The word myofascial means muscle tissue (myo) and the connective tissue in and around it (fascia).
A diagnosis of Myofascial Pain Syndrome or Chronic Myofascial Pain means that the primary source of your symptoms are from these myofascial trigger points. Unfortunately, common though the condition may be, the diagnoses and treatment of Myofascial Pain has yet to be included in most medical training. Research on Trigger PointsPatients evaluated in one pain management center were found to have a myofascial component to their pain in 95% of cases (Gerwin RD.
The damage to muscle and connective tissue which results in trigger points can occur several ways. Sustained loading as with heavy lifting, carrying babies, briefcases, boxes, wearing body armor or lifting bedridden patients. Surprisingly, trigger points can even develop due to inactivity such as prolonged bed rest or sitting. A skilled practitioner who has been trained to recognize the symptoms of myofascial pain and palpate muscles for myofascial trigger points can assess whether myofascial trigger points are present.
Since a trigger point is the contraction mechanism of the muscle locked into a shortened position, the treatment of the trigger point involves unlocking that contraction mechanism (sarcomere).
Other techniques often used include Spray and Stretch which is a technique that uses a vapo-coolant spray (very cold because it evaporates the second it touches your skin) to distract the muscle into allowing a more complete stretch thereby helping to release the trigger point. Many types of discomfort can be ignored or worked around, but if you are experiencing pain in the bottom of your feet, it will have a large impact on the quality of your life. The single most important step you can take to reduce the incidence of all the conditions listed above is to acquire and regularly wear proper foot gear.
Also like most knitters, you may have woken up with knitting pain in your hands, fingers, and joints.
Any flagrant overuse of your joints can lead to stiffness and leave you susceptible to more chronic knitting injuries.
Fasciae are made of collagen and are connective in nature, like tendons and ligaments, except that fasciae connect muscles to other muscles.
If the fasciae are tight around your muscles, all the stretching or massage in the world can only provide limited relief, because the muscles don’t have room to move. After you stretch your forearm fasciae, you can stretch the muscles of the wrist, hands, and fingers and experience a lot of relief from knitting pain next time you go to knit. Note: If your right hand is too sore or weak to get a good grip, you can stabilize your left forearm between your legs (still hold onto the fascia with your right hand) and pull your left arm towards you. If you don’t have much time, just do the myofascial stretches on your forearms  from step 1. Do these stretches in the bathroom, in front of the microwave, or waiting in line at the grocery store. I wish my doctors had given me these stretches when I was diagnosed with De Quervain’s tenosynovitis.
It sounds like you are doing just the right thing – waiting until your elbow has healed. This works great.wishi saw it a week ago after a month of knitting my hands were super sore…thanks so much!!!! I was also diagnosed with De Quervain’s Tendinitis due to crocheting for extended periods of time without taking a break. If you can I think if you had videos on each kind of stretch it would be easier to understand.
Joyce, I think that the muscle group you are talking ant is the pecs, and front delt from how you are describing it.
My sister is a Physical Therapist and I questioned her about the discomfort from knitting a while ago. I got from carpel tunnel surgery was that all of my arm, and shoulder and neck aches went away and have never come back.
I sent this to my daughter, a college flute player who experiences some overuse pain (practicing 3+ hours a day will do that, I guess!) She tried them just today, and loves them. Hunchback posture and more generally stiffness in the middle and upper back are a very common problem among busy professionals and other people with sedentary jobs.
A few years ago I uploaded a video to YouTube about 5 Exercises to Help Improve Hunchback Posture that has since attracted over 500k views. When I watch this video now, I would replace the upper back foam rolling suggestion with a new tool that I’ve come across – the RAD Roller.  The RAD Roller is incredibly effective at helping relieve tension in overstretched muscles in your upper and middle back.
Here’s some more information about what hunchback posture is, how a RAD Roller can be a very useful tool, and some tips on how to use it.
When you think of a muscle that is tight, you may imagine a muscle that is shortened.  For example, if your shoulders round forward, your chest muscles become short and tight. Here’s a quick visual of the muscles that are closest to your spinal column, collectively referred to as your erector spinae muscles. Ideally, your muscles should have a normal resting length, so they are neither too short, nor overstretched.
The RAD Roller is like two rubber balls stuck together that comes in three different intensities (1) soft – green color, (2) medium – blue color, and (3) hard – black color. Because there is a space between where the balls are connected, this allows you to roll over it in the middle of your back.  The balls can straddle your spine so that your spine is untouched, but the muscles around it are massaged.
While there are other tools like the RAD Roller available and even a budget option where you tape two lacrosse balls together, I prefer the blue RAD Roller because it’s just the right firmness to feel like a massage. The following examples will help you progress from the first time you use the RAD Roller to more advanced variations. Place the roller in the middle of your back, knees up, hands down at your sides, head comfortably on the ground. 4) This may be very intense the first time you try because your back muscles may have a lot of tension.
While the RAD Roller can help relieve tension in your muscles, lasting changes will not be possible without changing your daily habits.
