When to Use Heat Versus Ice for Pain

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Article featured on Practical Pain Management

Depending on the type of pain you have, one may be better than the other.

Every pain is different. Each type can be a symptom of an underlying issue, an unpleasant sidekick to a condition, or an overall nuisance on everyday life. Treating pain can vary as well. While going straight to the doctor or trying an over-the-counter medication are options, another can be applying hot or cold compresses to the area where the pain is happening.

Hot vs Cold for Pain: What’s the Difference?
While both temperatures can soothe pain, they do so in different ways. Heat increases blood flow, nutrients, and oxygen to the affected area and, therefore, works to relax tight muscles. Cold lessens pain by reducing inflammation, muscle spasms, and circulation. While reducing circulation sounds bad, it’s actually a good thing because less circulation means your blood vessels shrink, which then lessens swelling and bleeding.

Let’s explore the different kinds of pain and how each responds when heat or cold is introduced:

Joint Pain/Inflammatory Pain

Typically caused by conditions such as arthritis and some autoimmune diseases like rheumatoid arthritis, joint pain/inflammatory pain can feel like stiffness in the joints or an “on fire” feeling throughout the body or similar to how you feel when you have the flu (fatigue, exhaustion, chills, etc.). Triggers for this type of pain can include intense physical activity, stress, and even weather. When to use heat or cold to treat joint pain depends on the cause of the pain and what works best for you. For example, gout responds well to heat because it eases stiffness and relaxes the muscles in the surrounding area. Osteoarthritis, on the other hand, does well with cold because it numbs pain. Once you know the underlying cause of your joint pain, such as an arthritis condition, you can talk to your doctor about adding heat or ice to your treatment plan and/or to manage flare-ups.

Muscle Pain

Muscle pain can affect one or more sections of the body at a time and can be caused by injury or overuse. For instance, with back pain, you could be hurting because you overworked your back muscles at the gym or because you strained (or “pulled”) a muscle by tearing the fibers of skeletal muscle. For the most part, if muscle pain is temporary (or acute) it can be treated with cold compresses for no more than 15 minutes a few times a day and rest to allow tissues to heal. At the same time, if the pain is chronic (lasts longer than 6 months) heat is the best bet; it can even be alternated with cold if desired.

Nerve Pain

Nerve pain can be caused by many different types of conditions and varies in how it feels. For example, a patient with sciatica (a condition where pain is caused by spinal nerve compression in the lower back) can be described as a “radiating” pain; other times, nerve pain can feel like numbness or tingling. Pain caused by conditions such as sciatica respond well to ice or cold treatments because that temperature tends to calm inflammation and numb any soreness in the tissue. It’s best to use cold when the pain is still sharp and move on to heat once that sharpness has subsided. The heat will increase blood flow and help tissues heal faster.

Home remedies like heating pads, microwavable gel packs, a ziplock filled with ice, or a store-bought freezer pack and other compresses can be helpful in alleviating frequent chronic pain. Apply for no more than 15 minutes at a time, two to four times a day. At the same time, it’s important to know your body’s limits. Regardless of the type of pain you are experiencing, if you get to a point where the pain is intolerable or if it turns into numbness or weakness, see your doctor right away.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Therapeutic Massage for Pain Relief

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Article featured on Brigham Health Hub

A therapeutic massage involves the application of the hands or elbows with the intention of solving a physical problem, such as back pain. Alternatively, non-therapeutic or relaxation massage is more passive and is typically used to promote comfort.

“Therapeutic massage can be used to treat a range of conditions, the most common of which is low back pain, followed by neck and shoulder pain. I also use therapeutic massage to treat headaches, jaw pain and Temporomandibular Joint Dysfunction (TMJ),” says Arthur Madore, LMT, a licensed massage therapist at the Osher Center for Integrative Medicine at Brigham and Women’s Hospital.

What are the benefits of therapeutic massage?

Most massage techniques are designed to promote pain relief, stress reduction, and improved movement in daily living.

Therapeutic massage has been shown to improve joint flexibility, relieve lower-back pain, and stimulate the release of endorphins. It can also be used to treat and prevent the following conditions:

  • Arthritis
  • Sports injuries, work-related injuries, and repetitive strain injuries (carpal tunnel, plantar fasciitis, tendonitis, bursitis)
  • Anxiety, depression, tension, and stress
  • Walking or running-related pain
  • Poor posture and suboptimal use of the body in movement

“Therapeutic massage manipulates the body’s soft tissue, so it also stimulates the flow of fluid in the lymphatic system, which can improve natural immunity. In addition, when received soon after surgery, therapeutic massage can help reduce post-surgery swelling or adhesions,” says Madore.

What are the various massage techniques?

The first massage technique that most therapists learn is Swedish massage which involves the application of oil and is used to promote relaxation.

Other massage styles and techniques include:

  • Reiki: Involves light touch, and is designed to work with the body’s energy.
  • Craniosacral therapy: Involves only five grams of pressure, and influences the central nervous system.
  • Deep tissue massage: Uses intense pressure and targets the deepest layers of muscle tissue, tendons and fascia.
  • Rolfing and myofascial release: Involves more aggressive techniques that aim to manipulate the soft tissues.

Madore specializes in Neuromuscular Therapy (NMT), a technique that releases trigger points within tight muscles. NMT is used to create balance among muscle groups to correct postural strain patterns.

