VOLUME 6 • ISSUE 10 • OCTOBER 2012
A SLICE OF ORANGE Refreshing Your Health
LOSE THE LAMIG • What causes MFP? • Loosen up!
- Therapy
- Medication
- Muscle relaxation
- Stretching
- Acupuncture and needling
• DIY Heat Therapy
Lose the lamig LAMIG, OR MYOFASCIAL PAIN SYNDROME, IS A COMMON CAUSE OF BODY PAIN. HOW DO YOU LOOSEN UP FROM THE PAIN OF LAMIG? How many times have you ever gotten a massage, and while stroking down a particularly painful spot, the masseur said, “Ma’am/Sir, ang dami nyo po’ng lamig!”?
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Well, that nodule of muscle that causes excruciating pain during a massage, which they call lamig, is called a taut band (TB). A TB is the physical manifestation of a condition called myofascial pain (MFP). MFP is characterized by TBs that
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contain trigger points (TRPs) and tender spots (TSs). TRPs and TSs are areas in the TB which cause pain when touched or pressed. The difference is that TSs cause pain near the TS, while a TRP causes pain that radiates to areas far from the TRP. Why should you even bother about MFP? Because MFP is actually one of the most common cause of muscle pain, especially in the back area and shoulders. Around half of people complaining of back pain suffer from MFP.
VOLUME 6 • ISSUE 10 • OCTOBER 2012
MFPs should be treated because, if not, it can lead to a vicious cycle. MFPs cause pain and poor flexibility, which impairs movement. This impairment and movement prevents your muscles from working the right way, which later on contributes to the worsening of the MFP. In addition, the chronic pain caused by MFPs triggers changes in one’s nervous system that eventually leads to chronic pain syndromes that may persist for years.
Aside from TBs, MFP also causes muscle spasms that can be painful even when the muscle is not pressed. These spasms also decrease flexibility. The pain and poor flexibility together can impair your movement and daily activities.
Loosen up! The good news is that, there are many treatments for MFP. The goal of treatment is to relieve pain; remove the TBs, TRP and TS; and improve the function and flexibility of the affected muscles.
What causes MFP? MFPs are caused by prolonged and repeated muscle spasms. These muscle spasms may have different causes: • Trauma, such as contusions, sprains and strains • Long-term repetitive overuse of muscles leading to fatigue • Poor posture or scoliosis • Poor ergonomics, such as poor body positioning when sitting or carrying heavy loads • Ageing and degeneration of bones and joints • Nerve problems, such as nerve root compressions • Anxiety or sleep deprivation leading to muscle tension and
Therapy. Physical therapy modalities, such as heat therapy, ultrasound therapy, and electrical therapy, helps control muscle pain and spasm. However, they should not be used alone, because they only provide temporary relief. Ultrasound and electrical therapy should only be performed by a licensed physical therapist. Furthermore, electrical therapy should not be used on neck muscles, and should be avoided in children and pregnant women, or those with pacemakers, or those ill with cancer. Heat therapy should be avoided in children and people with circulatory problems, nerve problems, or cancer.
muscle fatigue • Thyroid and other endocrine problems • Vitamin and mineral difficiencies
help reduce the pain, which in turn helps improve flexibility and movement. Always remember to take ibuprofen with meals, since it may cause peptic ulcers.
Medication. Over-the-counter pain killers, such as paracetamol or ibuprofen
DIY Heat Therapy Heat therapy can be used to treat not just myofascial pain, but also for sprains, strains, and headaches. Here are some things you need to know about heat therapy. • Use a store-bought heating pack. Using a glass bottle can be dangerous: the bottle can break when hot water is poured inside. • Do not use heat therapy within the first 24 hours of an injury. During this time, a cold pack should be used. • When using a heating pack, frequently check on the skin where the heating pack is resting. If the area becomes bright red, the skin may already be suffering from a burn. This can happen even if you feel no or minimal pain. • Each session should last for at least 10 minutes. If by experience the heating pad cools down quickly, use several heating pads one after another. • Repeat your sessions three times a day. • When using heat therapy to treat headaches caused by migraines or tension, apply the heating pad on the neck or upper back instead of on the head. This is because such headaches are aggravated by stiff neck and back muscles.
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VOLUME 6 • ISSUE 10 • OCTOBER 2012
If over-the-counter pain killers do not work, a doctor may prescribe you some prescription pain killers or muscle relaxants, which may be more potent. However, these medications may also have more severe side effects, so they should only be taken under a doctor’s prescription and supervision. Acupuncture and needling. These two techniques involve the insertion of a needle into the muscle. The needle insertion helps to mechanically break the TRP/TS. These techniques can also help reduce the chronic pain caused by long-term untreated MFP. In addition, needling using a hypodermic needle allows an anesthesiologist to inject local anesthetics into the muscle, which helps improve pain. However, patients with bleeding disorders and infections should not undergo these procedures. Muscle relaxation. Relaxation exercises help improve flexibility and reduce pain.
Another way to relax your muscles is through repeated isometric contraction and relaxation. First, tense up the affected muscle. Follow this with a deep relaxation of the muscle. Slowly repeat this cycle several times over several minutes, until pain subsides.
MFPS SHOULD BE TREATED BECAUSE, IF NOT, IT CAN LEAD TO A VICIOUS CYCLE. MFPS CAUSE PAIN AND POOR FLEXIBILITY, WHICH IMPAIRS MOVEMENT. You can induce muscle relaxation through meditation or deep breathing exercises. Feel the relaxation more deeply during relaxation.
Stretching. Stretching improves flexibility. However, since stretching may aggravate pain, it should not be done while the muscle is still sore. It should instead be used after pain has subsided, with the aim of preventing recurrence of the problem. For stretching to be effective, hold the stretch on the affected part for at least 15 seconds, and the stretch should be repeated several times. Lastly, remember that MFP can be a longterm and debilitating condition that can affect your quality of life. If none of these treatments help, do not hesitate to consult a physician.
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Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelinkbenefits.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2012 ActiveLink
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A Slice of Orange
is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD