The Pain Factor

Last year I told an acquaintance that at the age of 46, I had taken up running. The reply was, "Oh, that's awfully hard on your knees." At first I was taken aback. Yes, I knew if I didn't stretch, warm-up or wear properly fitted shoes, I might experience pain or an injury. But the person telling me this was overweight, had borderline high blood pressure, and never worked out. I wondered if this friend realized by living a sedentary lifestyle, the odds of developing heart disease, osteoporosis, diabetes and some cancers had substantially increased. Not to mention that being overweight actually placed this person at a higher risk than me for developing knee pain from osteoarthritis and heel pain as a result of plantar fasciitis.

I'm no spring chicken and sometimes my running resembles a dawdling old hen. But I do know it's necessary to take precautions at any age to guard against injury when participating in physical activity such as running. Because the truth is, sometimes pain happens. When it does, you can either use pain as an excuse or you can use it as a diagnostic tool to help improve and go forward with your performance.

There are three classifications of pain. In simple terms, these can be described as the following:

Nociceptive Pain: felt after an injury to body tissues such as cuts, sprains, broken bones, bruising, surgery, and sometimes cancer. Most pain is of this type.

Neuropathic Pain: resulting from an injury to nerves, the spinal cord or the brain, examples being Phantom Limb Pain and shingles ? which affects nerve tissue.

Psychogenic Pain: is related to a psychological disorder where the type, intensity or proportion of pain experienced is greater than the injury. Some chronic ailments may be related to this type of pain.

Pain can also be defined as acute (an immediate response to an injury) or chronic (a pain lasting more than six weeks). The majority of injuries from physical activity fall into the category of acute nociceptive pain. Although some overuse injuries such as Plantar Fasciitis or Runner's Knee can become chronic if not properly treated or allowed enough time to heal. Most injuries to body tissues are minor and can be treated with nonsteroidal antiinflammatory drugs (NSAID), such as ibuprofen, and ice therapy or R.I.C.E. (rest, ice, compression and elevation) to decrease pain.

Cuts, bruises, strains, sprains, swelling and inflammation can generally be treated in this way. Severe acute injuries, such as fractured bones and ruptured tendons, should always be treated by a medical professional, as is the case with injuries resulting in chronic, neuropathic and psychogenic pain. If you experience minor pain or inflammation during an activity, this is a good time to evaluate what your body is saying and respond in a positive, strengthening manner. Try asking the following questions:

What particular part of my body is affected?

Does the pain happen only during a certain activity or is it constant?

Am I experiencing pain when running or walking on a certain type of terrain?

Is this a new pain or one that has happened before?

What measures can I take to correct or strengthen the affected body area?

I used this list of questions to understand a reoccurring pain on the outside of my legs. After a little research and a trip to my local running specialty store, I learned the pain was IT Band Syndrome. The IT Band is a long fibrous muscle, located on the outside of the leg. When it becomes inflamed, pain is felt at a point near the knee joint. I knew the pain usually happened when I was hiking downhill for long periods of time and it went away after a few days of rest. This signified several areas of my body that needed work: weak leg muscles, a tight IT Band, and not enough arch support to stabilize my knee during an activity. I have incorporated the following positive measures to help strengthen my body's weak points:

Wearing well-fitted running and hiking shoes with strong arch support.

Adding leg strengthening exercises to my daily routine.

Wearing neoprene knee braces on a long hike with a lot of downhill climbing.

Increasing my daily stretching routine, with particular stretching for the IT Band.

Doing stretching and warm-up exercises before a strenuous hike or run.

Cross-training: running, walking, hiking, biking, weight lifting and using the elliptical trainer to provide a variety of exercises to all leg muscles.

Using ice therapy immediately after a hike if I feel pain.

Working up to a strenuous hike by doing shorter hikes on hilly terrain weeks before the big day.

Maintaining a normal weight so as not to place added stress on my legs.

Don't let pain, or your fear of it, be a factor in whether or not you are an active person. Not exercising will result in far worse consequences. Use pain as a guide to become a stronger, more aware and healthier person.

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

About The Author

Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash* SnowPack. Ms. Roach has been instrumental in the research, testing and development of a patented ice therapy called SnowPack. Her injury prevention and treatment articles have been published on running, walking and fitness websites. For more information visit: http://www.snowpackusa.com or NewsFlash*SnowPack at http://home.netcom.com/~newsflash. Louise Roach can be reached at info@snowpackusa.com.

