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Chronic pain can make any of us into a bit of a hermit. Itu2019s hard to do the things we love to do when theyu2019re physically challenging or even painful. It can be easier to withdraw from certain activities and social obligations. <br><br>This is where walking comes in! It may seem small in comparison to the magnitude of things you want to do. However, itu2019s a great place to start. Read more: https://austinpaindoctor.com/pain-specialist-explains-the-anatomy-of-walking-with-chronic-pain
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December 1, 2021 / Pain Relief / Chronic pain, exercise, lower back pain, pain management A PAIN PCIALIT XPLAIN TH ANATOMY OF WALKING WITH CHRONIC PAIN Y AUTIN HORROCK, D.O. Chronic pain can make an of u into a it of a hermit. It’ hard to do the thing we love to do when the’re phicall challenging or even painful. It can e eaier to withdraw from certain activitie and ocial oligation. Thi i where walking come in! It ma eem mall in comparion to the magnitude of thing ou want to do. However, it’ a great place to tart. Walking ha numerou phiological and pchological ene몭t for people truggling with chronic pain. It can alo e jut the thing to help ou ramp up our phical exercie and get ack into the wing of doing what ou’ve een miing.
HOW WALKING CAN HLP POPL WITH CHRONIC PAIN If we dive into the multitude of ene몭t that walking can offer to omeone with chronic pain, it won’t e long efore ou’re convinced! There’ almot nothing that walking can’t do for ou. Firt off, walking improve lood 몭ow and circulation. When lood 몭ow etter to mucle, tendon, ligament, and to all the other part of our od that ma e experiencing pain, it carrie nutrient along and replenihe them, while wahing awa lactic acid that’ uilt up. Lactic acid can caue pain, epeciall in mucle, o thi i great for pain relief. The increaed lood 몭ow that come from walking i criticall important to decreaing tiffne and improving range of motion. econd, the act of walking improve our core trength, which can help people uffering from low ack pain achieve relief. Walking require ou to ue our core and to activate our core mucle, all without going to the gm and doing a unch of itup or other more trenuou activitie. Walking can e a great, lowimpact wa to tone our core and uild mucle ack up. Next, walking can decreae adipoe tiue. If ou’re walking regularl, ou’re mot likel loing weight. Thi weight lo decreae adipoe tiue, which i pro in몭ammator. With the decreae of thi in몭ammator tiue, ou’ll experience le temic in몭ammation. In addition, there will e le tre and weight on our joint, which will help to decreae irritation and painful aggravation. Another ene몭t of walking i an increae in novial 몭uid, which i the natural luricant that exit in our joint. It make the movement of our joint moother and eaier, which can e impactful for people with joint pain. Pchologicall, exercie increae our od’ releae of it own chemical that are the od’ natural pain몭ghting tem and can inhiit our pain pathwa the ame wa that ome precription medication do. Walking can alo decreae depreion and comat other mental health iue. Getting outide, uilding up our tamina, and reclaiming the phical apect of our life are all critical for feeling etter pchologicall. Chronic pain doe a numer on our rain, a well a our odie. We loe out on ome of the important thing in life, feel le ocial, and le capale in our dail activitie. Walking can help to oot our mood and outlook. All of the thing ou want to do are poile, a long a ou tart mall and uild up our trength and tamina. WHICH POPL LIVING WITH CHRONIC PAIN NFIT TH MOT FROM WALKING?
