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The 3 Most Common Sources      of Chronic Pain    (And How to Fix Them)                 Modernhealthmonk.com
Almost all of us have chronic pain in our lives at somepoint, but many of us have aches and pains or chronicinjuries that ...
My own history of pain:     • Back Pain     • Repetitive Tennis Elbow     • Neck pain so bad I was an       insomniac for ...
Muscle imbalances are extremely common in modern peoplebecause   • A. We’re sedentary (muscles get little use)   • B. We’r...
The three most common imbalances  Pronation Distortion Syndrome  Lower Crossed Syndrome  Upper Crossed Syndrome
Pronation Distortion Syndrome   What’s going on:     • Knees are internally rotated     • Feet are pronated     • Imbalanc...
Lower Crossed Syndrome   What’s going on:     • Pelvis is tilted forward     • Exaggerated lower back arch   Injuries you ...
Upper Crossed Syndrome   What’s going on:     • Head is poking out forward     • Rounded (hunched) shoulders     • Typical...
The worst culprits?   #1 Inactivity   #2 Sitting   Why?   Sitting = tightening and shortening of some muscles, poor       ...
So how do we fix them?    Short term: Fix muscular tension & trigger points by                deep tissue massage like Myo...
Your Guide to Self Treatment
Pronation Distortion Syndrome   If you’ve got:               •    Plantar fasciitis               •    Shin splints       ...
Pronation Distortion Syndrome               Part 1: What’s Actually Causing You PainWhat’s going on:Knees are caving inwar...
Pronation Distortion Syndrome                        Part 2: ExampleI was getting repeated knee pain only in my left knee ...
Pronation Distortion Syndrome                     Part 3: How to Fix ItSome muscles are over-tight, while some are atrophi...
Pronation Distortion Syndrome       Part 4: How to Fix It – Exercises For The Tight Muscle GroupsStretches for the overly-...
Pronation Distortion Syndrome     Part 5: How to Fix It – Exercises For The Weakened Muscle GroupsStrengthen muscles that ...
Pronation Distortion Syndrome               Part 6: How to Fix It – Re-TrainingBe aware of your alignment when you exercis...
Lower Crossed SyndromeIf you’ve got:            • Lower back pain (especially               when exercising)            • ...
Lower Crossed Syndrome               Part 1: What’s Actually Causing You PainSo what’s going on here?Due to tightening of ...
Lower Crossed Syndrome                         Part 2: ExampleFor years, every time I would run or do squat workouts (incl...
Lower Crossed Syndrome                       Part 3: How to Fix ItSome muscles are over-tight, while some are atrophied an...
Lower Crossed SyndromePart 4: Mobility Exercises for Tight Muscle Groups
Lower Crossed SyndromePart 5: Exercises to Strengthen Weakened Muscles
Lower Crossed Syndrome              Part 6: How to Fix It – Re-TrainingBe aware of your alignment when you exercise:When d...
Upper Crossed SyndromeIf you’ve got:            •    Headaches / Stiff neck            •    Rotator cuff issues           ...
Upper Crossed Syndrome              Part 1: What’s Actually Causing You PainSo what’s going on here?The shoulders are hunc...
Upper Crossed Syndrome                         Part 2: ExampleI sit at a computer for 10 hours a day for work.For years I’...
Upper Crossed Syndrome                        Part 3: How to Fix ItSome muscles are over-tight, while some are atrophied a...
Upper Crossed SyndromePart 4: Mobility Exercises for Tight Muscle Groups
Upper Crossed SyndromePart 5: Alignment Exercises for Neck/Thoracic Back
Upper Crossed Syndrome               Part 6: How to Fix It – Re-TrainingBe aware of your neck and shoulder posture when si...
Fixing Chronic Pain
The Perils of Sedentary LifeSedentary life often causes two things:A. Weakening and atrophying of musclesB. Tightening of ...
How Do I Fix and Prevent This?
Physical activity for 21st century humans:      Some kind of strength work (like weight training)      Some kind of flexib...
Snag the free insider’s kit        http://modernhealthmonk.com/insiders-kit/
For more info, the full post, exercises, etc.
Flickr images:Kinesio tape:http://www.flickr.com/photos/kttape/7294890082/sizes/m/in/photostream/Cubicle :http://www.flick...
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The 3 most common sources of chronic pain

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  1. 1. The 3 Most Common Sources of Chronic Pain (And How to Fix Them) Modernhealthmonk.com
  2. 2. Almost all of us have chronic pain in our lives at somepoint, but many of us have aches and pains or chronicinjuries that never go away.… This is for you !For those of you that keep getting repetitive injuries insports, this will help immensely. (Tennis elbow, kneepain, shoulder issues when benching, lower back painwhen running, etc.)
