If you are living with a chronic pain condition, you deserve a pain tracker that is easy to use with helpful features for your daily list. These are the best pain tracker apps in 2022 for better managing your condition and preventing pain flare-ups.

Why is it so important to use a pain tracker app?

For those who suffer from acute pain conditions, treatment usually leads in a straight line to recovery. This is not always the case for chronic pain conditions. Using a pain tracker app can help you:

• Identify patterns to your symptoms
• Figure out triggers
• Pinpoint treatments that actually work to ease your pain and provide relief

Using the best symptom tracker apps can also help your doctor get an overall understanding of what’s happening during your days. This is important. It can help them establish the most accurate diagnosis of challenging (and often underdiagnosed) pain conditions like endometriosis and fibromyalgia.

The best pain tracker apps

The best pain tracker apps will all share some key features. The app should be accessed easily from a mobile device. It should have space to record pain levels. The ability to communicate results to a doctor, either electronically or through a printed report, is also key.

There are other features that make pain apps even better. The following pain tracker apps are at the top of our list.

1. CatchMyPain
2. Chronic Pain Tracker
3. GeoPain
4. My Pain Diary & Symptom Tracker
5. MySymptoms
6. Migraine Buddy
7. iBeatPain for Teens
8. Flaredown
9. Manage My Pain
10. Pain Scale
11. WebMD Mobile Pain Coach
12. FibroMapp Pain Manager
13. Care Clinic
14. Smarter Symptom Tracker
15. Symple
16. Curable
17. Year in Pixels

As always, discuss the best option with your doctor.

1. CatchMyPain

The best feature of this app is that it builds community among chronic pain patients with a forum that connects chronic pain patients (and their doctors). When you track your pain, doctors and researchers study the anonymous data you submit. This data guides new areas of research.

CatchMyPain allows you to track not only pain levels but also moods and stress that might affect them.

Available for Android and iOS, free and paid versions.

2. Chronic Pain Tracker

Chronic Pain Tracker is one of the original and most detailed pain tracker apps out there. It offers tracking in 19 categories, including pain intensity, location, and duration.

Compile a .pdf of data to share with your doctor to identify any trends or potential triggers.

Available for iOS, free “lite” version and a “pro” version.

3. GeoPain

The University of Michigan developed GeoPain for people participating in chronic pain and migraine studies. Its unique features allow users to draw the pain on a 3D image and color code symptoms depending on intensity. This helps to visualize what’s going on as well as to monitor progress or changes.

GeoPain also has standard features of any good pain tracking app, including the ability to track treatments, triggers, and side effects of medications.

Available for free for iOS and Android phones.

4. My Pain Diary & Symptom Tracker

The color coding on My Pain Diary makes this pain tracker unique. Log symptoms and track pain and other related events (e.g. weather). Using this information, My Pain Diary will work to make connections to better predict future pain flare-ups.

You can also attach photos to share with your doctor and set reminders for appointments and medications.

Available for Android and iOS phones, both free and paid versions.

5. MySymptoms

MySymptoms is one of the most comprehensive pain management apps we’ve seen. Track your day, including everything from how you slept to the quality of your bowel movements. Developed by a person with irritable bowel syndrome, this app focuses primarily on food and exercise as both trigger and treatment.

Available for iOS and Android for $2.99.

6. Migraine Buddy

When it comes to living with chronic migraines, Migraine Buddy is the friend you did not know you needed. Being able to predict weather-related migraines with a 24-hour heads-up? Check. Easy and simple recording of triggers? Check. Seamless reports to share with your doctor? Check.

Plus, connect with other migraineurs in chat groups and access guides and research on living with migraine headaches.

Available for iOS and Android phones, free (with in-app purchases).

7. iBeatPain for Teens

Sometimes what works for adults just isn’t the best option for teens, and pain tracker apps are no different. iBeatPain for Teens is designed to include not only standard pain tracking features, but also includes school participation sections and specific relaxation techniques for teens.

Available only for iOS phones (free).

8. Flaredown

Flaredown is an easy-to-use app that can be set to your chronic pain condition. From there, it presents a list of common triggers and symptoms. Why do we love this so much? Some days scrolling through a long list of symptoms to find yours can be overwhelming. Flaredown focuses on your specific condition.

You can also track food from a list of over 200,000 entries, weather, and all medications or treatments (including natural or complementary treatments you receive).

Available for free on iOS and Android phones.

9. Manage My Pain

This pain management app can help the families of those who suffer better understand what daily life is like with a chronic pain condition. With easy to read charts and graphs, tracking symptoms and triggers is clear and easy.

The best feature? Helping family members to better visualize your experience of chronic pain.

Available for Android, with a free “lite” version and in-app purchases.

10. PainScale

PainScale is a relatively new pain tracker that covers chronic pain conditions like fibromyalgia, migraines, arthritis, nerve pain, and chronic back pain.

Log symptoms for your conditions and get daily, targeted tips. These can help you manage your pain and get your life back.

Available for free download to both iOS and Android phones.

11. WebMD Mobile Pain Coach

If you have ever searched your symptoms online to get some answers, this pain tracker app might be for you. With a focus on education, WebMD Mobile Pain Coach provides tips on how to manage your pain with diet and exercise.

It’s also a great pain tracker, with features that allow you to keep a diary of pain levels and locations on your body, along with symptoms and triggers.

Available for iOS and Android phones for free.

12. FibroMapp Pain Manager

Don’t let the name fool you. Developed by a web developer who suffers from fibromyalgia, this pain tracker app can also help track and manage symptoms of other chronic conditions, including multiple sclerosis, lupus, and arthritis.

There are trackers for everything from sleep to mood to pain levels. Worried about when medications are due? This app has an alarm to make sure you are on track and not over- (or under-) medicating. Print or email reports for doctors or insurance, too. Finally, you can also display a year’s worth of graphs to get a long-term picture of your pain.

Available for iOS ($2.99) and Android ($2.84).

13. Care Clinic

Care Clinic allows you to track pain, triggers, and other valuable information to share with doctors and caregivers. Set reminders for appointments and medications and easily sync data from other wearables (such as Apple and Google health trackers). With built-in drug libraries and reference materials, you can stay updated on research and potential treatments, too.

One of our favorite features of this pain app is that it doesn’t just track. It also helps you create an action plan for treatments that may include food, exercise, and medications. It also has a feature that points out potential medication interactions.

Available for iOS and Android, both free.

14. Smarter Symptom Tracker

This app is used by both patients and their doctors to coordinate and track symptoms and care. Patients use the mobile app to:

• Log symptoms and treatments
• Record diary entries
• Refill prescriptions

Doctors then use the web version that is synced to the patient version to record progress in treatment and track any changes that need to be made.

Available for free on iOS and Android.

15. Symple

Based on the idea that a tracking app empowers patients to take control of their health, Symple tracks diet, activity, and medication.

It also syncs data from Apple Health to build a clearer picture of your overall health and well-being (and any changes).

Available for free on iOS, with enhanced features for paid versions.

16. Curable

Curable is a pain management app uses a different approach to track and manage chronic pain. The three founders of this app all suffer from chronic pain. They have gathered doctors and researchers across the spectrum of chronic pain conditions to help design and deliver pain management exercises and tips for relief of your specific pain.

Clara is a virtual assistant in the app who leads you through exercises that take a biopsychosocial approach, connecting mind and body. Used in conjunction with other pain tracker apps, Curable is one way to look at your chronic pain differently.

Available for iOS and Android as a monthly subscription ($4.99 a month, billed annually).

17. Year in Pixels

We couldn’t resist bringing an artistic flare to the list.

Year in Pixels functions as a visual representation of a pattern of pain and symptoms using colored-coded pixels. You assign a color on a pain rating scale, and then use that scale to rate your day. The app also features a place to record emotions or other details to provide a better picture of how your day went.

Available free for both iOS and Android, with in-app purchase options.

Don’t want to use pain tracker apps?

Not interested in downloading another app to your phone? We get it. There are many different ways to track pain, diet, activity, and triggers that don’t involve staring at a screen.

We like the idea of going analog with a pain tracker bullet journal as a way to channel some creativity while tracking symptoms and treatments. You can also use pain scale charts to give yourself (and your care providers) a quick visual of how you are feeling.

Get help with your pain

No matter how you track it, our team at Arizona Pain can help you make sense of what you’re feeling. If you are experiencing chronic pain and looking for a comprehensive, compassionate treatment plan, get in touch today. We can help you get your life back.

Energy drinks are a growing trend for those looking for an energy boost. Some use it as a morning pick-me-up. Others use it to push themselves at the gym a little harder. No matter the reason, energy drinks are being consumed more than ever, but does that mean that they are a pain friendly choice? And, when it comes to pain patients, how do energy drinks affect you and impact your pain condition?

Energy drinks: By the numbers

This fairly new product is starting to get more attention from the scientific community as a report from the Substance Abuse and Mental Health Services Administration found that emergency room visits involving energy drinks doubled from 2007 to 2011. This is partly due to the fact that the energy drink industry had a 60% market growth during this time, but it does show a trend that some energy drinks can have serious health consequences.

How do energy drinks affect you?

Let’s break down the ingredients most commonly found in energy drinks and dive into what they do in the body in order to determine an energy drink’s impact on health.

Caffeine

Caffeine is one of the most widely used drugs on the planet and stimulates a person’s central nervous system. It is a part of most people’s daily life and it is a generally accepted guideline that a consumption of 400 mg of caffeine a day is considered safe.

