Fibromyalgia: Causes and Treatments

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Article featured on Brigham and Women’s Hospital

What is fibromyalgia?

Fibromyalgia is a condition that causes pain in muscles and soft tissues all over the body. It is an ongoing (chronic) condition. It can affect your neck, shoulders, back, chest, hips, buttocks, arms, and legs. The pain may be worse in the morning and evening. Sometimes, the pain may last all day long. The pain may get worse with activity, cold or damp weather, anxiety, and stress. This condition is more often diagnosed in people between the ages of 20 and 50. It is most common in middle-aged women.

What causes fibromyalgia?

The cause is unknown. Researchers think there may be a link with sleep problems and stress. It may also be linked to immune, endocrine, or biochemical problems.

What are the symptoms of fibromyalgia?

Each person’s symptoms may vary. But chronic pain is the most common symptom. The pain most often affects the muscles and the points where muscles attach to bones. These are the ligaments and tendons.

Pain may start in 1 part of your body, such as your neck and shoulders. But any part of the body may be affected. The pain ranges from mild to severe, with “flare ups” and times of improvement. The discomfort from fibromyalgia may feel like burning, soreness, stiffness, aching, or gnawing pain, often times with sore spots in certain parts of your muscles. The pain may feel like arthritis. But it doesn’t damage muscles or bones.

Other common symptoms of fibromyalgia include:

  • Medium to severe tiredness (fatigue)
  • Less exercise endurance
  • Sleep problems at night
  • Depressed mood
  • Anxiety
  • Headaches
  • Irritable bowel symptoms, such as belly (abdominal) pain and bloating, diarrhea, and constipation
  • Restless legs
  • Painful menstrual periods
  • Trouble thinking clearly (called “fibro fog”)

These symptoms can seem like other health conditions. Make sure to see your healthcare provider for a diagnosis.

How is fibromyalgia diagnosed?

There are no tests that can confirm a diagnosis of fibromyalgia. Instead, diagnosis is based on your symptoms, a physical exam, and possibly ruling out other conditions.

How is fibromyalgia treated?

Treatment will depend on your symptoms, age, and general health. It will also depend on how severe the condition is.

There is no known cure for fibromyalgia, but symptoms can be managed. Mild cases may get better with stress reduction or lifestyle changes. More severe cases may need to be treated with a healthcare team approach. This may include your primary healthcare provider, a specialist called a rheumatologist, a physical therapist, and a pain management clinic. Treatment may include:

  • Anti-inflammatory medicines to ease pain and help you sleep
  • Other pain medicines
  • Medicines approved for treating fibromyalgia (duloxetine, pregabalin, and milnacipran)
  • Medicines to ease depression (antidepressants)
  • Exercise (low impact) and physical therapy to stretch muscles and improve cardiovascular fitness
  • Relaxation methods or cognitive behavioral therapy
  • Heat or cold treatments
  • Alternative treatments, such as acupuncture and chiropractic or massage therapy

Talk with your healthcare providers about the risks, benefits, and possible side effects of all medicines.

Living with fibromyalgia

Fibromyalgia is a chronic condition, but it may be managed by working with your healthcare providers. In addition to medicines, lifestyle changes can help symptoms. These include getting enough sleep and exercise.

When should I call my healthcare provider?

If your symptoms get worse or you have new symptoms, tell your healthcare provider.

Key points about fibromyalgia

  • Fibromyalgia is a chronic condition that causes pain in muscles and soft tissues all over the body.
  • Researchers think it may be linked to sleep problems, stress, or immune, endocrine, or biochemical problems.
  • Symptoms may also include lack of energy (fatigue), sleep problems, depression, headaches, and other problems.
  • There is no known cure, but symptoms can be managed.
  • Treatments may include medicine, exercise, relaxation, heat or cold, and massage.

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.

4 Common Orthopedic Trauma Injuries & Treatment

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Article featured on MedStar Health

How We Treat Common Othropaedic Trauma Injuries

Lower Extremity Fractures

We see a large number of lower extremity injuries from individuals getting struck by cars, such as a tibial plateau fracture, which occurs when you break the bone on the top part of your tibia, right below your knee. This often happens because a car’s bumper strikes someone from the side at about knee level. Other common lower extremity injuries, such as a femur fracture and pelvic fracture, occur the most in the spring and summer, when people are out riding their motorcycles, bicycles, and motorized scooters.