“The treatment is based on pain patterns, but also on an assessment of how a patient’s muscle tension is producing twists or other alignment problems,” says Madore.

How often should you visit a massage therapist?

For individuals without a particular problem, visiting a licensed massage therapist once a month is appropriate. For those with a condition such as back pain, it may be appropriate to work with a massage therapist three-to-six times within a short period of time.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

7 Best Hip Flexor Stretches

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Article featured Verywellfit

The hip flexors are a group of muscles that help you move your lower body. You have hip flexors on either side of your body. They include the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles, which allow you to bend at the hips, lift your knees, and swivel your hips from side to side.

Hip flexor stretches may be helpful to people who experience tight hips. Whether you have a sedentary or active lifestyle, the hips can feel tight for various reasons. Opening up and relaxing the muscles in the hips and upper thighs help encourage proper movement and use of this area, which can prevent injury.

These hip flexor stretches may be especially beneficial to do before a strength training workout. While many people are aware of the need to stretch before exercise, it is a step that is often skipped. To get the most out of your workout, especially one that heavily involves the lower body and requires ample flexibility, always remember to stretch the hip flexors and related muscle groups.

Standing Lunge Stretch

Lunges are not just great exercises for the legs and glutes, they can also serve as a hip flexor stretch. You should feel the standing lunge stretch in your hip flexors, groin, and inner thighs.

  1. Stand up straight with your arms at your side.
  2. Place your hands on your hips or on your forward knee.
  3. Take a step forward with your right foot so you are standing in a split stance.
  4. Lower your right knee so it is at a 90-degree angle. Your left leg is extended straight back behind you.
  5. Hold the stretch for 20-30 seconds.
  6. Release and repeat on the other side.

Kneeling Hip Flexor Stretch

For a deeper stretch, try the kneeling hip flexor stretch. You’ll need an exercise mat or soft surface to do this stretch. Here’s how:

  1. On a yoga mat or exercise mat, kneel on both knees. Your bottom should be on the heels of your feet with the balls of your feet pressed firmly against the mat.
  2. Lean forward and press your palms to the mat. Hands should be shoulder-width apart and elbows should be bent slightly to prevent them from locking.
  3. Bring your left knee forward through the gap between your arms and place your left foot flat on the mat in front of you, creating a 90-degree angle.
  4. Straighten your upper body and place both of your hands on your left knee in front of you for support and balance.
  5. Extend your right leg behind you. Your right knee should be pressed into the mat and the top of your right foot is rested on the mat.
  6. Lean forward slightly to deepen the stretch. Hold for 20-30 seconds.
  7. Exit the stretch and repeat on the other side.

Seated Butterfly Stretch

The seated butterfly stretch is a basic stretch that opens up the hips, thighs, and groin. This stretch is great for runners or people who want to improve the flexibility in their lower body. Here’s how to do the butterfly stretch:

  1. Begin in a seated position with your legs in front of you.
  2. Grab your ankles and bring your feet closer to your groin. If needed, do this one leg at a time.
  3. Bring both feet together so the bottoms of your feet are touching.
  4. Continue to hold your ankles with your hands while using your elbows to press down on your knees.
  5. Apply gentle pressure to the knees so they get closer to the floor.
  6. Hold the stretch for 20-30 seconds before releasing and repeating if needed.

Basic Bridge

Basic bridges are often used as glute exercises, but they can also be used to help open up the hips. This is how to do them to really target the hip flexors:

  1. Lie on your back on an exercise mat or soft surface. Keep your hands at your sides and your knees bent.
  2. Raise your hips. Your shoulders and feet should be flat on the floor, creating a straight line from your knees to your shoulders.
  3. When you reach the top of this stretch, lift one foot off the floor at a time. This causes the hips to flex.
  4. Hold for 20-30 seconds. Then switch to the other side.

Lying Hip Flexor Stretch

Hip flexion exercises can be performed seated or standing. It’s a beginner-friendly stretch that causes the hips to flex by moving the legs. Here’s how to do lying hip flexion stretches:

  1. Lie flat on the ground. Your legs should be stretched out with your toes pointed up. Keep your hands at your sides.
  2. Bend your left knee and slowly bring it to your chest. As your knee draws nearer, wrap both of your hands around your knee.
  3. Gently pull your knee as close to your chest as possible. To make the stretch more challenging, straighten your leg and pull it closer to you with a resistance band. Rotate your hips to deepen the stretch.
  4. Hold for 20-30 seconds.
  5. Release the stretch and repeat on the right side.

Reclined Hip Stretch

The reclined hip stretch is also known as the Figure Four Piriformis Stretch. It is considered a pilates stretch, but you can incorporate it into your hip flexor stretching routine. Follow these instructions to perform this move:

  1. Lie on your back on a yoga mat. Bend your knees so your feet are flat on the floor.
  2. Bring your right knee closer to your chest, lifting your right foot off the mat.
  3. Bring your left knee up and rotate your left leg outward at the hip. Rest your left ankle on your right thigh above the knee.
  4. Deepen the stretch by grasping your hands behind your right thigh and pulling gently. You should feel this stretch in your left hip.
  5. Hold for 20-30 seconds and repeat on the other side.