Even in safe limits, though, there are extra (and tricky) considerations. Some fibromyalgia sufferers, for instance, find that even small doses of caffeine can cause a pain flare-up, or can adversely impact sleep to the point of causing more pain the next day. Some migraine or headache sufferers also report that caffeine can cause pain. On the other hand, some migraine sufferers actually find that caffeine can help alleviate head pain symptoms, and some fibromyalgia sufferers find the same.

Your body and your pain are specific to you. When it comes to caffeine, keep a pain and food diary to track what you eat and associated symptoms so you can start to figure out what helps and what hurts. It is also a good idea to consult your doctor if you are taking prescription drugs as caffeine is known to interact poorly with many other medications.

That concerns safe levels of caffeine consumption, however. Energy drinks contain large amounts of caffeine and, depending on the drink, can have reported amounts of anywhere from 50 – 250 mg of caffeine per can. This is the main reason why energy drinks produce a performance boost, increase memory, and make the user more alert.

High caffeine consumption comes with quite a few downsides, though. Regular caffeine intake can cause high blood pressure, risk of heart attack (even in younger adults), increase risk for gout attacks, decrease bone density, increase anxiety, and lead to insomnia, just to name a few.

Sugar

Sugar is a simple carbohydrate that our body breaks down and uses as energy to fuel our cells. Generally, an eight-ounce energy drink has somewhere between 21g and 34g of sugar that can come in the form of sucrose, glucose, or high fructose corn syrup. The American Heart Association suggests that adult women should only consume 25g and men 37.5g of sugar at most per day, so it is easy to see how drastic a single energy drink can be.

Sugar does provide some benefits like an instant energy boost, but mostly it can hurt your body. It can cause increased inflammation in joints, it can decrease the immune response, it can cause a pain flare-up, and it also has some nasty effects on the tooth and gums. It also can cause a sugar crash, which will leave you tired and cranky. Sugar is one thing that you should always make sure you are consuming in moderation.

Even if the energy drink contains a sugar substitute instead of actual sugar, there simply hasn’t been enough research done on the more popular sugar substitutes to know how they impact the body.

Guarana

Guarana is a South American plant compound found in most energy drinks that has a large amount of natural caffeine – approximately 40g per 1g of guarana. What does that mean exactly? It means that drink companies are not required to report that added caffeine to the total of an energy drink, which means that it is likely that your favorite drink has much more caffeine than you realized.

Taurine

Taurine is a common amino acid that supports numerous bodily functions including brain development and regulating water and in minerals in the blood. While there is some preliminary evidence that it helps prevent and treat cardiovascular disease, further studies are still required. As it is, diets in the U.S. are generally fairly rich in taurine so it is unknown whether more of this compound has any other additional benefits.

These are common ingredients in energy drinks, but there are many more depending on the brand you choose. So, how do energy drinks affect you, especially if you have a chronic pain condition? Generally, not well. Based on their ingredients (and the amounts of those ingredients), it is always better and healthier to find an alternative to energy drinks especially if you have chronic pain.

What are some better alternatives to energy drinks?          

The large amounts of sugar and caffeine make this “dietary supplement” a poor choice for a healthy lifestyle. Instead of grabbing an energy drink the next time you are in a slump, try one of these tasty alternatives to get you energized and back in the game.

• Smoothies are always an excellent choice. Specifically, vegetable smoothies that include spinach, kale, or parsley. You can also add a touch of ginger to help boost your energy levels and even reduce pain. Throw in some fruits or honey to create different combinations so you never get bored.
• Green tea has many health benefits that beat out energy drinks. Not only does it boost your metabolism, but it also has been reported to have positive effects on the heart and brain. It does usually contain caffeine, but only 25 – 40mg. That’s just enough to get your body making cortisol, an important hormone in keeping up energy levels.
• Chocolate milk provides a great balance between carbohydrates and protein, plus it gives you calcium. Grab a small glass of it for a healthy treat that is a perfect post-work out recovery drink.
• Coconut water is a good option as it has fewer calories and more potassium than most energy drinks. It also has many other essential nutrients such as magnesium, phosphorus, and calcium. This drink is rich and refreshing while still being great for your body.
• Good ol’ fashioned water. Water is very important for a healthy body as it supplies the muscles with nutrients and is crucial in every metabolic reaction. When you are dehydrated, your metabolism slows down and you start to feel sluggish. Downing some water can be just the trick to pep you back up again. Added bonus: add some fresh fruit to your water to get some added vitamins and minerals even more energy!

How do you get your motor running when your energy is low? How do energy drinks affect you?

The widespread pain condition known as fibromyalgia can be debilitating long before it’s diagnosed. Since women experience fibromyalgia compared to men at a rate of nearly nine to one, men have the additional challenge of getting their doctors to even consider that a cluster of symptoms could be fibromyalgia. Fibromyalgia in men does occur, perhaps at higher rates than previously understood. Here’s what you need to know about fibromyalgia in men.

Do men get fibromyalgia?

The challenges of fibromyalgia in men starts at the very beginning with historically low rates of incidence. Research indicates that roughly ten million people in the U.S. have fibromyalgia, with as many as one and a half million of those being men living with fibromyalgia (both diagnosed and undiagnosed).

Because the typical cluster of fibromyalgia symptoms can indicate other medical conditions, most doctors won’t reach first for a fibromyalgia diagnosis in men. Indeed, it may not even be a discussion for most doctors. This presents significant difficulties when it comes to treatment – both physically and mentally. If your doctor won’t even consider it, how could fibromyalgia be a possibility?

The truth is, men do get fibromyalgia, and they deserve supportive treatment options.

Risk factors

The main risk factor for fibromyalgia is gender, but there are other factors that can increase your risk. Rheumatic disease, including lupus, increases your chances of fibromyalgia, as does having a first-degree relative, male or female, with fibromyalgia.

People with mood disorders such as depression and anxiety are also at an increased risk of fibromyalgia.

In general, patients with chronic and systemic inflammation accompanied by a genetic link and a history of mood disorders are most at risk of developing fibromyalgia.

16 fibromyalgia in men symptoms

The number one fibromyalgia in men symptom is stigma. Men who experience other symptoms of fibromyalgia may be described as weak, lazy, or whiney. They may be accused of not taking care of their family or shirking their responsibilities. All of these assessments are patently unfair and may prevent men from seeking treatment. A stiff upper lip and stoic demeanor may sound good on paper, but many men suffer needlessly because of the expectation to be tough and strong.

Fibromyalgia is no joke, with symptoms that can make just getting out of bed nearly impossible. Here are 15 symptoms and co-occurring disorders men with fibromyalgia might experience.

1. Cognitive difficulties with concentration and memory (also known as “fibro fog”)
2. Tenderness across the body
3. Migraines or headaches
4. Pins and needle sensations
5. Irritable bowel syndrome
6. Nausea
7. Lower gastrointestinal issues, including constipation, diarrhea, and excessive gas
8. Sleep disorders, including insomnia or extreme fatigue
9. Anxiety, depression, or other mental health challenges
10. Increased sensitivity to hot and cold
11. Difficulty with balance
12. Stiffness in joints
13. Emotional sensitivity
14. Muscle spasms
15. Anger and irritability (often masking depression or other mood disorders)

What does fibromyalgia feel like?

All of these symptoms may not be present, but a diagnosis of fibromyalgia relies on the presence of a cluster of them over time.

Men also report hyperalgesia (amplified pain) specifically in the neck more frequently than women. For men who have delayed seeking treatment for years, this may be the one symptom that reliably sends them to their doctor.

Symptoms may appear and be very intense, only to disappear completely for weeks or months at a time. Some men with fibromyalgia find their symptoms intensify with lack of sleep or changes to the weather. Others experience a fairly constant set of symptoms.

Sensitivity to bright lights and loud sounds may also be present, sometimes increased by allodynia. Allodynia is pain sensation triggered by even the slightest touch, including a breeze, a hug, or a handshake.

Extended periods of stress, poor sleep, poor diet, and limited physical activity may also trigger symptoms.

Diagnosing fibromyalgia in men

When men are the primary provider for their families, this can add to the challenge of getting a fibromyalgia diagnosis. Fibromyalgia costs more annually than diabetes and high blood pressure in terms of direct medical costs and missed work and lost wages. The first step in a diagnosis is finding a doctor who is willing to explore fibromyalgia as a possible condition.

Research and anecdotal evidence offer conflicting opinions on how men experience symptoms, further complicating diagnosis. Some researchers believe that men experience milder symptoms (and fewer of them), while others report that men experience more severe symptoms that include less ability to function and a lower quality of life.

Clearly, your doctor matters when it comes to obtaining a diagnosis. They will take a complete medical and family history to eliminate the possibility of other conditions.

Conditions with some symptomatic similarities include:

• Multiple chemical sensitivity
• Tension-type headaches
• Interstitial cystitis
• Chronic fatigue syndrome
• Irritable bowel syndrome
• Restless legs syndrome
• Post-traumatic stress disorder (PTSD)
• Migraines
• Temporomandibular joint dysfunction (TMD)
• Lyme disease
• Multiple sclerosis or myasthenia gravis

A formal diagnosis

Tracking fibromyalgia symptoms is an important part of getting a diagnosis. Keeping a pain journal (or tracking with a pain app on your phone) can help you identify patterns in symptoms that can be useful in the beginning stages of your fibromyalgia treatment.

Along with reviewing your symptoms, your doctor will complete a thorough physical exam looking for tender points in the body. Fibromyalgia pain is generally felt symmetrically but may not be present in all areas across the body. While this is no longer the clear indicator of fibromyalgia it once was, tender points can provide important information during a diagnosis.

Your doctor will also use the 2010 American College of Rheumatology diagnosis guidelines to assist them in getting a clear picture of your symptoms. These new guidelines look to the following markers for a formal fibromyalgia diagnosis.