Treatment for lower extremity fractures typically involves a surgeon realigning a patient’s affected bone and joints to their natural positions and holding them in place with plates and screws in a way that allows for them to heal properly.

While bones typically take about three months to heal, the hardware we insert during surgery sometimes is strong enough to support patients’ weight, allowing them to walk right after surgery. But speak to your doctor to see what to expect from your surgery, as some fractures, such as those close to joints, need to be fixed with hardware that is not designed to support the patient’s weight, resulting in people waiting weeks to months to put weight on their legs. Once patients are able to bear weight again, physical therapists can help them with strength and flexibility exercises to minimize stiffness and regain muscle loss. Social workers also can help patients plan for disability insurance or any time off work while they recover.

Wrist Injuries

We often see individuals with wrist injuries after they try to catch themselves when they slip and fall. This is especially common during the winter months, when snow and ice are on the ground. One of the most common wrist injuries we see is a fractured distal radius (broken wrist).

Treatment for a distal radius fracture typically involves patients either wearing a cast for around six weeks to allow the wrist to heal or undergoing surgery to better align the wrist and stabilize it  in order for it to heal properly.

Bones That Don’t Heal Properly

Some people are referred to us by their primary care doctors or other orthopaedic specialists because they’re having complications from previous fractures, such as a bone healing crookedly or not healing at all (nonunion).

To treat a nonunion, we first try to identify whether the patient’s bones aren’t receiving enough blood supply or the patient is lacking vitamins and minerals, such as vitamin D, which are necessary for proper bone healing. If neither is the case, we typically can get the bone to begin healing by retrieving bone from another part of the body and inserting it into the fracture site of the bone that isn’t healing properly.  We may need to also stabilize the bone differently from what was tried initially.

For bones that heal crookedly, we may need to cut the bone to realign it to the proper position.  We then stabilize it to hold it in that position. Depending on the situation, this can be performed all on the inside of the body or by using a system on the outside of the body that connects with a computer program.

Bone Infections

Some patients are referred to us because of osteomyelitis, a complicated bone infection. Osteomyelitis often can occur after trauma and can affect any bone. Without the proper treatment, osteomyelitis can spread to the tissues near the bone, kill the bone, and prevent any fractures from healing.

We treat these bone infections with surgery in which we open up the bone, remove as much of the infection as possible, and prescribe the patient antibiotics to both kill any remaining traces of the infection and keep it away long-term.

Can You Prevent Orthopaedic Trauma Injuries?

Unfortunately, many orthopedic trauma injuries are due to random events, such as someone running a red light and hitting another person’s car. There isn’t much we can do to prevent these types of events.

But it’s possible for you to avoid some traumatic injuries by carefully selecting what activities you want to participate in and understanding your physical limits. If you’re riding a motorcycle or bicycle, for example, make sure you’re moving at a safe pace and are always aware of your surroundings. If you’re on a ski trip, don’t ski on the hardest trail without having the appropriate skill level.

What Should People Do in an Emergency?

If an individual experiences an orthopaedic trauma injury, such as a severely injured limb, call 911 right away to request an ambulance. While the ambulance is on the way, it’s important for the injured person to stay calm and keep the affected arm or leg still. This can not only reduce the pain but also help prevent further injury to the soft tissues surrounding the injured bones. If there’s newspaper or cardboard nearby, try rolling it up to form a makeshift splint.

If someone has an open fracture—when there’s an open wound or break in the skin near the broken bone, what used to be referred to as a compound fracture—or has any injury that causes excessive bleeding, applying pressure on the area helps reduce the bleeding while they wait for emergency medical professionals to arrive.

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.

Common Injuries at Home

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Article featured on FORM

Home-Related Injuries

According to the National Safety Council, home-related injuries account for nearly 150,000 unintentional deaths each year. Falls are among the top 10 most common home-related injuries.