Low Lunge Twist Stretch

The low lunge twist stretch is a beginner-friendly stretch that opens up the hips and low back. If you’ve been sitting for a long period of time or need to stretch before exercising, this is a good stretch to relax tight muscles in the hips and back. To do this stretch, follow these steps:

  1. Start in a forward lunge position. Your right leg should be forward.
  2. Drop your left knee to the ground so your shin and the top of your left foot are pressed against the floor.
  3. Gently press your right elbow into the inside of your right knee. Twist your torso to the left. As you twist to the left, extend your left arm behind you.
  4. Hold for 20-30 seconds.
  5. Release the stretch and repeat on the other side.

Tight hips should not be ignored. To keep the hips fully functional and free of pain, stay active by doing exercises that involve the hips as well as performing hip flexor stretches regularly.

It is especially important to stretch throughout the day if you have a sedentary lifestyle or job that requires you to sit for long periods of time. Hip-opening stretches are also recommended before running, strength training, and playing sports. If tight hips persist, check with your doctor or physical therapist.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Can Chronic Pain Be Prevented?

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Article featured on WebMD

Our approach to pain management largely depends on what’s causing the pain. When it’s a byproduct of an ongoing health condition, our focus is finding a good pain management strategy to keep discomfort at a minimum. But when it’s rooted in an isolated event or injury, we can focus not only on treatment, but also the prevention of chronic pain. In situations like this, it’s worth asking – can we keep acute pain from becoming chronic?
The answer isn’t simple – pain is complex and unique to each individual – but there are some things that you can do to prevent pain from taking hold in the long-term. And, similar to other chronic diseases like diabetes and heart attacks, one of the keys to prevention is understanding the risk.
Certain events have been identified as being high risk for developing chronic pain:

  • Surgeries: Though most all surgeries are painful, some are particularly associated with developing chronic pain: mastectomies, thoracotomies (opening up the chest), joint replacements, amputations, and spine surgeries like laminectomies and fusions. With each of these different types of surgeries, it is  common to experience persistent nerve pain related to the operation. There are ongoing studies looking for ways to block excessive nerve irritation during these surgeries, including starting anti-neuropathic pain medications, like pregabalin, gabapentin, and venlafaxine prior to the surgery. If you have a procedure scheduled, talk to your surgeon ahead of time to see if this would be appropriate for your situation.
  • Acute trauma: Acute trauma, like motor vehicle accidents or fall injuries, carries an elevated risk of chronic pain. In my experience, there are usually multiple reasons for this, related to both physical and psychological factors. High-impact injuries from events like falling off of a ladder or getting rear-ended on the freeway cause significant jarring to joints, ligaments, tendons, and nerves of the body, causing a chain reaction that leaves the musculoskeletal system over-tensed and the nervous system over-activated in such an intense way that it may not let up. The emotional response to the injury only serves to further amplify this response. In my practice, behavioral health experts often work with patients to treat anxiety, and even PTSD, that is often associated with going through traumatic injuries. Reducing symptoms of distress early after an injury can play a key role in promoting a quicker recovery and diminishing the chances of progressing into chronic pain.
  • Low back pain: Unlike other acute injuries, like a sprained ankle, where rest is a necessary part of the recovery process, low back injuries don’t heal as well with prolonged bed rest. Recovery is quicker when appropriate movements and a return to typical daily activities are started early on after a back injury.  For added guidance on safe exercises and activities, consider working with a movement specialist such as a physical therapist, chiropractor, or Pilates instructor until you feel comfortable doing things on your own.
Past studies suggest that belief patterns also play a role in the development of chronic pain. For example, catastrophizing, when we think the absolute worst about a given situation, can lead to feelings of anxiety, depression, fear, and hopelessness. Catastrophizing is a known risk factor for developing chronic pain, while feeling more optimistic seems to be associated with improvements in health and well-being. One theory on how chronic pain can develop is known as fear-avoidance, where pain or even the anticipation of pain creates so much fear about further injury, that a person starts to shut down and avoids certain movements. These behavioral changes brought on by high levels of fear are felt to increase the likelihood of developing more widespread and lasting pain. One way that I help my patients change unhealthy perceptions is by approaching things in a very slow and deliberate fashion. Each little accomplishment along the way builds confidence, and the more confidence that is built, the easier it is to wash away negative feelings like fear and anxiety that stand in the way of recovery.
With so many different factors contributing to chronic pain, our approach to prevention should be multidimensional – better education, the right medications, exercise and physical therapy, counseling, and even good nutrition. If you are experiencing acute pain, talk to your doctor about how you might leverage these tools to keep your pain from transitioning into a chronic problem.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Orthopedic Soft Tissue Repair Market Projected to have a Stable Growth for the Next Few Years