1. Widespread pain index (WPI) greater than or equal to seven and symptom severity (SS) scale score greater than or equal to five or WPI equaling three to six and SS scale score greater than or equal to nine
2. Symptoms have to persist for at least 90 days, or three months
3. There is no alternate disorder that can explain the pain
4. The WPI notes the number of areas in which the patient has felt pain over the past week, with a score that will be between zero and 19

As a part of your physical, your doctor will also run lab tests, largely to uncover what your condition is not (fibromyalgia cannot be diagnosed with a blood test). Some tests your doctor may order include:

• Complete blood count
• Urinalysis
• Erythrocyte sedimentation rate
• Thyroid function tests
• Vitamin D levels

Taken together, all of this gathered information can help present a clearer picture of all symptoms you’re experiencing, potentially leading to a fibromyalgia diagnosis.

How to treat fibromyalgia in men: 11 treatments

Healthcare professionals treat fibromyalgia in men in two ways: symptomatically and holistically. Typically, the goal is to ease current symptoms while working towards long-term remission of them. While there is no known cure for fibromyalgia, it is possible to lengthen periods of remission, ease painful attacks, and improve a person’s overall quality of life.

Lifestyle changes

Making certain lifestyle changes are the best way to prevent flare-ups. Getting plenty of good-quality rest is crucial. Many men resist this due to the above-mentioned stigma about being lazy, but combat that notion with a healthy dose of exercise three or four hours before bed.

Regular exercise promotes good sleep, and it directly combats the perception of laziness. Exercise also promotes excellent mental health, reducing the risk and severity of depression, anxiety, and symptoms of PTSD.

Eating a healthy diet is also key to managing any chronic pain condition. Adding plenty of fresh fruit and vegetables and lean, healthy protein can help keep your body healthy. Eating an anti-inflammatory diet that includes things like turmeric, tart cherries, and ginger may also help when pain flares up.

There is also increasing evidence that gut health is an important factor in the management of many chronic conditions. Including probiotic foods like kefir, sauerkraut, and kombucha in your diet can also ease any digestive symptoms and strengthen what is known as the brain-gut axis.

Alternative treatments

The following five treatments can also ease pain and the stress that it causes.

1. Float tanks: Weightless treatment in float tanks can ease pain and stress in just one session.
2. Acupuncture: Research on acupuncture has suggested that it can ease painful symptoms and restore mobility and ease of movement.
3. Gentle massage: Light massage on a regular basis can help maintain good circulation, ease pain, and relieve stress.
4. Biofeedback: Patients learn how to recognize, monitor, and control their body’s physical response to pain. This can help to literally change the way the body responds over time.
5. Mindfulness meditation: Mindfulness meditation does not ease pain so much as it eases a person’s response to it.

Interventional fibromyalgia treatments

In addition to the above holistic treatments, there are medications that can help address painful flare-ups. There are currently only three approved fibromyalgia medications:

1. Lyrica
2. Cymbalta
3. Savella

Off-label medications sometimes prescribed for fibromyalgia include:

• Certain antidepressants, such as milnacipran or amitriptyline
• Muscle relaxants, like cyclobenzaprine
• Anti-seizure medications, such as gabapentin or pregabalin
• Anti-steroidal inflammatory medications (NSAIDs) for acute pain episodes

While some might reach for opioid medications as a first-line treatment for fibromyalgia, there is no evidence that opioids are effective for long-term management of chronic pain. For acute pain and cancer, opioids may provide relief, but for chronic conditions the risk of addiction and complicating side effects outweigh any possible minor relief.

Epidural steroid injections for tender points or TENS unit therapy may also provide pain relief during flare-ups.

Get help

In addition to treatment, men who are recently diagnosed with fibromyalgia may find tremendous relief by participating in a fibromyalgia support group.

These groups are filled with men who are going through the same challenge and they can help you deal with the pressures placed on men diagnosed with a chronic illness. Fibromyalgia support groups (or individualized therapy) can also help you navigate any mood disorders that may be present in addition to fibromyalgia.

We know how challenging it can be for men with fibromyalgia to ask for help. If you are in Arizona, give the compassionate doctors at Arizona Pain a call. We can help you get your life back.

Spinal stenosis is a pain condition that affects an estimated 500,000 people in the U.S. While some cases are mild and have little impact on daily life, other people experience debilitating pain and limited mobility. If you or someone you love is suffering, these are some of the best treatments for spinal stenosis.

What is spinal stenosis?

Spinal stenosis is a narrowing of the spine that occurs most often in the lower back (but can also occur in the cervical spine). This narrowing eventually begins to crowd the spinal cord and nerves in the spinal column. When this happens, radiating pain and mobility issues can quickly follow.

People over 65 are most at risk for spinal stenosis, but scoliosis and hypertension can contribute to its development also. The primary symptoms of spinal stenosis include:

• Radiating pain (called sciatica when it occurs in the lower back)
• Numbness or tingling in the arms, hands, legs, or feet
• Weakness in the extremities
• Neck pain (in cervical spinal stenosis)
• Clumsiness in the arms and hands (in cervical spinal stenosis)

If nerve compression is severe and untreated, it can lead to loss of bowel and bladder control, permanent damage, or even paralysis.

What are the best treatments for spinal stenosis?

The best spinal stenosis treatments are as individual as the person with this pain condition. There is no one miracle treatment that works for everyone. The best results occur when multiple treatments are put into place together.

Here’s where to get started, along with answers to frequently-asked questions.

Is walking good for spinal stenosis?

While some people might want to hit the couch when the pain of spinal stenosis comes on, a better idea is to lace up your shoes and hit the road. Walking is a full-body, low-impact exercise that improves overall health. The benefits of walking — especially in nature, if you can manage it — are countless.

• Group walks play a role in “undoing” the stressful effects of chronic pain
• Walking can ease anxiety and depression, which helps in treating pain conditions
• Exercise is not only good for spinal stenosis — it can provide the same level of pain relief as medication
• Walking not only decreases pain; it also increases quality of life

Walking is free, low-impact, available to most everyone, and a great primary treatment for spinal stenosis.

Stretches for spinal stenosis

Want one of the best spinal stenosis treatments that doesn’t cost a thing and is available to anyone at any level of fitness? Stretches. Targeted spinal stenosis exercises can help lengthen the spine and relieve pressure on your nerves.

Flexion exercises in particular decreased pain and lowered the risk of disability in people with spinal stenosis. Core stability stretches and exercises also resulted in an increase in walking capacity.

Flexion exercises bring space between the vertebrae, and core stability exercise helps build muscles to keep that space open. These exercises are portable, requiring little to no equipment, and can be done wherever you have space.

Yoga for spinal stenosis

For lower back pain, yoga is hard to beat. Yoga builds long, strong muscles and a tall, graceful spine. When it comes to yoga for spinal stenosis, research is growing.

• For both neck and lower back pain, Iyengar yoga outperforms other interventions when it comes to short-term pain relief and mobility
• Stretching in yoga improves gait, decreases pain, and increases well-being and the ability to deal with the mental aspects of pain

Overall, yoga is a great way to relax and manage the physical, mental, and emotional sides of chronic pain.

Back brace for spinal stenosis

In your everyday life, a simple back brace for spinal stenosis can be a lifesaver.

Note: This treatment does not work to fix the underlying mechanical issue; it’s a comfort measure that you can put in place as your back heals.

Acupuncture for spinal stenosis

How could medical practitioners working over 3,000 years ago have developed a treatment for spinal stenosis? Instead of looking only at symptoms, traditional Chinese medical doctors viewed the body as a whole, with energy lines called meridians running through it. When one of these lines becomes blocked, the energy (or Qi, pronounced “chee”) cannot flow. This causes pain and disease. Using hair-thin needles, acupuncture targets specific points in the body to release stuck Qi.

Western medicine has found that acupuncture creates a neurological healing response. It’s not well understood exactly how acupuncture works, but in a 2018 study, people receiving acupuncture for spinal stenosis had less pain and better physical function than the exercise and medication groups.

As a standalone therapy for sciatic pain, acupuncture relieved pain in a majority of patients in another 2015 study. Because sciatica is one of the primary symptoms of spinal stenosis, this is a promising result.

Massage for spinal stenosis

Massage for spinal stenosis does not have much focused research, but there is evidence that massage can help for non-specific lower back pain. One study found that weekly massage over a ten-week period provided pain relief for up to six months.

Other studies have supported this finding. It may be that massage therapy increases circulation in the area being massaged. Better circulation is associated with faster healing.

Another potential reason for massage’s healing touch is the relaxation and stress relief that massage provides. Struggling with chronic pain is exhausting. Massage offers a chance to get away from that struggle, one hour at a time.

Can a chiropractor help with spinal stenosis?

It makes sense to turn to a chiropractor when it comes to the structural integrity of the spine. After all, a chiropractor’s work focuses on correcting alignment in the spine that leads to pain or disease.

Since it is common to see a chiropractor for sciatica, it stands to reason that regular visits to the chiropractor can help with spinal stenosis.

Physical therapy for spinal stenosis

While all of the above treatments can have a positive effect on spinal stenosis, a 2019 study found that the biggest improvements occurred in those participating in physical therapy.

Why?

Working with a physical therapist means that exercise is specifically targeted to you and your particular condition. Of course it’s beneficial to move your body, but a physical therapist takes into consideration your starting point, the condition you are trying to improve, and other lifestyle factors or underlying health conditions. They can then develop specific exercises, just for you, and teach you how to do them properly.

This also gives you the most bang for your exercise buck — no more sloppy planks or half-hearted stretches when your physical therapist is standing next to you!