Falls

Falls are the number one cause of home injuries in the U.S. The two groups most at risk for falls are children under the age of 5 and adults over the age of 70. Typical injury symptoms are sharp pain, swelling, bruising, and tenderness.

As you age, you become more susceptible to trips, slips and falls because eyesight, hearing, and balance tend to worsen. Medication can also cause imbalance and confusion, which can lead to falls. Slip, trips and falls can cause

How can you prevent falls?

There are simple, practical measures you can take to prevent slips, trips and falls in your house:

  • Clean up spills immediately in the kitchen and bathroom, or on hardwood floors.
  • Clear clutter and obstacles from hallways and walkways.
  • Close cabinet and desk drawers when not in use.
  • Replace burnt out light bulbs promptly.
  • Replace worn-out flooring, loose carpet, slippery throw rugs and wooden floorboards that are sticking up.
  • Install handrails and grab bars on stairways, in the shower, and near the toilet if possible.

To prevent slips and falls as you age, consider these safety tips:

  • Stay physically active to maintain strength, healthy bones and balance.
  • Have your eyesight and hearing checked regularly
  • Know the side effects of your medication. Talk to your doctor if your medicine makes you feel dizzy, sleepy or confused.
  • Get enough sleep.
  • Limit how much alcohol you drink.
  • Use a cane or walker as needed, especially when walking in an unknown area or an area with an uneven surface.
  • Wear non-skid shoes.

Cuts

Cuts from kitchen knives or other sharp objects, like scissors, tools, and saws, are another common home-related injury.

How should you treat a minor cut?

If your cut is minor, you can treat it at home. Here are some DOs and DONT’S to follow:

Do —

  • Apply pressure to stop the bleeding and elevate the injured area.
  • Clean the wound with soap and water if you can.
  • Apply some antibacterial ointment or spray to keep it clean.
  • Dress it with a bandage.
  • Reapply antibiotic ointment and a bandage several times a day.
  • Keep a close eye on it to monitor healing.

If your cut doesn’t appear to be healing and is causing you concern, visit your doctor right away.

Don’t —

  • Do not use hydrogen peroxide to clean a wound, as it can damage the tissue.
  • Do not use Steri-Strips at home. If you think you need to use a Steri-Strip, then you probably need stitches.

How do you know if you need stitches?

It is not always easy to tell if a cut will need stitches or not, so here are some guidelines to help you make that decision. You or a loved one should get stitches:

  • If the cut is deep enough to expose deeper tissue, bone, etc.
  • If the wound is gaping open and you can’t press the edges together.
  • If the wound is located on or across a joint (you may have damaged nerves, tendons, or ligaments as well).
  • If a foreign object, such as a stick or piece of metal is stuck in the wound.
    (Caution: Don’t remove any foreign objects from a wound, as you don’t know what the foreign object has struck underneath–such as an artery.)
  • If the cut is large, maybe more than a few inches in size.
  • If you are bleeding profusely (and flow doesn’t appear to slow).
  • If you were cut or punctured by something that is dirty or contaminated, such as a rusted piece of metal, a dog bite, etc. In such cases, a tetanus booster shot may be required, especially for adults who haven’t had one in the last 10 years.
  • If you are ever uncertain how serious the cut really is, seek immediate medical attention.

Also, note that children who need stitches should not eat or drink anything beforehand, as they may need to be sedated before suturing because they do not typically stay still during the process. If they eat or drink before stitches, it will only delay treatment.

When stitches are required, they should be done within approximately 6 hours to ensure proper healing. At FORM Ortho, we can provide stitches on-site during your appointment.

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 Suggestions to Help With Mouse Shoulder

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Article featured on The Leagrave Therapy Clinic

If you work in an office, you probably spend hours every day with one arm extended on your mouse, clicking and dragging items. Mouse shoulder is a condition that can create shoulder pain from using a mouse with the computer for long periods of time due to poor ergonomics or inappropriate arm or wrist support.