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Article featured on Orthogate
North America had the largest share in global orthopedic soft tissue repair market in 2014, attributed to the increase in sports injury cases due to high share of sports activity in this region.
A soft tissue injury is the damage of ligaments, muscles and tendons of hip, knee, shoulder and elbow joint. A soft tissue injury usually occurs from a strain, sprain and continuous use of a particular part of the body and it can result in swelling, pain, bruising and loss of function. To cure soft tissue injury, the soft tissue repair procedure is used. On any soft tissue injury, Protection Rest Ice Compression Elevation (PRICE) principle should be immediately applied to minimize the soft tissue damage and to reduce inflammation caused by it. One of the methods to diagnose soft tissue damage is magnetic resonance imaging (MRI).
On the basis of surgeries, the global orthopedic soft tissue repair market can be broadly segmented as vaginal prolapse, achilles tendinosis repair, lateral epicondylitis, rotator cuff repair, anterior cruciate ligament and gluteal tendon. On the basis of applications, the global orthopedic soft tissue repair market can be broadly bifurcated as hernia repair, dental, dural repair, skin repair, vaginal sling procedures and breast reconstruction repair.
The rising trend towards safe and simple persistent surgeries and growth in number active lifestyle opting patients are driving the demand of the orthopedic soft tissue repair market. Moreover, with the increase in popularity of rough and energetic sports such as football, soccer and basketball, there had been a considerable increase in the number of soft tissue damages. Some of the factors driving the growth of orthopedic soft tissue repair market are rising geriatric population, increasing obesity rate, advanced medicinal technological advancements, and lack of substitutes.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

How to Relieve Pain From Sitting All Day

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Article featured on Orthopedic Institute of Pennsylvania
Do you have an office job or one that requires you to sit for long periods of time? Or maybe even requires you to sit for the entire day? If you do, you are probably also familiar with the stress that puts on your body, such as back and neck pains. You may even worry about your posture.

Back Pain

Back pain is one of the most common pains that results from sitting at a desk all day. There are two types of back pain: upper and lower. Each can be caused by different things, but both are pains you can get from sitting at your desk all day. Let’s take a deeper look at each one.

UPPER BACK PAIN

There are 12 bones within your upper back. The first is at the base of your neck and the twelfth ends just below your ribcage. Upper back pain consists of any pain that occurs within this area.
Most of the time, upper back pain is caused by bad posture. While sitting at your desk, it’s easy to slouch over in your chair without realizing it. But try out these tricks to prevent those pains.

  • Take regular breaks from sitting: Every once in a while, try standing up and walking around. This will relieve some of the stress put on your body from sitting all day, and it will also allow you to move other muscles in your body.
  • Take stretch breaks: This is very similar to the first suggestion, but here, you want to make sure you are actually stretching your muscles so they don’t tighten up.
  • Try getting a regular massage: Getting a massage can release some of the built-up tension in the back.
  • Work with a physical therapist: A physical therapist can help you work on keeping your joints healthy and strengthening your muscles.
  • Work on your posture: Focus on your posture, whether you’re sitting down or walking. This is huge in preventing back pain.

Most back pains can be fixed with simple lifestyle changes. However, if your pain persists, we’d love to meet you and check out those issues you’re having!

LOWER BACK PAIN

Over 50% of Americans will experience lower back pain throughout their lifetime.
Lower back pain is pain experienced in the vertebrae known as L1 through L5. We have discs which are sacs that prevent your vertebrae from rubbing together. A common cause of lower back pain is bad posture, which puts strain on those discs.
Like upper back pain, lower back pain can probably be fixed by lifestyle changes, one of the most common being working on your posture. But there may be something more going on, such as:

  • Sciatica: pain that runs from the base of the spine down your legs
  • Herniated disc: pressure on the disc that causes it to reshape, which triggers lower back pain
  • Muscle strain/lumbar strain: overuse of the muscles that causes pain to stretch into your buttocks (but not into the legs)
  • Degenerative disc disorder: when discs in the lower back are damaged

Shoulder Pain

This may seem like a strange pain to have from sitting, but it definitely happens. Well, what could be causing shoulder pain at your desk job? Small, repetitive activities can place stress on the muscles in your shoulder, such as using a mouse or keyboard all day. In addition, check out this list of what could be contributing to your shoulder pain.

  1. Bad posture
  2. Putting too much pressure on your shoulder, even if in small amounts
  3. Contact stress, such as how you rest your arms on your desk
  4. Holding your body in an unnatural position for too long
  5. Extreme temperatures

Surprisingly, a lot of repetitive strain injuries (RSI) are actually computer-related. So study your everyday habits while at your desk or working on your computer and see if you’re making any movements that could be causing that shoulder pain.

WHAT CAN OIP DO FOR YOUR SHOULDER PAIN?

Once we figure out what is causing your pain, we can choose the best treatment plan for you. Here are some of the options:

  • Rest: Resting your sore and hurting muscles can keep you from overusing the muscles long enough for them to begin healing.
  • Physical or occupational therapy: There are always exercises and activities that can improve stability and help relieve some of that pain.
  • Medications and/or injections: Certain medicines and injections can be used to treat pains that result from arthritis.
  • Small surgical procedures: Some causes of pain may require a simple surgery. We can usually perform these types of procedures in a minimally invasive manner.

We prefer to visit the above methods to see if one of them will work, but sometimes, there is something more serious going on. If this is the case, a more in-depth surgery or treatment plan is the route we have to take.

Elbow Pain

Like shoulder pain, you wouldn’t expect that this kind of pain would come from sitting at your desk, but here we are. Maybe you lean on a desk all day, putting stress on your elbow and joints. Maybe you move your elbows in harsh ways all day while sitting at your desk. Whatever the case may be, take a look at these few tips for relieving pain.