Physical therapy is another way to re-learn how to use your body in support of good health. And it just so happens to be one of the best treatments for spinal stenosis — one study in 2015 found that physical therapy had better outcomes than surgery when treating spinal stenosis.

Injections for spinal stenosis

One of the most challenging things about spinal stenosis treatments is that the person in pain is sometimes so debilitated that nothing has a chance to improve. Pain levels make it impossible to begin exercise or physical therapy. That’s where injections for spinal stenosis can help.

Injections for spinal stenosis consist of a corticosteroid to control inflammation and an anesthetic injected into the area above the affected nerve. This injection does not correct the underlying spinal stenosis, but it does give the person in pain some relief so that other treatments can begin.

Research has found that epidural steroid injections have both short- and long-term benefits in terms of pain relief and mobility. For people concerned about the side effects of corticosteroids, another study found that lidocaine-only injections offered the same benefits as lidocaine and a steroid.

While many people use injections as a long-term pain solution, others might receive only one or two in combination with other spinal stenosis treatments.

Vertiflex procedure for spinal stenosis

The Vertiflex procedure for spinal stenosis (also called the Superion® implant) is a new way to increase the space between the vertebrae — space that may collapse as spinal stenosis progresses.

This new procedure uses a small spacer inserted between the spinous processes (those bumps you can feel on your back). This spacer relieves pressure on the nerves, which in turn relieves pain and other symptoms of spinal stenosis.

In a long-term study of the Vertiflex procedure for spinal stenosis, 90% of study participants were pleased with their pain relief. Another study found that people were able to reduce their opioid intake by 85% after the Superion® implant was placed. All of this research builds on one of the very first studies — a two-year look that found pain score improvements similar to the usual first-line treatment of spinal stenosis.

This procedure is considered minimally invasive and only takes about 30 minutes. It can be a good option for people who are not finding relief from more conservative treatments but who also would like to avoid surgery.

Surgery for spinal stenosis

The big question: should I have surgery for spinal stenosis?

Surgery is generally a treatment of last resort, only suggested in cases where other measures have provided no relief (or when symptoms are getting worse). There are several different types of surgery that can help severe cases.

• Laminectomy: This involves removing part of the vertebrae (and potentially bone spurs and ligaments) compressing the nerves
• Laminoplasty: Laminoplasty is for cervical spinal stenosis, removing part of the bone and inserting plates and screws to maintain space
• Foraminotomy: Nerve roots exit the vertebra through the foramen, and this surgery removes bone to make more space there

Spinal fusion is offered when other surgeries and treatments have not helped maintain the space in the spine. This procedure joins two or more vertebrae to create stability and prevent further compression or deterioration in the spine.

New spinal stenosis treatments

The LimiFlex clinical trial has been in progress since 2017 and is focusing on a new type of spinal fusion. This treatment is specifically for people with spinal stenosis as a result of degenerative spondylolisthesis. The study will follow participants for five years, so this treatment is still on the horizon.

Another systematic review examining the safety and effectiveness of acupotomy has been underway since 2019. Acupotomy is a form of acupuncture that uses a scalpel-like needle to break up more muscle adhesions. Researchers hope to find a treatment for spinal stenosis like this that is less invasive and has fewer potential risks.

Rounding out potential spinal stenosis treatments is stem cell therapy. Injecting mesenchymal stem cells derived from adult fat and bone tissue may help repair damage done by spinal stenosis. This treatment focuses on repairing the cause of pain, not just treating symptoms.

These treatments may not be available yet, but talk to your doctor to learn more.

Find help for your spinal stenosis pain 

What are the best treatments for spinal stenosis?  The ones that work for you. This might be a combination of several treatments working together to relieve pain, increase mobility, and improve your quality of life.

You don’t have to live in pain. If you are looking for the best treatments for spinal stenosis, Arizona Pain can help you get your life back. Get in touch today.

Few things are more relaxing than soaking in a hot tub or sauna, or possibly hitting the steam room. For patients with fibromyalgia or other types of chronic pain who are looking to reduce discomfort, heat therapy can help diminish pain as well as reduce stress and promote feelings of wellbeing.

Sauna or stream room?

Saunas and steam rooms offer different types of heat, and which one you prefer will likely depend on personal preference.

A sauna tends to have dry heat, like Arizona in the summer but hotter. The rooms are typically heated anywhere from 160 degrees to 200 degrees. The extreme heat causes the body’s skin temperature to reach 104 degrees within a few minutes, according to Harvard Health. The heat also results in a quickening of the pulse, which forces the body to circulate blood and other fluids more rapidly.

The body’s hard work to pump blood to the skin and cool the body results in sweat, which many people say cleanses and detoxifies the body although not too many scientific studies support this claim, according to Greatist. That’s because other internal organs, like the kidneys and the liver are responsible for the bulk of the body’s detoxification and not the skin.

Saunas have long been used in some cultures as a way to promote good health. In Finland, saunas have been used since the 12^th century, and today are commonly accessible to the general population. In the U.S., saunas and steam rooms tend to be luxuries or uncommon amenities.

Finnish researchers have discovered that several sauna sessions each week diminish the risk for cardiovascular disease, reports Reuters Health. Researchers cautioned that people should drink plenty of water after sitting in the sauna.

A steam room, meanwhile, tends to be cooler than a sauna, reaching about 110 degrees to 120 degrees. The room is heated through steam piped in and so the feel is more analogous to a bathroom after someone takes a long, hot shower. Moist heat is a recommended treatment for fibromyalgia, and many people find steam rooms soothing for pain, reports WebMD.

Not many studies have been done to measure the effects steam rooms or saunas have on people with chronic pain or fibromyalgia. However, both types of heated therapy promote feelings of relaxation, which can in turn reduce pain.

One way saunas may benefit people with fibromyalgia is by improving elasticity in muscle tendons, according to research by Dr. Peter Rowe, director of the Chronic Fatigue Clinic at Johns Hopkins Children’s Center. This increased elasticity could help people with chronic pain feel more agile.

Many people say there’s a feeling of camaraderie inside the rooms, and that social atmosphere further induces feelings of relaxation. Social support is important for managing chronic pain, and taking a friend to the sauna or steam room could be a great way to hang out while relaxing and taking positive action to reduce chronic pain.

Other possible health benefits of heat therapy include improved strength and enhanced muscle recovery, according to Greatist. Some studies have also shown regular visits to the sauna potentially lower cholesterol and blood pressure while improving insulin sensitivity, which plays a role in diabetes. If you have diabetes, heart problems, or other health problem besides fibromyalgia or chronic pain, talk to a doctor before heading in to soak up the heat.

Saunas and steam rooms not without risk

Pain patients should approach heat therapy with caution because the high temperatures could also activate stress hormones.

The potential for stress makes it important to choose the right type of heat therapy. Some people prefer dry heat while others prefer more moisture in the air. Opting for a sauna, steam room, or even hot tub treatment depending on those personal preferences will ensure you derive the optimum benefit.

Although people frequently use saunas after strenuous exercise, doctors generally don’t advise this practice because the extreme heat can be stressful to the heart, according to the LA Times. Although some research has found that saunas promote heart health, sitting in the sauna may cause heart failure in those with an existing heart condition.

Build up the amount of time you spend in the sauna or steam room slowly, starting with maybe just a minute or two and then gradually increasing the amount of time to five or ten minutes. Sitting inside too long can cause heat exhaustion or dehydration, so make sure to drink plenty of water and exit the room if you feel light-headed or dizzy, even if you just entered.

Float therapy for fibromyalgia offers hope

Float therapy is a relatively new trend, but proponents say the health benefits are tremendous, and an entire research initiative has emerged studying the benefits specific to fibromyalgia. The Fibromyalgia Floatation Project (FFP) is a loosely organized group of scientists and businesspeople interested in furthering the limited, but promising research.

An FFP study completed in Sweden found float spas can “produce significant temporary relief to the symptoms of fibromyalgia.” Patients benefited from less pain and reduced stress, anxiety, and muscle tension. Study participants also reported improved feelings of wellbeing, enhanced relaxation, and even more energy.

Float therapy involves the use of salt-water filled pods. The water is so heavily salted that the person effortlessly floats, with no worry of sinking. The water is heated to skin temperature to promote the ultimate relaxation. The goal is sensory deprivation, in which all the noisy stimuli of daily living—light, noise, email, and people—vanish. In the float tank, people fall into a deep state of relaxation that proponents say is profoundly healing.

Because the water is the same temperature as the skin, people can’t tell where their body begins and ends while floating, writes Shelly Fan in Discover magazine. This contributes to the feeling of relaxation and may result in a deep meditative state. When the mind stops, the body can fully rest, which helps to increase levels of energy.

While researchers generally believe that fibromyalgia results from disturbances in how the body processes pain, some research has suggested that the stress and sleep deprivation associated with fibromyalgia may result in a magnesium deficiency. Floating in a bed of salt helps to alleviate this deficiency, according to FFP.

Have you tried a form of heat therapy for fibromyalgia?

Image by Hotel Arthur via Flickr

Knee pain can appear in many forms. Arthritis, an injury, and gradual wear and tear as you age can all have an effect on your activities and comfort level. If you’re unable to walk or climb a stairs because of your pain (and have tried several non-invasive methods to find relief), knee replacement surgery may be the best way to get your life back. While the benefits of the procedure may significantly outweigh temporary discomfort, it’s important to have realistic expectations regarding your recovery timeline and knee replacement pain after surgery.

What does knee replacement surgery recovery look like?

During knee replacement surgery, your doctor will make an incision before moving your knee cap and cutting away any damaged bone, cartilage, and joint surfaces. Artificial joints will then be attached and tested by bending and rotating your knee before your doctor closes your incision with stitches.