  3. 3. My own history of pain: • Back Pain • Repetitive Tennis Elbow • Neck pain so bad I was an insomniac for two years • Constant knee pain during sports (5+ years) • Shoulder rotator cuff pain • … I had a LOT of issuesWhich led me to study all of this stuff in detail
  4. 4. Muscle imbalances are extremely common in modern peoplebecause • A. We’re sedentary (muscles get little use) • B. We’re inactive (certain areas tend to tighten up over time)The result?Certain muscles get tight.Others get weak.= improper loading on yourjoints and back= chronic pain
  5. 5. The three most common imbalances Pronation Distortion Syndrome Lower Crossed Syndrome Upper Crossed Syndrome
  6. 6. Pronation Distortion Syndrome What’s going on: • Knees are internally rotated • Feet are pronated • Imbalanced loading Injuries you usually get: • Plantar fasciitis • Shin splints • Patellar tendonitis • Lower back pain
  7. 7. Lower Crossed Syndrome What’s going on: • Pelvis is tilted forward • Exaggerated lower back arch Injuries you usually get: • Repeated hamstring pulls • Anterior knee pain • Lower back pain
  8. 8. Upper Crossed Syndrome What’s going on: • Head is poking out forward • Rounded (hunched) shoulders • Typical computer “caveman” posture Injuries you usually get: • Headaches / Stiff neck • Biceps tendonitis • Rotator cuff issues (shoulder pain) • Carpal Tunnel Syndrome • Tennis Elbow • Burning between shoulder blades • Shoulder issues
  9. 9. The worst culprits? #1 Inactivity #2 Sitting Why? Sitting = tightening and shortening of some muscles, poor postural habits Inactivity = muscles weaken = Perfect environment for muscular imbalances
  10. 10. So how do we fix them? Short term: Fix muscular tension & trigger points by deep tissue massage like Myofascial release and trigger point therapy Long term: A. Strengthen the weakened muscles B. Stretch the shortened muscles C. Re-establish natural body alignment and biomechanics (how it all lines up)… You can’t simply massage this stuff away for good. The long-term strategy is absolutely crucial
  11. 11. Your Guide to Self Treatment
  12. 12. Pronation Distortion Syndrome If you’ve got: • Plantar fasciitis • Shin splints • Patellar tendonitis • Lower back pain • Repeated ankle sprains • Knee pain
  13. 13. Pronation Distortion Syndrome Part 1: What’s Actually Causing You PainWhat’s going on:Knees are caving inwardsAnkles are collapsing inwardsWeight is not loading on the kneesand ankles properly= Knee pain, ankle pain, foot dysfunctions, shin splints (if you’re arunner)
  14. 14. Pronation Distortion Syndrome Part 2: ExampleI was getting repeated knee pain only in my left knee from runningand doing leg workouts.Checked all my joints – origin?Ankle!I had major Pronation Distortion going on, my left ankle was cavingin, and my knee was taking the weight instead of equally loading itinto my foot.Once I consciously made sure to equally load the weight on myfoot, I stopped experiencing knee pain.
  15. 15. Pronation Distortion Syndrome Part 3: How to Fix ItSome muscles are over-tight, while some are atrophied andweakened. So the solution is two-fold:A. Stretch the shortened (over-tight) muscles: Gastrocnemius/soleus Adductors IT Band Hip flexors)B. Strengthen weakened muscles: Gluteus Maximus Gluteus Medius
  16. 16. Pronation Distortion Syndrome Part 4: How to Fix It – Exercises For The Tight Muscle GroupsStretches for the overly-tight muscle groups:
  17. 17. Pronation Distortion Syndrome Part 5: How to Fix It – Exercises For The Weakened Muscle GroupsStrengthen muscles that have grown weak (your butt): (See the blog for the full workouts)
  18. 18. Pronation Distortion Syndrome Part 6: How to Fix It – Re-TrainingBe aware of your alignment when you exercise:When running, make sure your entire foot loads the weightevenly.When doing exercises involving squatting, pay attention.Your knees should not be caving in, keep them pushed out.Your feet should not be caving in, mentally think of keeping theballs of your feet and heel on the ground equally – at all times.
  19. 19. Lower Crossed SyndromeIf you’ve got: • Lower back pain (especially when exercising) • Repeated hamstring pulls • Anterior knee pain
  20. 20. Lower Crossed Syndrome Part 1: What’s Actually Causing You PainSo what’s going on here?Due to tightening of the hip flexorcomplex, the lower back is pulled intoan overly-arched, tightened position.= Back pain!