In The News:

---

Bristol Herald Courier
Medical Residents Must Sleep After 16 Hours, Experts Urge
Washington Post, United States - 1 hour ago
The 324-page document is the latest in a series of reports on ways to improve the quality and safety of American medicine. The Institute of Medicine, ...
VIDEO: Medical mistakes due to residents’ fatigue NBC13.com
Doctors Need More Sleep, Fewer Hours 13WHAM-TV
Report: Young doctors should get nap after 16-hour shift WZTV
all 112 news articles

Telegraph.co.uk
Strong medicine
Financial Times, UK - 18 hours ago
The European Commission is right to criticise drugmakers’ practice of extending their monopolies on high cost medicines by keeping out low-cost generic ...
Drug firms 'block' cheap medicine BBC News
EU report: Drug makers block market entry of competing medicines Xinhua
EU says drug industry delay tactics cost us €3bn Times Online
Out-Law.com - United Press Internationalall 338 news articles

Current World News
Expert Panel Seeks Changes in Training of Medical Residents
New York Times, United States - 5 hours ago
The experts’ report, issued by the Institute of Medicine on Tuesday, focused on the grueling training of medical residents, the recent medical school ...
More sleep, not less work, for medical residents USA Today
AASM responds to the Institute of Medicine's report on fatigue and ... EurekAlert (press release)
Report finds doctors-in-training need their zzz's after working 16 ... Akron Beacon Journal
Science Daily (press release) - The Associated Pressall 229 news articles

Dr. Bill Hopper named MediCall Medical Director
MarketWatch - 11 hours ago
Dr. Hopper's more than three decades of clinical experience has included medical management, emergency medicine, solo rural family medicine, medical groups, ...
Med school dean at UND to step down In-Forum
Protein Attributed to Membrane Repair Identified - Mechanism May ... Newswise (press release)
USA Today Examines No-Cost Prescription Drug Samples Kaiser network.org
all 12 news articles

New York Times
The Six Habits of Highly Respectful Physicians
New York Times, United States - 1 hour ago
But as I noted last May in an article in The New England Journal of Medicine, medical schools may be underemphasizing a much simpler virtue: good manners. ...

A&M College of Medicine Cadaver Memorial Service
KBTX, TX - 12 hours ago
The Texas A&M Health Science Center College of Medicine will host its annual Cadaver Memorial Service on Wednesday, December 3 at 4:15 pm at the Reynolds ...

Incorporating Patient Preferences in Evidence-Based Medicine
Journal of American Medical Association (subscription), IL - 10 hours ago
However, their contention that the focus of guidelines on evidence-based medicine (EBM) is responsible for a delay in making values and preferences ...
Incorporating Patient Preferences in Evidence-Based Medicine—Reply Journal of American Medical Association (subscription)
all 2 news articles

Insurance commissioner to investigate ‘concierge’ medicine ...
IFAwebnews.com, MD - 9 hours ago
By Bob Graham Maryland Insurance Commissioner Ralph S. Tyler plans to investigate whether the growing use of “concierge” medicine practices trigger ...

SmartAboutHealth
China Medicine Corporation Awarded GSP Certification
Pharmaceutical Online (press release), PA - 22 hours ago
In conjunction with China Medicine's success in obtaining the GSP certification, the Company will also be considered by the Guangdong FDA to include ...
Morning-after Pill More Accessible After FDA Decision The FDA ... Softpedia
Health Ranger Offers Thirty-One Predictions for 2009 - Health ... Natural News.com
Lung infection drug delay likely Pharmacy Europe
all 197 news articles

MEDICINE CABINET: Options for treating inflamed salivary glands
Newsday, NY - 22 hours ago
I've been diagnosed with inflamed salivary glands. I've lived with this condition for almost five years. I have had some glands removed and have been tested ...

medicine - Google News

Questions to Your Physician or Psychotherapist

According to ongoing research about the needs of patients with emotional problems misinformation or shame to speak about the problem with the doctor or psychotherapist is a major limitation to treatment success. However,... Read More

Prescription Drug Side Effects: Treating From The Outside Or The Inside?

Throughout time there have always been two opposing points of view as to how to maintain good health, or how to regain it after having lost it. This conflict has continued since ancient... Read More

Melatonin, Sleep Enhancement, and ADHD

Overview Melatonin is a natural hormone, which is produced and secreted by the pineal gland. Melatonin plays an important role in the regulation of many hormones in the body. Among its key roles,... Read More

Building A Medical Spa Inside Your Existing Medical Practice

The physicians conundrum: Everywhere, physicians are contemplating or engaged in expanding into the "medical spa" market. Seduced by the media buzz around this hot new phenomenon, many doctors see the medical spa as... Read More

UltraCET: The Dynamic Duo Of Prescription Pain Control Medications

Remember the last time you stubbed your toe? OUCH! It's painful. But a stubbed toe usually doesn't send us running to the medicine cabinet, since we know that the pain will pass within... Read More

OxyContin Addiction: Doctors & Drug Lords

OxyContin is a narcotic drug, an opiate, that has been approved by the FDA to legally treat chronic pain. Chronic pain is documented medical condition, a progressive disease of the nervous system and... Read More

Neurontin Lawsuit: Neurontin Off-Label Abuse Lawyer

Pfizer is currently marketing Neurontin as an oral medication for managing postherptic neuralgia, the pain that lingers after shingles has healed. This is an FDA-approved use, and studies have shown that Neurontin works... Read More