  • Rest: The most obvious answer for relieving pain is rest. Take the stress off your elbow. You could also be overusing it, which could be causing inflammation.
  • Heat: Most of the time, you’re told to ice, but for elbow pain, applying heat could stimulate blood flow, which encourages healing.
  • Stretching: Stretching sore muscles can help if maybe your muscles have just tightened up. Try stretching you arm out straight with your palm facing the ceiling. Slowly bring your fingers into your palms. Hold this for 30 seconds. Turn you arm over, where your palm is facing the floor, and repeat the stretch.
  • Bracing: Wearing a brace over the affected area can keep the muscles in position and prohibit them from moving, which can aid the healing process.

Hip Pain

The hip is the largest ball-and-socket joint in our body and is where the bones in the upper part of the leg connect to your body. The hip will support you while walking, running, or any other activity you may take part in. But the hip will also support you while you’re sitting. In fact, your hip bends to support your weight when you’re sitting down, which can put stress on the hip and cause you pain.
Sometimes, hip pain is just a result of sitting down for too long, so you may be able to stand, move around and stretch to relieve the pains. But sometimes, your hip pain could mean there is something more going on with your body.
The kind of pain you are experiencing and where you’re experiencing it can help you determine what the issue may be. Pains on the outer portion of the hip are usually related to your ligaments, tendons and/or muscles. But pains on the inner portion of the hip are usually tied to health issues related to your hip and its connecting joints. There’s also the possibility that your back pain has worked its way into your hip, known as referred pain.

WHY DO I HAVE HIP PAINS?

As with all pains related to sitting down for long periods of time, it could be a few different things.

  1. Bad posture: This puts strain on all parts of your body.
  2. Crossing your legs: Crossed legs can put stress on either hip and cause pain.
  3. Leaning to either side: Leaning one way or the other puts stress on your hips.
  4. Sitting unevenly: Sitting on an uneven surface can strain your hips.

There could definitely be something more serious going on, so if making these alterations while sitting doesn’t help, get a professional evaluation.

Knee Pain

Pains in the knee can be a result of a previous injury, but they can also be overuse, wear and tear or maybe it’s just the way you’re sitting. While you may not think you would be putting stress on your knee while sitting, you definitely can. So what could be causing those knee pains?

  1. Sitting for too long: Dr. JoAnn Manson says that sitting for 8 hours or more each day is bad for your body.
  2. Sitting in an abnormal position: If you’re sitting with your knees in random positions, it could be putting unnecessary stress on them.
  3. Furniture: If you’re sitting on a chair or couch with an odd design, it could be causing you to strain your muscles and body parts.

These are the most common reasons you could be having knee pains in relation to sitting at your desk all day. However, as always, there can definitely be an underlying condition causing these pains. If you feel you need to have your knees examined, our physicians can take a look to determine the problem.
Most people tend to avoid doctors when it comes to knees because they believe surgery is the only way to fix the pain. However, our physicians will work through all non-surgical treatment methods before surgery. We will do our best to find a method that works for you. We won’t pressure you into surgery unless we believe it is the only way to help you relieve those pains.

HOW CAN I ALLEVIATE KNEE PAINS WHILE SITTING?

There are some things you can work on to prevent knee pains.

  1. Pick an office chair that supports your spinal curves. This can help alleviate some of those other pains from sitting as well.
  2. Adjust your chair so that your feet are flat on the floor and your thighs are parallel to the floor. This will help with your posture and make sure your knees aren’t bent at ridiculous angles. If for any reason you are unable to adjust your chair to accomplish these tasks, consider some sort of footrest. Your feet need to be flat on a surface below you.
  3. Adjust your armrests so that your arms can rest in a relaxed position.
  4. Make sure your desk and chair allows room for your knees, thighs and feet.
  5. When working at your desk, make sure your work is directly in front of you and not too far away. This will keep you from moving into odd positions and putting stress on your body.

Another idea, which may seem very odd, is to look into a standing desk. This keeps you from sitting too long and bending your body at unnatural angles.
If these adjustments don’t help with your pain, reach out to our staff so we can evaluate your pains and struggles.

Pain Management

Now let’s talk about how to manage your pain. It’s important to note that pain is a symptom. Usually, your pain means that there’s something underlying. In this case, the underlying problem is how you’re sitting while at a desk, at work, etc.
If you’ve tried our tips and tricks previously mentioned and your pain is still an issue, contact us today! We will take a look to make sure you don’t have a more serious problem, such as arthritis or chronic joint pain. Whether it is something more or just pain associated with sitting at a desk all day, we will come up with a plan to treat your pain.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