In other words, the RAD Roller is treating the symptom, but you must address the cause of your hunchback posture, which can be anything from work station ergonomics, using a pillow that’s too soft and small, hunching over your smart phone, hunching over when you drive in your car, or working on your laptop on the couch to list some possible causes. I recommend using the RAD Roller at least once per day initially.  Any less than that and you may not notice improvements. If you feel chronic pain in your back even when you are not using the RAD Roller, or you have severe hunchback posture (medically referred to as kyphosis), be sure to check in with your doctor.
If you have hunchback posture, or even forward head posture, I hope you give the RAD Roller a try.  I think it can make a substantial difference in as little as a week, and you should notice improvements almost immediately after using it.

If you enjoyed this article, consider sharing it with friends and family who may also benefit from relieving tension in their back. While I think the video is a good idea, Id like to point out that its not just people who suffer with bad posture that are like this. I have a moderate to major kypho-scoliosis in my upper back, and I’m always looking for ways to give it some relieve. However for some it’s developed into a bad habit causing problems that can be permanent. Our muscular and skeletal bodily function is impacted by our genes, attitudes and lifestyle.
We need to move towards a more positive mindset, flexible mind and body and being disciplined in terms of exercise and diet to address our muscle and joint problems. I’ve researched on what Yogic principles can be applied to aid us in our journey to manage our minds and bodies better.
Yoga Group ClassesWe are a boutique yoga studio having small classes and you the fees you pay will be very valuable for money as we have less than 10 students per class. Designed to relieve pain associated with elbow injuries, weakness, tennis elbow and golf elbow.
Trigger points are painful when pressed on, cause a shortening of the muscle fibers, and have a special property called referred pain. They are a large percentage of our total weight and have a corresponding impact on our health. Often, trigger points are present secondary to other sources of pain, such as arthritis or bulging discs.
In fact, with a specialized area of medicine for almost every area of the body (heart, eyes, lungs, intestines, kidneys, etc), oddly, there is no muscle specialty in medicine.
The active, painful phase of the trigger point is the one which produces the unrelenting, debilitating pain symptoms and which motivates people to seek relief. There are no commonly available lab tests or imaging studies that can confirm the diagnosis at this time. Treating the whole myofascial pain syndrome so that pain fully goes away is a more complicated process. Simple limbering movements done by the patient at home are important in the retraining of the muscle. Our feet are integral to practically every life activity; imagine cooking a meal or getting ready for work in the morning without having to put any weight on your feet. Every time you take a step, you place a gradually increasing amount of pressure on this area, also called the metatarsal region. By wearing correctly-fitting and activity-appropriate footwear to begin with, there will be minimal pressure placed on the ball of the foot, which means that this condition is less likely to develop. These include tissue inflammation in the arch of the foot, heel spurs, pinched nerves, and bone fractures caused by years of participation in high-impact sports. For ladies, this means saving high heels for special occasions only and making sure that your daily footwear does not strain any part of the foot. Squeeze just tight enough to prevent your skin from slipping, and push down towards your wrist.
Make sure to keep your elbow straight (this is like keeping your knees straight for a hamstring stretch). I just went through this series of stretches, and I feel more pain relief than I ever did after the last cortisone injection – and I didn’t have to pay $300! I was so surprised when I could actually feel less soreness in my fingers immediately after doing them.
I did them briefly after seeing the pictures and immediately felt relief from the stiffness in my fingers!
I imagine they would be great for anyone who does alot of computer work, or even a student that has to do alot of writing. I love the explanation that went with the exercises – it really made me understand my body better!
Roll up an inch, or two, and breath deeply through your belly for 5 to 10 seconds, then slowly roll up your back while pausing every inch, or two until you reach the top of your shoulder blades.
The first time he tried it, my brother joked it should be called the torcher roller and not the Rad roller. There are people out that that have similar posture problems but they suffer from a disease called Ankylosing Spondylosis. I’ve recently increased the weights I use for reverse fly exercises, and have become quite stiff between the shoulder blades as a result.
To some extent, as part of aging, we will need to accept that our body will undergo degeneration. This has been my personal go to reference due to challenges I have had with my back and neck. The trigger points may actually be causing the painful symptoms attributed to with these conditions. Myofascial pain from trigger points is often over-looked as a possible source of pain by those seeking relief. The active trigger point hurts when pressed with a finger and causes pain around it and in other areas. An old injury that periodically re-surfaces (that "trick knee" or low back "going out") may very likely be due to latent trigger points "waking up" and becoming active when aggravated by muscle overload, a cold draft, fatigue, infection, illness, or stress.
Prolonged referral of pain and weakness from a one trigger point to another area of the body will generally cause other trigger points to develop in that area. Myofascial trigger points can be seen on special MRI scans and special ultrasound but these are currently only used in research.