The pain tends to spread over one side of the neck and into the shoulder, it can develop over weeks or months and is often described as a “burning” or deep aching sensation. This repetitive strain injury (RSI) or work-related upper limb disorder can occur from constant repetitive movements in a limited area can lead to real pain problems in the shoulder, neck, and upper back. It may take several weeks or months to develop, but once established Mouse Shoulder can take less than one hour of mouse use a day to maintain this repetitive strain state.

The Canadian Centre for Occupational and Health Safety reports that we actually use our mouses THREE times as often as the keyboard. This repetitive use could occur during work or while playing video games. If you haven’t set up an ergonomic work station, your mouse with relation to your office desk could be positioned too low or too high. It could also be set up in a way where your arm has no or little support during the day.

If your mouse is too low, you’re constantly reaching your hand towards it. Too high and you’re constantly tensing the muscles in your upper arm, shoulder and neck and cause an imbalance of muscle use. With enough time and stress, any area of the body can succumb to a repetitive strain injury (RSI) which is what occurs with mouse shoulder.

How Do l Get Mouse Shoulder?

The shoulder and shoulder blade attach to the body by various muscles that insert into the spine, ribcage, neck and base of the skull. Holding a mouse with the arm held away from the body causes these muscles to contract and become tight, as they support the weight of the outstretched arm. Sitting like this for several hours with little variation or relaxation can lead to pain and weakness over time.

What can be done to help

Mouse Shoulder responds well to a combination of anti-inflammatory drugs (NSAIDs) and manual treatment. In acute cases medical acupuncture can reduce the severe pain and muscle spasm by treating the painful trigger points.

However, treatment alone is not the answer. Without any modification to work posture or lifestyle these symptoms will return within days or weeks. You are then at risk of becoming dependent on repeated, costly and long-term treatment.

7 Ways To Help Yourself

1. Become ‘ambi-moustrous’: learn to use the mouse with BOTH hands. This is a difficult skill to learn and will need to be practised little and often each day. Alternatively, learn to hold the mouse closer to your side and remember to drop the shoulder down.

2. Change your mouse to a Trackball or marble mouse and bring it closer to you. Research has shown that holding the mouse with the arm less than 10° abducted from the body can reduces the muscle activity by a factor of 25-60%.

3. One of the most important things to remember about Repetitive Strain Injuries is the word REPETITIVE. Add as much variety as you can to your desk and work practice. Share different designs of mouse between members of your office; swap them around every week or so, to add to the variety.

4. Get up and move about regularly. If possible, rather than emailing or telephoning someone else in your office – go and talk to them in person.

5. Activities such as racket sports, swimming, Pilates, archery or bell ringing, will exercise the upper back muscles.

6. Use a resistance band (Theraband) to exercise upper back muscles for 2-3 minutes, 2-4 times a day. Building up the upper back and neck muscles will help improve your neck support and encourage a better posture.

7. Self massage;  A tennis ball in a sock makes a good, cheap alternative to expensive self-massagers.

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.

Tips for Mastering Acute Pain

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4 Signs You May Have Nociplastic Pain

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Article featured on WebMD

Chronic back pain, migraines, and irritable bowel share the feature of nociplastic pain. In 2016, the International Association for the Study of Pain (IASP) proposed the term nociplastic pain to describe discomfort that arises from abnormal sensory processing in the brain. 

Nociplastic pain, also referred to as central sensitization, is similar to an engine light check flashing on your car dashboard, despite the engine being fine. Unfortunately, this confused signal amplifies the pain you feel.

The four signs that you have nociplastic pain include:

  1. Your symptoms persisting long past the expected healing time 
  2. Pain spreading beyond the boundary of the injury area 
  3. Having an increase in sensitivity to painful stimuli
  4. Non-pain symptoms developing like fatigue, disrupted sleep, and brain fog 

 Symptoms Are Long-Standing 

The disordered sensory processing seen with nociplastic pain develops over time. Symptoms are present for longer than 3 months, often lasting years. An injury or stressful event may trigger the pain, but abnormal pain processing perpetuates it. 

A common example is a disk herniation in the back. The disk herniation may heal after 6 months, but sensitization can perpetuate the pain after the injury has healed.