How Chronic Pain Affects Your Immune System

How Chronic Pain Affects Your Immune System

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Article featured on WebMD
With so many questions right now about the dangers of the coronavirus (COVID-19), you might be wondering how chronic pain might affect the immune system’s ability to fight off disease.Since COVID-19 surfaced a few months ago, we’ve learned that certain people are more susceptible to it than others. Some of the factors that seem to increase severity of the illness include age, smoking, gender, co-existing chronic medical problems, heart disease, hypertension, diabetes, and underlying lung problems from diseases like COPD. This has led to a general view that those with more compromised immunes systems are more likely to experience the worst coronavirus episodes and a higher mortality rate.
Both chronic pain and ongoing stress can impact immune function. According to past research done in laboratory mice at McGill University, chronic pain may reprogram the way genes work in the immune system. In fact, chronic pain seems to prompt changes in the way DNA is marked in special immune cells known as T cells. While it is unclear how much these changes affect the ability of these T cells to fight infection, there does appear to be a strong connection between chronic pain and DNA marker changes on these important infection fighters.
The experience of ongoing pain can certainly trigger a stress response, and if the pain remains chronic, this can lead to a state of long-term stress in the body. Think of the stress response as a combination of neurologic, endocrine, and immune system changes that come together to help the body ward off some type of perceived danger or threat. If the stress response persists, then levels of the hormone cortisol start to rise. Long-term elevations in cortisol levels are connected with a decline in immune system function. As an example, older caregivers have been found to have lower levels of immune cells like lymphocytes, slower wound-healing times, and are more susceptible to viral infections.
Patients with painful autoimmune disorders, like lupus or rheumatoid arthritis, who are treated with immunosuppressive medications, are also at a greater infection risk. By their very nature, immunosuppressive agents inhibit the body’s natural immune response.
Chronic pain can also be associated with other chronic diseases that also impact the effectiveness of the immune system. Factors related to pain like the stress response and prolonged inactivity can lead to  changes in your body that elevate blood pressure and promote weight gain, which in turn become risk factors for developing heart disease, strokes, diabetes, and other chronic diseases. In fact, studies have found the incidence of cardiac disease to be significantly higher in those with chronic pain.To limit pain’s effect on your immune system, do what you can to decrease your body’s stress response. Consider calming down an over-anxious nervous system through simple relaxation techniques like breathing exercises, meditation, gentle yoga, or maybe learn special techniques from a psychologist or therapist. Other ways to lower stress include exercise, getting some fresh air, watching a funny movie, and just unplugging from your devices.
Also, don’t rely only on your immune system – take steps that will minimize your risk of exposure to the virus in the first place:

  • Wash your hands – often – for at least 20 seconds with soap.
  • Avoid touching your mouth, nose, and eyes.
  • Clean and disinfect surfaces in your home and car.
  • Practice social distancing. Stay at home as much as possible, away from public places and crowds.

And don’t forget to practice the practical steps that will keep your immune system working at its best: eat well, try to get plenty of sleep, and stay active.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

11 Chronic Pain Control Techniques

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Article featured on Spine-Health
While preparing for any chronic pain coping method, it is important to learn how to use focus and deep breathing techniques to relax the body. Learning to relax takes practice, especially while in pain. It is beneficial to be able to release muscle tension throughout the body and start to remove attention from the pain.
Coping techniques for chronic pain begin with controlled deep breathing, as follows:

  • Setting oneself in a relaxed, reclining position in a dark room and either closing both eyes or focusing on a point.
  • Slowing down the breathing and taking deep breaths, using the chest (and not the abdomen). If distracted, thinking of a word, such as “relax,” to help control the breathing and gain focus can be helpful. This process may be performed by repeating the syllable “re” while breathing in and “lax” while breathing out.
  • Continue with about 2 to 3 minutes of controlled breathing.

After relaxation and focus are achieved, imagery techniques can be used.
Eleven specific imagery and chronic pain control techniques that are effective for pain management include:

  1. Altered focus. This is a favorite technique for demonstrating how powerfully the mind can alter sensations in the body. Altered focus includes focusing attention on a specific non-painful part of the body (hand, foot, etc.) and altering sensation in that part of the body. For example, imagining the hand warming up. This process takes the mind away from focusing on the source of pain, such as in the back or neck.
  2. Dissociation. As the name implies, this chronic pain technique involves mentally separating the painful body part from the rest of the body, or imagining the body and mind as separate, with the chronic pain distant from one’s mind. For example, imagine the painful lower back sitting on a chair across the room and telling it to stay sitting there, far away from the mind.
  1. Sensory splitting. This technique involves dividing the painful sensation (pain, burning, pins and needles) into separate parts. For example, if the leg pain or back pain feels hot, the sensation of the heat is focused upon (and not on the hurting).
  2. Mental anesthesia. This method involves imagining an injection of numbing anesthetic (like Novocain) into the painful area. For example, imagining a numbing solution being injected into the lower back. Similarly, imagining a soothing and cooling ice pack being placed onto the painful area can help reduce the perception of pain.
  3. Mental analgesia. Building on the mental anesthesia concept, this technique involves imagining an injection of a strong pain-relieving agent, such as morphine, into the painful area. An alternative method is imagining the brain producing a massive amount of endorphins, the natural pain-relieving substance of the body, and having it flow to the painful areas.
  4. Transfer. Using the mind to produce altered sensations, such as heat, cold, or anesthetic in a non-painful hand, and then placing the hand on the painful area. This pleasant, altered sensation is then envisioned to be transferred into the painful area.
  5. Age progression/regression. Using the mind’s eye to project oneself forward or backward in time to a pain-free state or experiencing much less pain. Then instructing oneself to act “as if” this image were true.
  6. Symbolic imagery. Envisioning a symbol that represents chronic pain, such as a loud, irritating noise or a painfully bright light bulb. Gradually reducing the irritating qualities of this symbol, for example dimming the light or reducing the volume of the noise, thereby reducing the pain.
  7. Positive imagery. Focusing your attention on a pleasant place, such as the beach, or the mountains, etc. – where a carefree, safe, and relaxed state may be achieved.
  8. Counting. Silent counting is a good way to deal with painful episodes. Counting may include the number of breaths, holes in an acoustic ceiling, floor tiles, or simply conjuring up mental images and counting them.
  9. Pain movement. Moving chronic back pain from one area of your body to another, where the pain is easier to cope with. For example, mentally moving chronic back pain or neck pain into the hand, or even out of the hand into the air.