Whether you’re having a total or partial knee replacement will have an effect on your pain level and recovery.

A traditional total knee replacement will typically require one to three months of recovery with the use of a walker or a cane. On the other hand, a partial knee replacement is much less invasive. Patients usually walk without assistance within two weeks. This is because the incision is much smaller and there is significantly less blood loss. While this may sound more appealing than a total knee replacement, only about 10% of patients are good candidates for a partial knee replacement procedure.

After your surgery, you’ll follow weight-bearing guidelines. How much pressure your new knee can initially support will depend on the condition of your natural bone, as well as the type of prosthesis you have.

Also note that every patient heals at a different pace. Practicing knee-strengthening exercises before surgery can help you recover more quickly, but an elderly patient, smoker, or someone who suffers from other medical conditions may take longer to heal. Talk to your doctor about your medical history to gain a better understanding of what to expect from your personal recovery journey. Always follow their directions exactly for recovery.

What causes pain after knee replacement surgery?

Researchers continue to study the many causes of pain after knee replacement surgery. Some are biological and due to conditions present before surgery, while others are due to complications that arise during surgery.

On the biological side, patients suffering from arthritis may experience increased sensitivity because of the ongoing pain that was present before surgery. As we’ll explain below, inflammatory responses and allergy-related problems can also contribute to persistent pain. Another source of pain is referred pain originating from the hip due to a change in alignment.

If you are experiencing ongoing pain after knee replacement surgery, but do not have a medical history of arthritis or the previously mentioned issues, you may be dealing with surgical complications. While your doctor will take steps to prevent problems, it’s still possible for these to rare issues to occur:

• Infection
• Nerve injury
• Prosthetic loosening
• Poor alignment or rotation
• Incorrect sizing
• Instability
• Stiffness

Remember to stay open and honest with your doctors. This will help them properly diagnose and treat the problem to get you the pain relief you’re looking for.

Where will I feel knee replacement pain?

As mentioned above, knee replacement pain can come in many different forms depending on the cause. Knee pain is to be expected due to the surgical procedure itself, with swelling, bruising, and the introduction of prosthetic parts.

Beyond that, it is possible to feel pain in parts of the body other than your knee. This is known as referred pain.

Your hips, lower back, groin area, and calves may initially hurt due to the change in your stance and the way you walk. Of course, it is also typical to feel sore due to extended amounts of time in bed during your recovery.

Knee replacement pain: The week following surgery

You should expect to stay in the hospital for several days following knee replacement surgery. This is often considered the most painful stage of the recovery process. Your doctor will prescribe medications to help you manage your pain level.

In addition to icing your knee, you may be encouraged to move your foot and ankle to increase blood flow and lower the risk of swelling and blood clots. Your doctor may also use blood thinners, support hose, and compression boots to prevent further complications.

Generally the day after surgery, a physical therapist will show you exercises that will help you recover your range of motion and continue to heal. You may even be asked to get up and take a few steps (with assistance). Patients who get up and put a safe amount of weight on their new knee typically experience a quicker recovery.

After leaving the hospital, most patients continue to take some form of pain medication for two to six weeks. Your doctor will determine the best method of pain relief for your specific needs, whether it is over-the-counter medications or something stronger.

Knee replacement pain after three months

Swelling and bruising can continue for three months or more following knee replacement surgery. However, it varies from patient to patient and depends on the condition you were in before surgery. Many patients are back to their activities without the pain they had before surgery by this stage of recovery.

If you find that any movement or activity is still exceedingly painful after three months, you may be experiencing chronic pain. Chronic pain is defined as pain persisting for three months or longer. It’s a condition that affects roughly 20% of knee replacement surgery patients. It can develop and increase in intensity in the weeks and months following surgery. This can have a huge impact on your overall quality of life. Talk to your doctor for help.

Pain after knee replacement: six months

If you are still experiencing pain six months after surgery, you may be wondering how long it will be until you feel normal again. Unfortunately, there is no easy answer.

In some cases, it may take up to a year for all of your swelling to completely go away. Your knee will continue to recover for years to come, as scar tissue forms and your muscles become stronger with continued physical therapy and light exercise.

As previously mentioned, if you are still experiencing debilitating levels of pain at this stage, you could be suffering from chronic pain. While you may be tempted to “tough it out,” it’s important to talk with your doctor. Together, you can find what is causing your persistent pain and come up with a plan to fix it.

Knee replacement pain, a year and beyond

The goal of knee replacement surgery is to help you get back to the activities you love. Your doctor will encourage you to stay fit through activities like swimming, cycling, and even golf. This type of exercise will help you stay limber and pain-free.

On the contrary, there are certain activities that could negatively affect the prosthetic joint materials in place. Even normal use will begin to wear out the implants, but excessive weight or activity can cause your knee replacement to loosen and become painful. You may need to avoid running, jogging, high-impact exercises, and contact sports for the rest of your life following surgery.

The good news is that studies show more than 90% of total knee replacements are still functioning properly 15 years after surgery. Staying healthy and following the advice of your doctor will help you achieve these long-term benefits.

While it’s possible for pain to persist for a year and beyond, it shouldn’t be debilitating. Scar tissue can continue to heal, as well as the muscles in your knee, but if you’re suffering from ongoing pain after a year, always talk to your doctor.

How to treat knee replacement pain

If you’re frustrated with the pain you feel on a daily basis, you have options for relief. Consider the following treatment options and talk with your doctor about which route is best for your specific needs.

Non-invasive remedies

If you’re suffering from knee replacement pain, you’ll by exploring simple at-home remedies, such as applying ice packs or hot compresses.

Knee braces are also popular for many patients. If your pain is associated with repetitive movements or specific stresses, a brace may help. It can restrict or stabilize joint movement to reduce your discomfort. Some patients wear a brace during certain activities or times of day. This can help keep their knee in a better position.

Physical therapy can also correct the effects of repetitive stress. A physical therapist uses a regimen of specific exercises and stretches to condition your muscles, tendons, and ligaments. Range of motion exercises and weight bearing activity are also important for maintaining muscle strength. In addition, physically fit people tend to have less pain and better recoveries, both short-term and long-term.

Medications

A daily regimen of commonly available medications could help you manage your pain. Your doctor may recommend aspirin, naproxen, or ibuprofen to inhibit the production of inflammatory molecules in the body, thus reducing the associated pain.

For more severe forms of pain, talk to your doctor about other knee pain medications.

Knee injections

Injections for knee pain have proven to be effective for patients who have tried several other treatments, but aren’t quite ready to consider more interventional procedures.

Corticosteroid injections are a great option for treating flare-up pain and swelling in your knee caused by fluid buildup. If this type of injection fails, your doctor may consider using a hyaluronic acid injection. Hyaluronic acid provides lubrication and acts as a shock absorber to provide padding for the knee.

Unfortunately, injections are a short-term solution. Most procedures will alleviate the pain for about four weeks to six months. Doctors don’t recommend receiving more than two or three shots per year. They’re best used in conjunction with other pain-relieving methods, like physical therapy.

Genicular nerve block with radiofrequency ablation

Instead of more invasive surgical options, many patients turn to a genicular nerve block to treat and diagnose persistent knee pain. A genicular nerve block uses anesthetic injected into one or more of the genicular nerves to interrupt pain signals being sent to the brain.

Unfortunately, a genicular nerve block’s effects only last eight to 24 hours. Doctors use genicular nerve blocks to test the effectiveness of the procedure on a person’s knee pain. Many patients who experience relief with genicular nerve blocks will then get radiofrequency ablation. When combined, these two procedures can offer pain relief that lasts anywhere from six months to a year.

Revision surgery

In rare, but serious cases, you may need knee replacement revision surgery to ease or cure your chronic pain.

Most doctors agree that unless the cause of pain is clearly identified as implant-related, revision surgery has been shown to result in poor outcomes. Your doctor will be able to determine if this is the best option for you based on your medical history and pain level. The majority of patients do not have to undergo an additional surgery.

If you’re in Arizona and are experiencing persistent knee replacement pain, contact our pain specialists today. Our team of experts at Arizona Pain are highly skilled in all areas of pain management. We are committed to finding treatment options that are compatible with your medical history and lifestyle. You don’t have to suffer alone. Get help today.

We all know that exercise is a great way to get (and stay) fit and healthy. It’s good for body and soul, but what happens if your exercise causes pain? Heel pain after running is an experience that can sideline runners of all ages and fitness levels. If you have heel pain after running, here’s everything you need to know about it (and how to fix it when it happens).

Why do I have heel pain after running?

We ask a lot of our feet every day, and our heels take a huge brunt of that force. Our feet are incredibly complex and contain 25% of the bones in our body; 100 ligaments, muscles, and tendons; and over 30 joints.

The calcaneus (the heel bone) is the largest bone in the foot. It forms one angle in the essentially triangular shape of the bottom of the foot. The talus bone (our ankle bone) rests on top of the calcaneus. We also have three large bones – cuboid, navicular, and cuneiform – that rest at the base of our toes (what is frequently referred to as the balls of the feet).

Finally, we have the toes, made up of phalanges and metatarsals.

Connecting all of these bones and optimizing our movement and support are muscles, ligaments, and tendons. The heel bone is the origin of the Achilles tendon, a tendon that attaches the calf to the heel itself.

The anatomy of our individual feet determines the placement of the arches of the feet. Together, the heel and arch of the foot distribute the force placed upon the foot as it moves across the ground. This allows us to walk comfortably over uneven surfaces.

There are a variety of reasons why you might develop heel pain after running. The force placed upon a foot when running is three or more times that person’s body weight. This force alone, over time, can strain the structures of the foot and cause pain.

What causes heel pain after running?