Propulsid Litigation Lawyer Says: Unnecessary Drug Killed 80 People

Propulsid was a popular nighttime heartburn drug before it was pulled in the market in March of 2000. It was linked to dozens of fatal heart rhythm abnormalities. A Food and Drug Administration... Read More

Stevens Johnson Syndrome Lawyer Says: Get Help

SJS is an allergic reaction to certain medications that can result in death. It has been linked to pain killers, antibiotics, barbiturates, anti-convulsants, non-steroid anti-inflammatory drugs, arthritis medications, and sulfa antibiotics such as... Read More

Acid Reflux ? Symptoms and Treatment

Acid reflux (also known as GERD or heartburn) is a common condition -- Over 60 million Americans experience it at least once a month.For some, acid reflux is a temporary phenomenon experienced only... Read More

Advanced Surface Ablation

In patients with corneal thickness below a certain minimum, performing LASIK would be unwise, because the "foundation" may not go back to its original stability. Our colleagues from around the world, agree on... Read More

Lunesta Dependence

Lunesta is a newly released sleeping pill. Marketed as a revolutionary sleep aid, Lunesta is the only medication approved by the FDA for long term treatment of insomnia symptoms. Although Lunesta is a... Read More

Find a Doctor

How to find a doctor? There's no magical route to finding the right doctor. If you have a primary care physician just call him or her and make an appointment. If you don't... Read More

Protect Yourself Against the Flu Vaccine!

The vaccine industry insists that their vaccines against the flu serve as the key to a healthy winter. Although there has not been a serious flu epidemic for 38 years, their vaccines are... Read More

Cholesterol Prescription Medications Can Kill You

While there are numerous options for people to lower cholesterol naturally, thousands and thousands of people are taking prescription medication to lower cholesterol ? risking some very dangerous side effects.These side effects can... Read More

Mend Your Arthritis Pain Relief

=====KNOW YOUR ARTHRITIS=====Arthritis is referred to as the nation?s number one crippling disease and the most common chronic disease in people over 40, arthritis affects more than 40 million Americans.And this figure is... Read More

Finally...Affordable Prescription Medication without Insurance.

If you are like many Americans, you are without health insurance. And the ranks of the uninsured are growing. According to the National Coalition on Health Care (NCHC), the number of uninsured was... Read More

Tomorrow Well Have Rabbit Feet; Cloning

I am not sure where I'm at with this subject of cloning, it sounds a bit cheesy to me; you know the old saying: something smells in Denmark. It kind of reads like... Read More

Fifteen Ways to Fight Heel Pain

There are many different causes of heel pain, but the most common cause is plantar fasciitis (plan * tar fash* ee * I * tis). If you experience a sharp pain in your... Read More

Protopic Cancer Risk Lawyer

The FDA issued a warning in July of 2005 on two skin creams, Elidel (pimecrolimus) and Protopic (tacrolimus) to all ages. Recent animal studies have found that Protopic causes lymphomas and skin cancers... Read More

Another Cold Sore! Why Me?

An estimated 85 million Americans have acquired the herpes simplex (cold sore) virus. And the majority had received the virus before the age of 3.Not such a big surprise when you realize how... Read More

Lunesta Revealed: 7 Things You Must Know Before You Buy Lunesta Prescriptions

Lunesta is a newly released sleeping pill. Marketed as a revolutionary sleep aid, Lunesta is the only medication approved by the FDA for long term treatment of insomnia symptoms. Although Lunesta is a... Read More

ADHD - Are there Treatment Options?

As an ADD coach I am often asked about the treatment options available for Attention Deficit Disorder. Generally when someone says "ADD" the first thing that will come to the layperson's mind is... Read More

Flatfeet in Children: When Are They A Problem?

There are high arch feet and low arch feet and many different foot types in between. Many individuals have flatfeet, but do not have foot problems. All of us are born with flatfeet... Read More

Medical Testing: Health By The Numbers Doesnt Work

Perhaps one of the most insidious dangers in modern technology is medical testing. Although it would be nice to be able to visit our doctor and get all hooked up with electrodes, inflatable... Read More

Stopping Hospital Infections

Each year hospitals end up killing twice as many people than automobiles, some 90,000 deaths in the United States. It is not from malpractice, it is due to infections. Hospital infections affect over... Read More

?Winning the War Against Rheumatoid Arthritis?

RA is a condition that forces half of patients to become disabled from the work force within five to ten years? and reduces life expectancy by as much as 18 years. RA affects... Read More

Accutane Side Effects Lawyer: Hair Loss, Depression, Suicide

You probably know the drug isotretinoin by its trade name, accutane. Accutane is a powerful drug often used to treat acne. Unlike other acne treatments, which are simply antibacterial agents, accutane actually changes... Read More

Chicago Drug Rehab: Long Term Help For a Real Recovery

The central location of the city of Chicago has made it a hub for the distribution of drugs in the Midwest, though much of the problem remains upon the city's streets. The use... Read More