Some of these techniques are probably best learned with the help of a professional, and it usually takes practice for these methods to become effective in helping alleviate chronic pain. It is often advisable to work on pain coping strategies for about 30 minutes 3 times a week. With practice relaxation and chronic pain control can become strong and last for a long time.
After learning these techniques, chronic pain relief and relaxation can be produced with just a few deep breaths. These techniques can then be used while being engaged in any activity, working, talking, etc. With enough experience, a greater sense of control over the chronic pain and its effects on life can be felt.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Is It Time for a Pain Management Reboot?

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Article featured on WebMD

Now that we are entering a new phase in the COVID-19 pandemic where access to vaccines is high, infection rates are declining, and there is greater access to health-related services, this might be a time to reevaluate your pain management plan and consider what changes can make a positive impact.

Let’s start by taking a look at some of the ways the pandemic may have increased your pain problem:

  • Emotionally drained. Certainly life during COVID-19 has been a source of intense stress. Whether you’ve had COVID-19 or not, the pandemic has played a role in increasing mental health problems like anxiety and depression. For some, it has intensified already stressful home environments. While for others, it has meant being apart from loved ones, creating emotional distress. A drop in income and the challenges of kids doing virtual schooling at home are common sources of added stress in many households. Both depression and anxiety can impact how much we hurt and make it harder to manage our pain.
  • Weight gain. Studies show that the average person gained around 2 pounds per month during the height of the pandemic. This means that most of us are carrying around at least a few extra pounds or more. While this added weight gain can impact underlying health problems like diabetes and hypertension, it can also potentially increase pain. Even small bumps in body weight can significantly increase mechanical forces on parts of the body like our knees, hips, and spines.
  • Self-medicating. According to the CDC in June 2020, 13% of Americans reported starting or increasing substance use as a way of coping during the COVID-19 pandemic. There was also an 18% increase in overdoses during the early parts of the outbreak. The combination of all the added stress along with greater difficulty accessing medical and behavioral health help may have contributed to an increase in harmful activities. These could include misusing prescription painkillers, increased alcohol use, or using illicit substances in the hopes of finding relief.
  • Less active. In many areas, access to places like swimming pools, health clubs, gyms, and indoor exercise classes were very limited for a number of months. So if you relied on those types of places for exercise, you may have had to make do without them. Out of caution, many of my patients preferred to avoid leaving their homes as much as possible, which also cut back on their level of activity. But many patients with pain problems like back pain and arthritis rely on programs like water aerobics and yoga classes or working out in a gym. Not having access to exercise venues that they depended on made managing their pain more challenging.
  • More isolated. Most of my patients experienced a dramatic decrease in social interactions over the last year, leaving some feeling lonely and isolated. Loneliness is now considered a significant health problem and is associated with a greater risk for heart disease, strokes, depression, anxiety, suicide, and premature death.

Now that access to resources has likely improved in many of your communities, here are some thoughts to help you navigate your next steps:

  • Ease into it. If you haven’t gone for a swim or worked out in your local gym for a year, start slowly as your time away has likely left you deconditioned. Muscle atrophy can be common because of this. Pare back your exercise program or activity regimen to give yourself time to build back up your strength and endurance, while minimizing pain flare-ups that can slow down your progress. Now is a good time to be patient with your body.
  • Ask for help. Making changes can be difficult, but there are people who can help. If you would like a little guidance on how to recharge and get more active, talk to your doctor. They can provide recommendations or a referral to a physical therapist. If you have developed an addiction problem during the pandemic or relapsed into an old one, please ask for help and look for resources. And if the pandemic has left you feeling more down or dampened your relationship with your significant other, look for a counselor. They can help you and your family get back on track.
  • Baby steps. There may be a lot of pent-up anxiety about doing things again, like leaving the house more, mingling with others, or going to that water aerobics class. This is to be expected.  Start small and build your confidence gradually, and don’t forget to breathe!

Now might be the perfect time to consider what you can safely add or modify to your pain management plan. Before starting something new or restarting something, it is always a good idea to first talk with your doctor.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

7 causes of shin pain

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Article featured on MedicalNewsToday, medically reviewed by Angela M. Bell, MD, FACP — Written by Anna Smith on July 23, 2020

People may typically associate shin pain with shin splints. However, other issues can also cause shin pain.

Medial tibial stress syndrome, or shin splints, is the inflammation of the tendons, muscles, and bone tissue around the tibia. People describe shin splint pain as sharp, or dull and throbbing.
According to the American Academy of Orthopaedic Surgeons (AAOS), shin splints are a common cause of shin pain, there are many other causes of shin pain, such as an injury, bone bruise, or stress fracture.
This article will cover a range of reasons why a person may have shin pain, as well as symptoms, treatments, and how to prevent them.