A person’s risk of developing heel pain after running can increase or decrease depending on a variety of causes.

Considering the force on our feet, we can break down the reasons why we have heel pain after running into three main categories:

1. Plantar fasciitis
2. Structural issues
3. Poor movement (leading to injury or strain)

Plantar fasciitis

Plantar fasciitis is the most common cause of heel pain from running.

The plantar fascia is a thick, ropy tendon that connects the ball of the foot to the heel. It offers support in the arch of the foot and helps to absorb much of the impact as we walk, run, and go about our daily business.

With overuse, misuse, or injury, this tendon can become inflamed due to overstretching or tearing. In addition to pain that ranges from mild to excruciating, you might also experience one or more of the following symptoms:

• Stiffness at the heel
• Sharp pain in the morning when first putting weight on the foot
• Visible swelling and redness
• Aching arches of the feet

If you experience heel pain after hiking (or running), it’s likely that plantar fasciitis is the cause. Just over 10% of all adults in the U.S. will experience this condition at some point in their lives.

Left untreated, your feet form protective bone spurs on the heel. This is the foot attempting to offer more bony support of the body, but what actually happens is it increases the pain and may require surgery to resolve.

An estimated 70% of people who experience plantar fasciitis also develop bone spurs as a result.

Structural issues

Structural issues in the foot, especially combined with overuse, misuse, or unsupportive footwear, can lead to heel pain after running.

One of the main structural concerns in the foot is the arch. The arches of the foot are like shock absorbers. If they are too high, the shock is concentrated at the apex of the arch. Too low, and there isn’t much shock absorption happening at all. Both of these can lead to excessive strain on the plantar fascia. Further, bone spurs are more likely to develop when the arches are either too high or too low.

Other structural issues that can lead to heel pain when running include:

• Muscle weakness in the calves and other supporting muscles
• Poor alignment (e.g., if the ankles roll inward or outward)
• Injuries or structural issues in the knee or hip that cause a change in the way you use your feet

This last structural issue is more common than you might think. Our bodies are designed to accommodate injury wherever it occurs. Sometimes this means a shift in how we use our feet, even far away from the injury.

Poor movement (leading to injury or strain)

Poor movement, or exercising on unforgiving terrain that causes you to shift your gait, can also lead to heel pain after running.

Runners with weak bones in the feet may experience undetected small fractures that shift their movement slightly. This slight movement adds up when running and hiking (or even walking) long distances.

Falling into the category of poor movement is also excessive movement. Even the most dedicated athletes require cycles of activity and rest. If you are not allowing your body periods of rest and recovery, especially after intense activity, your feet will surely let you know.

Finally, where we run or hike matters when it comes to keeping our feet healthy and strong. Running over rocky, uneven terrain or only sticking to hard, unforgiving pavement can lead to heel pain when running.

Other causes

There are other causes of heel pain after running that are less common but can occur. These include:

• Sever’s disease
• Achilles tendonitis
• Arthritis

Running or other vigorous exercise may not cause these conditions, but their presence can contribute to pain afterwards.

How to prevent heel pain after running

For mild heel pain after running (or heel pain after hiking), the best treatment is really an ounce of prevention.

The first step starts with the basics. Selecting and fitting the best shoes for plantar fasciitis prevention is crucial. If you are an avid runner or hiker, take the time (and spend the money) to go to a shoe store that specializes in properly fitting shoes for exercise. They will analyze your gait and offer several options so you can find the most supportive and comfortable shoes possible.

Other ways to treat mild heel pain after running include the following:

• Rest: Few athletes like to take time off, but tendon injuries require rest. If you experience mild foot soreness after exercise, take a day or two off.
• Ice: Ice is a good idea after running or hiking. Whether you have side heel pain after running or back of heel pain after running, concentrate the ice in that area. Follow a 20 minutes on – 20 minutes off schedule for a couple of hours after exercise.
• Stretch: Even without heel pain after running or hiking, stretching the feet keeps them healthy. You can select a full-body yoga practice that focuses on the feet, or just complete a few foot stretches every day for happy, healthy feet.

The above suggestions are for mild, normal aches that runners or hikers might experience. For long-term healthy, happy feet, these can be applied even when feet aren’t hurting.

If you experience more extreme heal pain, or pain that does not subside after the above treatment and prevention options, it’s time to see your doctor.

Common heel pain treatments

Even the most diligent runners and hikers may experience heel pain that doesn’t go away without further treatment. Here are nine steps you can take (pun intended!) to fix heel pain after running.

1. Medications

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen sodium can help relieve the pain and inflammation of heel pain after running.

2. Rolling massage

Place a tennis ball (or other ball designed for this purpose, like a lacrosse ball) under the arch of your foot and roll all around, placing weight as you can. It can sometimes help to place all of your weight on the ball for a few breaths, releasing after a bit.

You can also freeze a bottle of water and roll that under the arch of your foot to combine the benefits of ice and rolling massage.

3. Tape the foot

Use athletic tape to provide your arches with more support.

Taping can not only provide support for the arches but can also protect against shin splints (another common and painful condition among runners).

4. Use orthotic inserts

If spending money on proper shoes is not in your budget, protect your feet from further damage by finding (and consistently using) orthotic inserts.

Your doctor can recommend custom orthotics, but a temporary fix can be found in the pharmacy as well.

5. Night splints

If the cause of your heel pain after running is plantar fasciitis, a night splint can help. This keeps your foot in a flexed position overnight, preventing the plantar fascia from shortening (and causing pain with that first step in the morning).

6. Maintain a healthy weight

It seems counterintuitive to prescribe weight loss or healthy weight maintenance when pain in the feet prevents you from moving, but the less weight we carry in our bodies means less force on our feet.

If heel or foot pain is keeping you from weight-bearing exercise, consider swimming, cycling, or yoga as you recover.

7. Physical therapy

A skilled physical therapist will design and guide you through a personalized sequence of stretches and strengthening moves to prevent help pain after running.

8. Injections

For pain and inflammation, injections into the bottom of the foot can help.

Some studies have shown that Botox injections for plantar fasciitis may be even more effective than corticosteroid injections, but talk to your doctor about all available options.

9. Surgery

Always a last resort, foot surgery may nevertheless be required to relieve chronic, intractable heel pain. There are a variety of surgeries available. The one that works best for you depends entirely upon the cause of your heel pain after running.

At Arizona Pain, we want to help you enjoy all of the beauty the Arizona outdoors has to offer. We want to keep your feet happy and healthy for whatever activity you choose.

If you are experiencing heel pain after running (or any type of foot pain) and want to find a comprehensive treatment plan, get in touch today!

Chronic knee pain can have a dramatic effect on our daily lives. As a weight-bearing joint, your knee takes a lot of pressure across a lifetime, sometimes with debilitating results. If you suffer from chronic knee pain, a genicular nerve block might be a good treatment option for you. Here’s what you should know.

What is a genicular nerve block? 

Nerves wind through all of the joints in our bodies, and the knee is no different.

Your knee is a large, complex joint made up of four bones: the femur, the tibia, the fibula, and the patella. These bones are stabilized by the muscles of the quadriceps, hamstrings, and calves.

Ligaments and cartilage provide further connection and support. They include:

• The anterior cruciate ligament (ACL): Connects the femur to the tibia and stabilizes the knee joint
• The posterior cruciate ligament (PCL): Prevents the femur from moving forward of the tibia

Two collateral ligaments, medial and lateral, keep the knee aligned with the femur and the tibia from top to bottom.

Meniscus tissue (lateral and medial) provides easy movement between the femur and the tibia. Additional cartilage cushions the patella from behind. And for comfortable movement, fluid-filled sacs called bursae cushion the knee joint and prevent bones from rubbing against one another.

Pain relief

Woven throughout this entire joint is a complex network of nerves and arteries, collectively referred to as the genicular nerves. A genicular nerve block uses an anesthetic injected into the sides of the knee to relieve knee pain from a variety of causes. This knee pain might be sporadic, only occurring at night, or it might be constant and interfere with every step you take.

Additionally, a genicular nerve block for knee surgery can provide lasting pain relief as you recover and rehabilitate this joint. This type of pain control delivers targeted relief directly where it’s needed—without the potential side effects of oral pain medications.

Diagnosis

Genicular nerve blocks are used for knee pain, but they have other uses, too. When the cause of your pain is unclear, this type of joint injection can also be used as a diagnostic tool. For example, if a genicular nerve block relieves at least 50% of your knee pain, it indicates that you may be a candidate for a more permanent pain solution like radiofrequency ablation.

Radiofrequency ablation (RFA) for knee pain is a procedure that uses a weak electrical current to damage pain-signaling nerves in the knee. Many patients have experienced long-term pain relief and increased mobility with RFA.

How does a genicular nerve block work?

A genicular nerve block for knee pain is placed in several different locations in your knee. The anesthetic blocks the pain-signaling nerves in the knee. This does not treat any underlying conditions that are causing pain, but it does allow for other treatments or rehabilitative exercise to occur, pain-free.

Sometimes a corticosteroid will be injected for inflammation, as well. But unlike other joint injections, a genicular nerve block is most frequently simply an anesthetic medication with no steroid.

Benefits of genicular nerve blocks 

Genicular knee blocks come with a host of benefits, some of which we discuss in more detail below. Overall, there are several benefits that are common for all conditions eligible for this procedure.

To start, a genicular knee block is minimally invasive with a low risk of side effects or complications. It can help relieve pain safely so that you can begin other treatments (e.g. physical therapy or other targeted exercise).

Genicular nerve blocks can also help you avoid more invasive knee surgeries when other conservative pain control methods are not working. It’s a good option for people who are not eligible for surgery but need pain control without oral medications.