Symptoms Spread Beyond the Expected Area of Injury 

The pain area spreads to involve a greater region of the body. For example, instead of a small area of the back hurting, you feel discomfort across your back and into the legs. Someone with a pinched nerve in their neck may feel their entire arm is numb instead of just the area supplied by the nerve. 

Increased Sensitivity to Painful Stimuli

A lowered threshold for feeling pain develops. You feel pain more easily than those without sensitization. For example, let’s look at two people, one with sensitization and the other without it. They both lift a 50-pound box and feel a pull in the back. The person without sensitization reports the pain as a “3 out of 10.” Meanwhile, the person with sensitization reports the pain as a “7 out of 10.” The nerves are telling the brain it hurts more than what a person without the condition feels. It’s not the person overreacting; the intensity is very real. The sensation is because the nerves are hypersensitive.

Non-Pain Symptoms 

In addition to affecting how pain is experienced, sensitization causes symptoms that affect the entire body. These are called “non-pain symptoms.” They include fatigue, poor sleep, and thinking difficulties (brain fog). 

The fatigue can be severe, with a much lower energy level compared to others of the same age and health. Fatigue sets in sooner and recovery takes longer. For example, after an hour of exercise, someone with sensitization may need to rest for the remainder of the day or 2 days. 

The environment is full of sensory inputs, and sensitization magnifies these stimuli, too. The impact of harsh lights, loud noise, and odors is amplified. These stimuli may provoke headaches, nausea, or dizziness. 

If you recognize the four signs in yourself, talk with your provider about nociplastic pain. The treatment approach for this pain type is different from others, making a correct diagnosis imperative. Get the right diagnosis, so you receive the right treatment.

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.

Understanding Your Pain

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Article featured on WebMD

What’s the Underlying Source of Your Pain?

Does your doctor look perplexed when you explain your symptoms? You’re in distress. but they can’t see why? Do you get the feeling they don’t believe you or they think you’re exaggerating?

In medical school, I was taught about two types of pain. But, a group of people I saw during this time had chronic pain that didn’t fit into either type.

Were these patients imagining their symptoms? Or did the medical profession not understand the complexity of pain? Spoiler: It’s the latter.

Pain Types

Injury.

The first pain type is called nociceptive pain, which is caused by inflammation and tissue damage. This is the type of pain you feel when you experience an injury, like spraining your ankle or breaking a bone. Nociceptive pain feels sharp, aching, or throbbing. Nociceptive pain sends the message that you’re hurt.

Nerve damage.

The second type of pain is called neuropathic pain and is more complicated than the pain from an injury. Neuropathic pain arises from damage to your nerves, which produces sensations of numbness, tingling, or burning. For example, numb fingers from carpal tunnel, or pins and needles from a pinched nerve in your back.

The tricky thing about nerve pain is that your symptoms may persist after your nerve damage has resolved. While an injury to your bones or muscles may heal, once your sensory nerves are injured, they may continue to emit abnormal sensations.

Confused nerves.

The third pain type is perplexing because it doesn’t appear on conventional tests, like X-rays and MRIs. Central sensitization pain or nociplastic pain stems from confused nerves that incorrectly process pain signals.

You feel intense pain, but there’s nothing in your medical tests to provide a clue, which leads to either incorrect treatment or none at all.

What are the signs of central sensitization pain?

  1. Symptoms persist long after the expected healing time. For example, your back injury that should’ve healed after 3 weeks still hurts 6 months later.
  2. Your symptoms spread beyond the injury area. A small area of pain in your back extends across your back and down into your thighs.
  3. A marked sensitivity to pain develops. Pain is felt more easily and intensely than usual. Basic movements, like bending forward and walking, cause you discomfort.
  4. Non-pain symptoms develop. Fatigue, poor sleep, and brain fog (thinking less clearly) can be signs of sensitization.

The people I saw during my medical training who didn’t fit into the two main pain types, nociceptive or neuropathic, are now understood to have the third type called nociplastic pain. This pain is the result of abnormal processing of pain signals in your brain.

Understanding the type of pain – what’s causing your suffering – is critical to receiving the correct treatment.

