines: If you are taking these regularly please take a moment to reflect on a recent US study suggesting chronic use of anti-histamines may increase risk of alzheimers. In particular those people taking daily dose of 1st generation anti-histamines such as chlorpheniramine and diphenhydramine are at highest risk and may want to consider switching to an alternative or looking for another option.

7. Acupuncture. Its not something I treat a lot of in my clinic but it should be as it is surprisingly effective. I treat a number of pateints every Spring and am constantly amazed at acupuncture’s efficacy. The best thing about treatment for hayfever is it tends to be a much shorter period of treatment than for pain managemet (3-5 session for most). And after successful treatment the hayfever does not tend to make a re-occurence for years. The results are by no means guaranteed – younger patients (sub 60) tend to fair better.

Why not book a free 15 minute consultation to see if I may be able to banish your Summer misery?

Acupuncture For Knee Pain

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Acupuncture For Knee Pain

knee pain treatment

If you’re over 45 and complain of activity related pain, with minimal morning stiffness, according to NICE, you can be given a diagnosis of osteo-arthritis of the knee by your GP – sometimes even over the phone. (https://www.nice.org.uk/…/ng226/chapter/Recommendations…). The subsequent treatment approach endorsed by NICE consists mostly of exercise, weight loss and medication where appropriate.

So What Can You do to Help Your Knee Pain?

If the pain is mild and a doctor has been consulted to rule out serious issues, modifying movement is the first thing to try. Work out how much exercise can be completed before pain kicks in, then make sure to keep exercise or movement just below that threshold. To increase endurance and strength the exercise frequency can increase – two times a day rather than once a day for example – whilst keeping all activity under the pain threshold.

Also work out the movements that hurt the knee. Quite often pivoting to a new direction whilst walking can cause knee pain. The knee is a hinge joint with only small capacity for rotation. Get to know these movements and try to avoid them in the short term.

What if Nearly All Movements Are Painful?

If you’re limited to only a handful of yards or minutes on your feet then you’re functionally comprised. You can’t do the things you need to do. Then you need to seek an intervention to stop the potential slide into chronic pain. This is when you need to seek out a professional to assist you on your journey. I love treating knees as they are simple joints that respond well to treatment.
By relieving pain you can engage in the one thing that most forms of knee pain need – activity to strengthen the quads. With more exercise, blood flow is improved. Your mood will likely improve as you move more and feel less pain. So the virtuous cycle of rehabilitation starts. Improved pain levels improve ability to exercise and strengthen quads. Improved mood can lower perception of pain and then increase likelihood of stepping out the door to exercise. And so the virtuous cycle continues on a potential pathway to recovery.
If you’d like to see if acupuncture can help your knee pain, why not schedule a free 15 minute consult