Finally, because a genicular nerve block does not require a steroid to be effective, it’s a good option for people who are allergic to steroids or wish to avoid potential steroid side effects.

There are other benefits unique to specific causes of knee pain, too.

Osteoarthritis

Osteoarthritis is one of the most common causes of chronic knee pain. It can also be one of the most stubborn to treat. For intractable osteoarthritis, researchers have found that a genicular nerve block (with or without a corticosteroid) provided pain relief that lasted for at least two weeks. For people concerned about the side effects of steroids, this is good news—anesthetic alone was just as effective.

Research has also found that those who suffer from osteoarthritis knee pain and experience pain relief from a genicular nerve block are good candidates for long-term radiofrequency ablation.

Chronic knee pain

Osteoarthritis is the most common cause of chronic knee pain, but it’s not the only one. Gout, tendinitis, and injury can cause pain and swelling that is either episodic or constant.

These conditions are approached with a variety of treatments that includes addressing the underlying condition while relieving pain with a knee nerve block.

Failed total or partial knee replacement

While most people who undergo total or partial knee replacement have good results, for some, pain and swelling marks a failure of the implant. It might shift and become loose, causing tremendous pain, swelling, and instability in the knee.

Whether a knee revision surgery is performed or not, a genicular nerve block can help control pain before and after this procedure.

Pain management during and after knee surgery

Genicular nerve block for knee surgery can speed recovery and provide more comfort than oral pain medications. Patients who received a genicular nerve block for knee pain after surgery also took less than half the dosages of opioids during their recovery and up to a week afterward. They also reported lower pain scores than patients who did not receive a genicular nerve block.

As a minimally invasive procedure with few risks, side effects, or potential drug interactions, these are promising study results for those undergoing knee replacement.

What can I expect with a genicular nerve block procedure? 

Unlike some nerve blocks that target a single nerve, a genicular nerve block is placed in at least three separate locations in the knee for best results. These nerves are located at the top of the knee, on the inside and outside of the knee, and below the knee on the inside of the leg.

This procedure is performed on an outpatient basis with local anesthetic. It’s best to bring a friend or family member to drive you home, but they won’t have to wait long. The entire procedure takes less than 30 minutes.

You’ll position yourself on the exam table, and the injection areas will be cleaned and sterilized. A numbing medication applied to the skin provides comfort during the injections. If you are anxious about the procedure or concerned about pain, talk to your doctor about mild sedative options.

Once your skin is numb, your doctor uses X-ray guidance to properly place the injections, but here’s another difference from other joint injections. This time, medications are injected outside of the joint. This cuts the pain signaling off where the nerves begin (instead of waiting until they hit the joint itself).

You may start to feel pain relief within minutes. Your doctor may ask you to walk around for a bit to see if the medication takes immediate effect (even if it’s not fully working). After 15 minutes or so, you’ll be released to go home and rest for the remainder of the day.

Recovery

It’s important to talk to your doctor for specific recovery instructions. This is especially true if you are treating underlying conditions or other health issues at the same time.

In general, there are some common guidelines for your recovery. As noted above, it’s best to have someone drive you home the day of your knee nerve block. Some people experience numbness in their leg, so driving is off the table for the first 24 hours.

During that time, it’s okay to move around, but best to avoid any strenuous activity. This includes exercise or standing for long periods of time. Take the day off and rest.

You may notice mild swelling, bruising, or soreness at the injection sites. Over-the-counter, non-steroidal anti-inflammatory medications like ibuprofen and naproxen sodium can help. Take only as directed by your doctor. You can also apply ice to ease swelling in a 20 minutes on, 20 minutes off pattern as needed.

Keep track of your pain levels in the days following your procedure. It can be helpful to keep a pain diary to note when and if you feel any changes to your pain. It is normal to feel a dramatic drop in pain directly after your nerve block for knee pain, followed by a slight increase before pain levels stabilize.

Side effects

Although the risks of genicular nerve block are few, it’s important to note them. They can include the following:

• Drug allergy
• Heavy bleeding
• Increase in pain
• Nerve damage
• Tissue damage

These risks are very rare. Most of these risks can be prevented by using X-ray guidance to place the injections and practicing proper sterilizing of the injection site. Talk to your doctor if you have had an allergic reaction to anesthesia in the past.

Whenever a medical procedure punctures the skin, though, the risk for infection exists. Call your doctor if you experience any of the following symptoms, as they may be a sign of infection:

• Heat, redness, or excessive swelling in the knee
• Oozing or bleeding at the injection site
• Fever
• General feeling of being unwell

Length of pain relief

Pain relief is as individual as each patient who receives a genicular nerve block. In general, most patients experience some level of pain relief immediately after the block is administered. For some patients, pain is completely relieved for a few hours. Others experience total or partial relief for days, weeks, and even months.

It is difficult to predict how long a genicular nerve block will relieve pain. Talk to your doctor about what you can expect.

Integrated pain management treatments

A genicular nerve block works best when it’s part of a comprehensive treatment plan. Chances are good that your journey to pain relief won’t start with a nerve block. It’s important to explore integrated pain management treatments that include not only interventional procedures, but also lifestyle changes that include diet, exercise, and complementary therapies (like physical or biofeedback therapy).

As noted, with a successful genicular nerve block, you may also be a candidate for radiofrequency ablation. Genicular radiofrequency ablation offers the possibility of long-term pain relief that has few side effects and can be repeated as needed with no ill effects.

Study after study has found significant pain relief for as long as six months after a single radiofrequency ablation procedure. Limited risks are associated with this procedure as well, making it a good option for people who cannot have knee surgery.

Our pain specialists at Arizona Pain develop individualized pain management plans for every patients. A genicular nerve block for knee pain can be key to helping you get your life back. Schedule an appointment to talk with one of our pain doctors today!

When the area between your shoulders becomes painful, your entire life can be difficult. It may be hard to pull groceries out of your car or your child out of their car seat. You may have troubles sleeping or working. No matter how you’re experiencing pain between your shoulder blades, there is help. This article breaks down pain between shoulder blades, explaining what it is, what causes it, and how you can treat it.

What is shoulder blade pain?

Your shoulder blades are the big flat bones in your upper back. Their official name is scapulae, and when you feel pain between them in the upper back, it’s called intrascapular pain.

Each scapula is attached to your clavicle, or collarbone. Combined with various upper back muscles and ligaments, the scapulae enable you to move your arms and shoulders.

Shoulder blade pain may feel very different depending on the cause. For some, it can feel like stabbing, burning, or shooting pain, a combination of those, or something else entirely. In some cases, the pain might radiate down your arms, affecting your ability to move and use those limbs. You may feel it in your neck and jaw. And sometimes you might feel tingling or numbness rather than pain.

What are common causes of pain between shoulder blades? 6 causes

Pain can be especially nerve-wracking when you’re not sure what’s causing it.

These are some of the possible reasons why you may be experiencing shoulder blade pain. However, this information can’t replace an official diagnosis from a physician. If your pain between shoulder blades won’t go away after a few days or it’s severe, see your doctor as soon as possible.

1. Arthritis

Arthritis is a very common condition. The CDC reports that 54.4 million people in the United States have received an official arthritis diagnosis. There are over 100 different kinds of arthritis, with the most common being osteoarthritis.

Common risk factors for arthritis include:

• Age (older people are more likely to develop arthritis than younger people)
• Being female
• Obesity

Osteoarthritis in the shoulder can lead to stiffness, decreased range of motion, and nighttime shoulder pain.

2. Bursitis

Also called subacromial bursitis, shoulder bursitis occurs when the protective sacs, or bursae, in your joints become irritated or inflamed.

This can lead to shoulder pain when you perform specific movements, such as raising your arm to the side or pressing down on the affected shoulder. Common causes of bursitis include injury, arthritis, and repetitive movements.

3. Mental stress

Not all pain has a direct physical cause. A 2004 study published in The Primary Care Companion to the Journal of Clinical Psychiatry shows that mental or emotional distress can result in physical aches and pains.

Although illnesses like depression are classified as mental health issues, they do have physical components, including pain. Even after you receive treatment for your mental illness, the physical symptoms may not go away if they are not specifically treated.

None of this means that your pain is “all in your head.” It is very real and should be treated as such.

4. Physical stress

People in the United States spend far too much time sitting down. Worse, a lot of that time involves hunching over a computer without changing positions. In addition to causing dangerous conditions like obesity and cardiovascular disease, too much sitting and hunching can wreak havoc on your neck, shoulders, and upper back.

But you don’t have to be sitting down to put extra stress on your upper back. Text neck is a relatively new medical condition caused by leaning over to look at gadgets like smartphones and tablets. If you spend several hours a day texting or performing other activities on your phone, and if your upper back pain is accompanied by neck pain, you may have text neck.

5. Fibromyalgia

This is a chronic condition that can affect many parts of the body. Although the symptoms most often associated with fibromyalgia are pain and tenderness, it can also disrupt sleep and cause depression and anxiety.

Fibromyalgia is another cause of pain that may be brought on by psychological factors. For example, post-traumatic stress disorder is a known risk factor for fibromyalgia. You may also be at greater risk of developing fibromyalgia if you’ve suffered a previous injury or infection.

6. Injuries

You probably already know whether or not you’ve injured your upper back lately. Perhaps your job requires a lot of strenuous, repetitive arm movements. Or perhaps you felt a sudden flash of pain while exercising. In the latter case, your pain may resolve on its own within a few days. However, you should see a doctor immediately if you feel that a bone has shifted out of place, or if your pain gets worse or does not improve after a few days. If the pain is severe and interfering with your daily life, you should also speak to a doctor immediately.