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 Can I Prevent Common Exercise Injuries?

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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.

What Are the Benefits of Foam Rolling?

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Article featured on Healthline

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.

Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise. And the benefits of foam rolling may vary from person to person.

Read on to learn the about foam rolling’s benefits and potential risks, plus how to add it to your routine.

1. Ease muscle pain

Foam rolling can be beneficial for easing sore muscles and reducing inflammation.

One small studyTrusted Source of eight male participants found evidence that foam rolling after exercise may help reduce delayed-onset muscle soreness. In the study, physically active men foam rolled for 20 minutes immediately after exercise in addition to 24 and 48 hours after exercising.

These participants saw a decrease in their delayed-onset muscle soreness when compared to exercising without foam rolling. They also performed physical exercises better than those who didn’t foam roll.

More research is needed in a larger, more diverse group of people to confirm how foam rolling affects muscle pain.

2. Increase range of motion

Foam rolling may help increase your range of motion, but more research is needed. Range of motion is important for flexibility and performance.

Researchers found evidence from one small studyTrusted Source of 11 adolescent athletes that a combination of foam rolling and static stretching was most effective for increasing range of motion. This was compared to static stretching or foam rolling alone.

More research is needed among a larger, more diverse group of people to fully understand the connection to foam rolling and range of motion.

For best results from foam rolling, try to stretch out and foam roll after each workout.

3. Temporarily reduce the appearance of cellulite

Providers of some foam rolling products claim the products can help loosen and break up your fascia. Fascia are the body’s connective tissues and contribute to the appearance of cellulite.

While foam rolling may help smooth out your skin temporarily, there is currently no scientific evidence that it can permanently reduce cellulite.

The best way to reduce cellulite is to maintain an active lifestyle and consume a healthy diet.

4. Relieve back pain

SMR may be effectiveTrusted Source for easing pain in the body. It may help ease tension in the back, too.

It’s important to take care when using a foam roller on the back, however. It’s easy to strain or injure your back further.

To use your foam roller for lower back pain, turn your foam roller so it’s vertical (in-line with your spine) and slowly roll the roller from side to side, still in line with your spine. Do this as opposed to keeping it horizontal, which can cause you to arch and strain your back.

You can also try lying on a foam massage ball or a tennis ball to work out knots in the back.

5. Manage fibromyalgia symptoms

SMR has shown promising results for the treatment of fibromyalgia symptoms.

In one studyTrusted Source of 66 adults living with fibromyalgia, participants who foam rolled for 20 weeks reported that they felt better and had less pain intensity, fatigue, stiffness, and depression than those who didn’t try SMR techniques. They also reported an increase in their range of motion.

While this study is promising, more research is needed to confirm the efficacy of foam rolling for treating fibromyalgia symptoms.

6. Help you to relax

Many people find foam rolling to be relaxing. Breaking up tightness in your muscles may help you feel less tense and calmer as a result. But little evidence exists to show that foam rolling helps with relaxation.

In one small studyTrusted Source, 20 female participants either foam rolled or rested for 30 minutes after walking on the treadmill. Researchers didn’t find that foam rolling significantly reduced stress levels more than resting.

More research is needed. In the meantime, if you find foam rolling to be relaxing, there’s no harm in adding it to your weekly routine.

Is foam rolling safe?

Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.

Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.

Foam rolling may help relieve tension during pregnancy. Just get cleared by your doctor first and avoid lying on your back to foam roll later in your pregnancy. You also should skip rolling out the calves in your third trimester. This may cause premature labor. Talk to your doctor if you are concerned.

How to choose a foam roller

A foam roller is usually cylinder-shaped and made of dense foam. But you can find foam rollers in a range of sizes and shapes, and in various levels of firmness.

It may take some trial and error to find the foam roller that’s right for you. Try out different foam rollers before purchasing to find one that is comfortable for you to use.

Here are some of the different types of foam rollers available online:

  • Smooth rollers are known for having a smooth, dense foam surface. They are best for people new to foam rolling. They offer even texture and aren’t as intense as a textured roller. This option is less expensive, too.
  • Textured rollers have ridges and knobs on them. They are used to work deeper into muscles, and work out knots and tension.
  • Foam-covered massage sticks can be used to deeply massage your legs or upper back.
  • Foam massage balls can be used for targeted muscle areas. For example, to work out knots in shoulders.