Trigger Point Pressure Release (David Simons, MD and Janet Travell, MD) involves applying pressure with a finger or other instrument to the trigger point and increasing the pressure as the trigger point "releases" and softens. Foot pain simply cannot be ignored and this is why you should take steps to understand the kind of pain you are experiencing so that you can get the proper treatment. In general, pain in this area is referred to as metatarsalgia, which is a condition that can affect both the bones in the region and the base joints of the toes. This is little solace for those facing the condition, but the good news is that treatment options also exist.
Most people will experience heel pain to some degree from time to time, and it does not always indicate a serious underlying condition. Immediate treatment for most conditions will include allowing the heel to rest, which means that walking or putting weight on it will be disallowed for a time.

Sports enthusiasts must wear well-fitting shoes that are designed for the sport in question, in this way preventing the bottom of foot pain. I am now wearing a special brace on my arm that stabilizes the thumb and hand while I sleep.
Perhaps when I get back in town Liat and I can shoot a short video about how to work on your friends at Knit Night so everyone feels better! Then, put your palm against the wall straight out from yr shoulder, at 90 degrees to your body. If your neck is stressed out and tensed do the following: turn your head to the left as far as it goes comfortably. I’m so grateful to my sister for teaching them to me so that I could share them with you.
Recognizing our role and mindset impact is the first step to managing ourselves and the negative impacts on our bodies. When our muscles harbor trigger points, we experience pain, stiffness and tension, physical limitation and loss of normal function.
It causes the muscle in which it's located to be weak and due to the taut bands, to have limited flexibility. Unless you press on the trigger point and feel the tenderness, you probably don't know they are there. These, in turn, if left untreated, can activate and also refer pain, creating multiple pain patterns. There are a number of variations on this technique and a skilled practitioner will choose which is right for each patient and muscle treated. Causes of metatarsalgia are often related to the area being subjected to too much pressure over time. The first thing to do to eliminate this type of bottom of foot pain is to switch to properly fitted shoes and give up high heels. However, pain that continues even when you are sitting or lying down, or pain so intense that it interferes with sleep should be investigated without delay. After that, treatment for the heel area will vary depending on the exact cause of the pain. Let the pec and the front of the shoulder feel a good stretch, which can feel burn-y, (that’s a fascia feel) but should not feel crunchy. I’ve passed the info on to two people already and I’ve only just read about it!
However I go to the gym and am doing exercises that are helpimg me with my posture, Im going to be doing the exercises in the video at home.
Some recognize the presence of trigger points and refer to Myofascial Trigger Point Therapists. The active trigger point referral symptom may feel like a dull ache, deep, pressing pain, burning, or a sensation of numbness and fatigue. The more areas that have pain and the longer you have had the pain, the more trigger points you are likely to have. In some cases, this can be traced back to shoes that do not fit well, including those that do not allow sufficient room for the toes, causing the foot to be constricted in a cramped area. If more relief is needed, orthotic inserts are available that will adjust the interior fit of your shoe to reduce pressure placed on the metatarsal region. Now, rotate your body away from your palm as far as you can with a straight arm and no big discomfort.
Myofascial trigger points and their relationship to headache clinical parameters in chronic tension-type headache.
Other causes include wearing high heels, which by their design cause extra pressure to fall on the ball of the foot, and participating in high-impact sports while wearing inadequate footwear. Exercises and stretches may be prescribed to loosen up the tissue in the arch of the foot, thereby reducing inflammation causing pain in the heel.
I do have arthritis it is no specific kind my doc says it’s not lupus whatever that means!
I had (1) cortisone shot 4 months ago and vowed to find relief through other means…cortisone shots are so caustic and can leave even more scar tissue.
The affected dense, shortened muscles, laden with taut bands may even compress and entrap nerves, leading to another secondary set of symptoms.
When it comes to heel spurs, which are little hooks of bone that grow on the heel bone, stretching may also prove effective because it can help pull tissue away from the spur; it is the spur digging into surrounding ligaments that is causing the pain. Myofascial trigger points in subjects presenting with mechanical neck pain: A blinded, controlled study. If unaddressed or ineffectively treated, eventually, other muscles around the dysfunctional one may be required to "take up the slack", becoming stressed and developing secondary trigger points. Stretching may not prove effective by itself, in which case special shoe inserts and anti-inflammatory drugs can also be used to good effect. I wish I had known about these hand exercises and the fact that you should NEVER crochet for extended periods of time without frequents rest periods!
It is not unusual for chronic pain patients to have multiple, overlapping referred pain patterns, making diagnosis and treatment more complex.
Similar drugs can be used to treat pinched nerves causing pain in the bottom of the foot, but sometimes injections of cortisone are also called for. Myofascial trigger point development from visual and postural stressors during computer work. It is easy to see why this widespread pain is often mistaken for Fibromyalgia - a related but separate diagnosis.
Better fitting shoes and orthotic inserts can also prove helpful in reducing pain from a pinched nerve.
However in extreme cases, the pinched nerve may be diagnosed as tarsal tunnel syndrome (similar to the more familiar carpal tunnel syndrome in the wrist).
Treatment in this case will often include a surgical procedure to release pressure on the nerve.

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