  21. 21. Lower Crossed Syndrome Part 2: ExampleFor years, every time I would run or do squat workouts (includinglunges), I had lower back pain after.The constant lower back pain eventually turned into some deep painthat required myofascial release and trigger point therapy to fixshort term.However, the pain kept happening.I later realized that my tight hip flexors were causing my back toover arch in deep squat type movements – and once I regularlystretched out the hip muscles, I stopped getting the pain.
  22. 22. Lower Crossed Syndrome Part 3: How to Fix ItSome muscles are over-tight, while some are atrophied andweakened. So the solution is two-fold:A. Stretch the shortened (over-tight) muscles: Gastrocnemius/soleus Adductors IT Band Hip flexors)B. Strengthen weakened muscles: Gluteus Maximus Gluteus Medius Abdominal muscles & transverse abdominis
  23. 23. Lower Crossed SyndromePart 4: Mobility Exercises for Tight Muscle Groups
  24. 24. Lower Crossed SyndromePart 5: Exercises to Strengthen Weakened Muscles
  25. 25. Lower Crossed Syndrome Part 6: How to Fix It – Re-TrainingBe aware of your alignment when you exercise:When doing exercises, make sure to clench your core and keepthe abdominals tight.People with lower crossed syndrome tend to have weakerabdominals since they’re stretched out.During any squatting movements, clench the stomach tight.Many people complain of lower back pain from deep squats, or even“overhead” exercises.Focus on clenching the core tight and not over-arching the back.
  26. 26. Upper Crossed SyndromeIf you’ve got: • Headaches / Stiff neck • Rotator cuff issues • Carpal Tunnel Syndrome • Tennis Elbow • Burning between shoulder blades • Shoulder issues
  27. 27. Upper Crossed Syndrome Part 1: What’s Actually Causing You PainSo what’s going on here?The shoulders are hunched forwardand the neck is protruding forward.This causes all kinds of issues, fromyour neck and shoulder, all the waydown to your wrist.= Neck pain, shoulder issues andinjuries, burning between shoulderblades, potential overuse injuries inthe elbows
  28. 28. Upper Crossed Syndrome Part 2: ExampleI sit at a computer for 10 hours a day for work.For years I’ve had repeated elbow tendinitis, shoulderinjuries, burning between my shoulder blades, and terrible neckpain.I’ve also had carpal tunnel syndrome in my left wrist – the sameside of the body that I’ve had elbow and shoulder issues.When I closely evaluated what was going on, I realized I had seriousupper crossed syndrome – and that my left shoulder was morehunched over than my right.After I focused on a daily shoulder flexibility regime, my painimproved dramatically.
  29. 29. Upper Crossed Syndrome Part 3: How to Fix ItSome muscles are over-tight, while some are atrophied andweakened. So the solution is two-fold:A. Stretch the shortened (over-tight) muscles: Muscles in the upper back and neck Trapezius Sternocleidomastoid Chest muscles, like pectoralisB. Re-align the weakened muscles (I personally haven’tfound strengthen exercises useful at all here, so I have afew other exercises instead) Re-align the neck Re-align the shoulders, so that the shoulder blades are back
  30. 30. Upper Crossed SyndromePart 4: Mobility Exercises for Tight Muscle Groups
  31. 31. Upper Crossed SyndromePart 5: Alignment Exercises for Neck/Thoracic Back
  32. 32. Upper Crossed Syndrome Part 6: How to Fix It – Re-TrainingBe aware of your neck and shoulder posture when sitting.The shoulders should always be rolled back – get in the habit ofpulling your shoulder blades together throughout the day.Spending too much time hunched over a computer will usuallycause the shoulders to hunch forward.The neck should not be jutting forward at all.If you’re unsure what the “natural” posture of the neck is, do the“static back” exercise, and it will reset the neck – which can serve asa reminder for the rest of the day.
  33. 33. Fixing Chronic Pain
  34. 34. The Perils of Sedentary LifeSedentary life often causes two things:A. Weakening and atrophying of musclesB. Tightening of certain muscle groups from lack of movement (e.g. muscles around hips) ….Result?Chronic tensionImproper biomechanics when exercisingGets body parts “stuck” in the wrong spot == > PAIN
  35. 35. How Do I Fix and Prevent This?
  36. 36. Physical activity for 21st century humans: Some kind of strength work (like weight training) Some kind of flexibility work Some kind of mobility work (particularly around joints causing you problems) As little sitting as is humanly possible Postural awareness
  37. 37. Snag the free insider’s kit http://modernhealthmonk.com/insiders-kit/
  38. 38. For more info, the full post, exercises, etc.
  39. 39. Flickr images:Kinesio tape:http://www.flickr.com/photos/kttape/7294890082/sizes/m/in/photostream/Cubicle :http://www.flickr.com/photos/94316961@N04/8582229199/sizes/m/in/photostream/For full citations visit the article: modernhealthmonk.com/three-common-posture-imbalances/
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