Anone living with chronic pain hould alwa check with their doctor eforeAnone living with chronic pain hould alwa check with their doctor efore tarting a walking routine or plan. ome people have peci몭c limitation on movement that make exceive walking harmful or unhelpful. However, once our doctor oka a walking routine, ou can get tarted. For folk with lower ack pain, walking can help to improve our core trength and comat pain. For anone with 몭romalgia, increaed lood 몭ow can e ver ene몭cial. People with 몭romalgia alo often uffer from comorid pchiatric illne or depreion. Walking can target thoe thing a well and leen our load. For thoe with oteoarthriti or rheumatoid arthriti, the extra novial 몭uid i criticall important for leening joint pain. Reearch ha even hown that walking can help people who uffer migraine! And for all of u, tudie have een pointing to the phical and pchological ene몭t of aeroic exercie. Getting our heart rate up i great for lood 몭ow, circulation, and allover health. Jut 1560 minute a da of an elevated heart rate and aeroic exercie have an amazing effect on the od. Of coure, it’ important to dicu a health heart rate with our phician. All of u are different, and our doctor can help ou et a target heart rate to reach or let ou know if aeroic exercie in’t afe for ou right now. HOW TO TART A HALTHY WALKING PROC AND CALUP When ou’re tarting on our walking journe, it’ important to tart low and go low. Jut like an other tpe of exercie, if ou decide to go from 0 to 100 in a hort period, ou’re going to end up feeling terrile. tart with a ver achievale goal and uild up lowl. It can help to et an ultimate goal to reach, whether it’ taking our children or grandchildren to the park, walking a certain numer of lock, or jut feeling etter in general! That ultimate goal will help ou to ta motivated and focued, even when ou’re tired and ore. You have to e willing to put in the work to reach that goal ecaue it will take time and ou’ll run into ome reitance from our own od. ometime ou’ll feel a little puh ack or a it of dicomfort a our od grow and a our mucle repond to tre. A ou exercie, our mucle will feel treed efore the get igger and tronger. If ou’re not treing thoe mucle, the’re going to atroph and ou’re going to e deconditioned. The next time ou tr, it ma hurt when ou get up and walk. That’ wh it’ important to et a routine and a hait of walking. A great wa to uild that hait i to 몭nd a upport group or walking partner. Tr reaching out to a famil memer or a friend to get together and go for a walk a couple of da a week. It will help ou ta motivated to keep at it ecaue ou’ll
have omeone to talk to and to e encouraged . I know that when I work out if Ihave omeone to talk to and to e encouraged . I know that when I work out if I have a workout udd that I know i going to e there when m alarm goe off in the morning efore work, it’ a lot harder for me to ta in ed. Having a walking udd i great for accountailit. Where it might e ea to low off the exercie if it’ jut ou, it’ a lot harder if ou’re letting omeone ele down. TH MULTIDICIPLINARY APPROACH TO PAIN MANAGMNT INCLUD WALKING! I’m an anetheiologit, ut I did a fellowhip in pain management and I’m a pain management phician. I 몭rt decided to do pain management ecaue I had a ack injur when I wa oung. I had a herniated dic and an epidural teroid injection, which i omething that I do for other toda. It wa deilitating, and I couldn’t do a lot of the thing I wanted to. Chronic pain tart to pla with our emotion and ou can end up feeling tuck and helple. When I wa going through m treatment for the injur, I had a pain doctor who propoed thi treatment plan for me. He told me that if I followed thi treatment plan, I would maximize m ailit to do the thing I wanted to do. I’m now an oteopathic phician, which mean that I’ve had more extenive training than mot phician on the muculokeletal tem. There are o man laer to that tem and o man minute wa for thing to go wrong or caue ome kind of pain. The od i an entire tem, made up of other delicate tem and each of thee individual part need to e functioning well for ou to move the wa ou want to move. When there’ a prolem, ou feel it. Whether or not ou can ee that prolem on an MRI i largel irrelevant. However, there are ver few of thoe prolem that ou can’t ee on the MRI that are not made etter with exercie. Rememer, it’ proal not going to e ea or painfree at 몭rt, ut the ene몭t to our mental and phical health will e more than worth it! It kicktart the proce of taking our life ack from chronic pain. When ou make the choice to get out and tart walking, ou’re tarting to tell our od, I know that it hurt, ut I’m going to do it anwa.
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