1. Minor injury

A person who has an injury to their shinbone from a fall or blow may experience some pain or bruising.
Symptoms
Symptoms of a minor injury can include:

  • swelling
  • pain
  • bruising
  • a bump
  • bleeding
  • weakness or stiffness in the leg

Treatment
Minor injuries due to a blow to the shin will generally heal quickly. A person with a minor injury to their shin can treat it in the following ways:

  • resting
  • using an ice pack, making sure not to place ice directly on the skin
  • lightly wrapping the injury in a bandage
  • elevating the leg above the heart to help stop any bleeding or swelling

2. Bone bruise

A bone bruise on the shin can occur due to injury, such as a fall or playing sports.
A bone bruise occurs when a traumatic injury to a bone damages blood vessels and blood and other fluids build up in tissues. This causes discoloration to the skin around the damaged area, but the injury is typically deeper than the familiar bruises that appear on the skin. Although a person can bruise any bone, bones nearer the skin, such as the shin, are most common.
Symptoms
It is not always possible to detect whether the bruise is a superficial skin injury or on the bone. Symptoms of a bone bruise on the shin can include:

  • prolonged pain or tenderness
  • swelling in the soft tissue or joint
  • stiffness
  • discoloration in the injured area

Treatment
A person can treat their bone bruise in the following ways:

  • resting
  • applying ice
  • using pain medication
  • raising the leg to reduce swelling
  • wearing a brace to limit movement if required

For more severe bruises, a doctor may need to drain the bruise to remove excess fluid.

3. Stress fracture

Stress fractures occur when muscles become tired through overuse, and they are unable to absorb any extra stress.
When this happens, the muscle transfers the stress to the bone. This causes tiny cracks, or stress fractures, to form. According to the AFP, females, athletes, and military recruits are at higher risk of developing stress fractures.
Stress fractures can be the result of:

  • increasing physical activity suddenly
  • wearing improper footwear, such as worn or inflexible shoes
  • running more than 25 miles per week
  • repetitive, high-intensity training

Females, athletes, and military recruits are all at a higher risk of developing stress fractures, according to the AFP.
Symptoms
Symptoms of a stress fracture in the shinbone include:

  • shin pain when touching or putting weight on the leg
  • prolonged pain
  • tenderness at the site of injury
  • swelling at the site of injury

A stress fracture requires immediate treatment to prevent the small crack from getting bigger.
Treatment
A person who has a stress fracture can treat it in the following ways:

  • reducing activity
  • taking anti-inflammatory drugs
  • using a compression bandage
  • using crutches

4. Bone fracture

The shinbone is the long bone that people fracture most often, according to the AAOS. A fracture to the shinbone can occur due to significant trauma to the leg, such as from a car accident or a bad fall.
Symptoms
Symptoms of a fractured tibia include:

  • severe, immediate pain
  • deformity of the leg
  • possible loss of feeling in the foot
  • bone pushing out skin, or poking through the skin

If a doctor suspects a person has broken their shinbone, they will confirm it with an X-ray.
Treatment
Treatment for a fracture will depend on the type of fracture a person has. For less serious fractures, treatment involves:

  • wearing a splint until the swelling reduces
  • wearing a cast to immobilize the leg
  • wearing a brace to protect and support the leg until fully healed

If the person has an open fracture or one that does not heal with nonsurgical methods, it may require surgery.

5. Adamantinoma and osteofibrous dysplasia

According to the AAOS, adamantinoma and osteofibrous dysplasia (OFD) are rare forms of bone tumors that often begin growing in the shinbone. There are many similarities between the two tumors, and doctors think that they are related. Adamantinoma is a slow-growing, cancerous tumor that accounts for less than 1% of all bone cancers.
Adamantinoma can spread to other parts of the bone. According to the National Cancer Institute, adamantinoma typically appears in young people after their bones have stopped growing. OFD also accounts for less than 1% of all tumors in bones. It is a noncancerous tumor that does not spread and often forms during childhood.A third type of tumor called OFD-like adamantinoma contains cancerous and noncancerous cells and does not spread to other parts of the body.
Symptoms
The most common symptoms of both tumors include:

  • swelling near the tumor site
  • pain near the tumor site
  • fracture due to the tumor weakening the bone
  • bowing of the lower leg

Treatment
A healthcare professional will observe and suggest X-rays for both OFD and OFD-like adamantinoma.

  • If the tumor causes the leg to bow, the doctor may recommend wearing a brace.
  • If the tumor causes deformity or bone fractures, a doctor may recommend surgery.

Adamantinomas will require surgery to remove them as they do not respond to chemotherapy or other cancer treatment.

6. Paget’s disease of the bone

Paget’s disease of the bone is a disease of the skeleton that causes newly forming bone to become abnormally shaped, weak, and brittle. Although Paget’s disease can affect any bone in the body, it mainly appears in the spine, pelvis, femur, and shinbone.
Symptoms
Up to 70%of people with Paget’s disease will have no symptoms. However, if symptoms are present, they can include:

  • bone pain
  • dull pain
  • bending of bones
  • bone fractures
  • loss of sensation or movement
  • fatigue
  • loss of appetite
  • constipation
  • abdominal pain

Treatment
If a person does not experience any symptoms from Paget’s disease, a doctor may simply monitor it. Treatments for Paget’s disease can include:

  • anti-inflammatory drugs
  • using a cane or brace
  • bisphosphonate medications
  • surgery