When choosing a foam roller, you’ll also want to take the shape and size into consideration. A shorter roller is more effective for smaller areas like the arms and calves, for example. Shorter rollers are also are more portable if you plan to travel with your roller.

How to start foam rolling

If you’ve never foam rolled before, you may want to learn a few basics before you get started. You can find endless “foam rolling for beginners” videos online that will explain how to safely roll out different parts of the body.

Or if you exercise at a gym with foam rollers, you can also ask a trainer to walk you through how to use one. You can also try foam rolling classes to learn how to use it effectively.

In general, follow these tips to get started:

  • Start with light pressure and build up as you get used to foam rolling. You may find it painful to foam roll at first if your muscles are tight. To adjust pressure, reduce the amount of body weight you’re putting onto the roller. For example, if you’re rolling out your calf, use your arms to help support your body and take some of your body weight off of the roller.
  • Slowly roll tender areas for 10 seconds to start, then work up to 30 to 60 seconds at a time.
  • Drink plenty of water after foam rolling to help with recovery.

If you want more tips, here are 8 foam rolling moves you can try.

Takeaway

Foam rolling can be an effective way to reduce muscle tension before starting your workout. That’s especially the case if you have any leftover tension from exercising over the previous few days.

Foam rolling can also be an important tool to use while cooling down after exercise.

If you add a foam roller to your warm-up and cooldown routine, you may find yourself feeling less sore in the days following.

If you regularly sit or stand for your job, or just have aches and pains, foam rolling can also be useful.

Always talk to your doctor before adding any new tools to your daily routine.

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.

Tips to Maintain Athletic Performance

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Article featured on Coastal Orthopedics

In order to ensure you are performing at your peak performance it’s important to take care of your body. The following tips will help you get the most out of your fitness and keep you healthy for the days to come.

Get Sleep

Making sure you get plenty of sleep at night is essential in ensuring a healthy recovery from any physical activity or workout. Your muscles’ only time to recover is while you sleep. Seven to eight hours of sleep each night is the recommended amount of time to ensure your body is properly recovered, and you get the best workout the next day. If you are finding it difficult to get enough sleep at night, take a 20- to 30-minute nap after your workout, this can aid in recovery.

Try Cardio Outside

It is easy to get into a routine almost as easy as it is to get out of one. If you find yourself in the gym for every workout, we recommend exercising outside every so often. The possibilities are exciting; You can bike, sprint, or even rollerblade. Try the beach – attack the dunes! You will be amazed at the progress you make! Not only will you notice improvement, but the diversity will help in injury prevention.

Eat Right

We are sure you know about this one – but we had to touch on it. A proper diet will give you power on the field, in the gym, or on the track. Make sure your diet has the proper balance of protein, carbohydrates, unsaturated fats, vitamins, and minerals. Hydration is just as crucial as your diet because your body loses a lot of water during workouts. You need to drink more than eight 8-ounce glasses of water required for adults. Athletes should drink more water than average since they lose even more water from intense exercise. For intense workouts, it’s recommended that you should drink 16-20 ounces per pound of body weight lost during the workout.

Treat Your Injuries

When your body starts giving you warning signs, it’s important to listen. We know that this can be very frustrating, especially if you keep getting injuries. However, you need to back off until you get examined, and the injury is healed. Listening to your body is the best way to break the injury cycle.

Respect the Rest Day

After getting in the habit of exercising or working out almost every day, it can be hard to break it up and take a day off; in fact, it may seem counter-intuitive. Taking a day off is important as it allows for your body to repair itself and build back stronger. If you continually refuse to rest, you are only losing performance but putting yourself at a higher risk for injury

Pre and Post Stretching

It is recommended that athletes incorporate a stretch routine into workouts — even when you’re not preparing for a big event. Stretching your muscles regularly (before and after a workout) has many benefits that can help protect your musculoskeletal system and keep you performing at your best.

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.