In other cases, an injury can result in something more serious, such as a tear. Tears are muscle injuries that accumulate over time. The most common tear that affects the shoulders is a rotator cuff tear. Aside from pain, symptoms include weakness, decreased range of motion, and tenderness.

What to do for pain between shoulder blades: 8 treatments

There are numerous ways to treat pain between shoulder blades. These range from inexpensive at-home solutions to invasive treatments that require professional intervention. You should always talk with a doctor before starting any kind of treatment plan.

These are some of the more common treatments for upper back pain and shoulder blade pain that your doctor may recommend, or that you may wish to bring up to your doctor at your next appointment.

Above all, remember to be patient with yourself. Depending on the severity of your pain, it can take weeks or months for you to fully heal. Dealing with pain is tough, so don’t push yourself too hard, and ask for help and support when you need it.

Alter your routine

If you’re suffering from persistent or chronic pain between shoulder blades, you may need to alter your daily routine.

Repetitive movements are responsible for many cases of shoulder blade pain. If you engage in a hobby (e.g. tennis or violin playing) that involves a lot of repetitive shoulder movements, you might consider diversifying your leisure activities to give your shoulders a rest.

Further, if your job requires you to perform repetitive movements or put a lot of pressure on your shoulders, see if it’s possible to take some time off from work to recover. If your shoulder pain is particularly chronic and severe, talk to your boss about modifying your job duties.

In any event, your afterwork routine should definitely involve some TLC for your shoulder. The rest of this article contains several suggestions on how you can care for shoulder pain at home.

Change how you sleep

A good night’s rest is critical to maintaining good health. But shoulder blade pain can make it impossible to get any real sleep. In fact, lying on your injured shoulder can make pain worse.

To remedy this, find a sleeping position that feels good and stick with it. Moving around too much at night could further strain your shoulder.

Try heat and cold therapy

Heat and/or cold therapy is a common, relatively cheap, and often effective method of pain relief. Typically cold therapy is best after an acute injury. Hot therapy may help with types of chronic pain, like arthritis. Always talk to your doctor to see what would work best for you.

Something as simple as a hot shower may alleviate pain. Ice wraps and packs can also help. Regardless of which method you use, be careful not to allow the temperature to get too hot or too cold, and don’t keep the treatment on your skin for too long. You could end up burning yourself. If you use a store-bought product, be sure to follow all instructions.

Perform shoulder stretches and exercises

Stretching and exercising not only feel good, they can also reduce your shoulder pain in some cases. The cause of your pain between shoulder blades will dictate what kind of exercises you should do. For example, Heathline recommends a specific set of exercises to relieve text neck pain.

Speaking more generally, yoga is a gentle form of exercise that can increase flexibility and strength. Stronger muscles are better able to cope with everyday stressors and heal faster from injuries.

Whatever sort of exercise you choose to do, take it slow at first, especially if you aren’t used to regular exercise. The minute you feel sharp pain or discomfort, stop. You can either set a specific time to exercise every day, perform your exercises when your pain is at its lowest, or both.

Look into medication

Over-the-counter pain relievers like Tylenol or Advil can help you get through high-pain days, but don’t take more than the recommended dose and always take them under your doctor’s care.

If depression or another mental illness is the source of your shoulder pain, an antidepressant or anti-anxiety medicine may also help. Again, talk with your doctor or psychiatrist if this sounds like an option you wish to pursue.

Learn more about chiropractic care

Be sure to talk with your doctor before making an appointment with a chiropractor. Once you get the okay, you can begin researching chiropractors in your area. Your doctor may even refer you to someone.

A chiropractor can manipulate the joints that are bothering you, potentially providing much-needed pain relief. While there is not yet strong evidence to show chiropractic is effective in cases of shoulder pain, it is considered safe so long as the chiropractor has the proper training and experience. For some types of pain, this can be a helpful and noninvasive therapy to relieve pain.

Practice physical therapy

Physical therapists are specially trained to help you reduce and manage your pain. During your first visit with a physical therapist, they will examine you and determine which course of treatment will work best for you. Their recommendations may include any combination of the therapies mentioned previously in this post, in addition to any other treatments they deem necessary.

Regular appointments with a physical therapist can have many benefits, including pain reduction, increased strength, and increased range of motion in the affected area. Not only is physical therapy a common treatment in its own right, it is also helpful for patients recovering from surgery.

Consider shoulder injections and surgery for severe or chronic pain

The prospect of both of these treatments may sound scary, but the vast majority of cases involving pain between shoulder blades can be effectively treated with less drastic options. In the unlikely event that you do end up needing these treatments, here is what you can expect.

Cortisone injections are used to reduce inflammation in an affected area, such as the shoulder joint. They therefore tend to be recommended in cases of arthritis or bursitis, since these conditions both involve inflammation of the joints. Steroids can also be taken orally.

While generally safe, cortisone can have serious side effects if administered improperly. You’ll want to discuss this option thoroughly with your doctor before deciding whether or not cortisone injections are right for you.

Surgery may be necessary if your shoulder blade pain does not abate, gets worse over an extended period of time, or occurs due to a severe injury. For example, in extreme cases of bursitis, your doctor may recommend removing the bursa all together.

Again, surgery and injections are both last resorts. Your doctor will typically suggest less radical, noninvasive treatments before considering either of them. If you do undergo shoulder injections or surgery, you’ll likely complement the procedures with other less-invasive options like physical therapy, heat/cold therapy, and exercise. And, by using surgeries or injections, some patients can truly get their lives back after suffering in pain for years.

Get help

If you are in Arizona and want a life with less pain, click below to contact our team. We’re dedicated to helping our patients through a combination of minimally-invasive therapies and cutting-edge treatments to help them reduce pain and get back to their life.

Contact us today to learn more about how we can help.

Sugar is one of the most common food additives that adds no nutrient, but lots of calories. On top of that, eating too much sugar can also lead to and increase weight gain and many conditions like diabetes and heart disease. The American Heart Association suggests that adult women should only consume 25g and men 37.5g of sugar at most per day. That is a scary number if you consider that the average U.S. adult averages close to 90g of sugar a day! For those who are considering sugar and chronic pain, that number may be even lower because sugar can lead to more inflammation in the body. Let’s find out how sugar operates in the body and why it is so important to give up sugar as much as possible.

Sugar and chronic pain: How does it work?

It’s time for science! When natural sugar (glucose) is eaten, it permeates the walls of your intestines, which tells the pancreas to secrete insulin. Insulin in turn takes the sugar from your blood and moves it into your cells to be used as an energy source. Your body produces leptin to signal to the brain that it is full and you stop eating. Simple, right?

Well, what happens when you consume large quantities of added sugar (sucrose and fructose) in the amounts that is contained in most canned sodas?

First, your liver tries to convert this compound into usable energy, which has the side effect of producing bad cholesterol and putting your liver into overdrive. Then, your body is flooded with insulin in response to the high amount of sugar in the blood stream. A classic sugar rush ensues and your brain tries to regulate it by dumping serotonin into your blood stream that leads to that nasty sugar crash. You’ve been there—we’ve all been there. However, that high production of insulin also blocks production of leptin, the hormone that informs your brain that you have eaten enough. Because of this, you keep eating without even realizing all the calories you just consumed.

What are the effects of sugar? 

Sugar, the wonderfully sweet granulated bliss that makes your tongue happy isn’t so good for your body. Refined sugars have been blamed for everything from inflammation to belly bloat and weight gain.

A sweet tooth is something most people have to contend with every day, but there are a few benefits that sugar provides the body:

• Provides instant energy: Sometimes you just need an extra boost to get you through that Monday morning meeting
• Raises blood pressure: While not great for most of us, downing some sugar can stop you from negative effects if you’re suffering from low blood pressure
• Provides a short-term cure for depressed mood: Sugar gives you a sugar “high.” This is most certainly not a solution for depression, but it could help with a depressed mood or bad day

Negative side effects

With the good comes the bad. In the case of sugar, there are a lot more negative side effects to its consumption:

• Increases inflammation: All of that sugar has the painful side effect of increasing inflammation. This can lead to some serious issues as your liver gets overworked and it can really do a number on your joint and heart health. For pain patients, in particular, this is a huge effect that sugar can have that should be closely protected against. Sugar and chronic pain do not go well together.
• Decreases immune response: Animal studies have shown that a lot of sugar can suppress the immune system as yeast and bacteria feed off of it.
• Accelerates aging: Sugar can attach to proteins and slowly deteriorate the elasticity found in body tissue. This can lead to faster aging in the arteries and organs.
• Causes tooth decay and gum disease: As we all know, sugar can have a nasty effect on your mouth. Take a look at a classic experiment where a tooth left is left in a glass of coke.
• Increases stress: Sugar highs can mimic the stress response by raising blood sugar levels, which in turn promotes the body to pump out adrenaline and epinephrine for what the body thinks is much needed energy. While usually these hormones are beneficial, they can also make you feel more irritable and anxious.

What does research say about sugar and chronic pain?

Naturally occurring sugars, the sweet stuff found in fruits and vegetables, pose minimal harm. An increasing body of research has pinned an ugly head on refined sugar, included in baked goods, candy, and ice cream. Health experts recommend reducing your intake or eliminating it all together.

Sugar is addictive

Of course, we’re not entirely at fault for craving sugar like a drug; some research has found the sweet stuff leads to addiction.

Sugar releases dopamine and natural opioids in the brain, the same chemicals found in highly addictive painkillers. A 2008 study published in Neuroscience and Biobehavioral Reviews found that under certain circumstances, rats can gain a dependence on sugar, although the scientific jury is still hung on the matter.

Humans’ sugar dependence has a biological purpose. In our hunting and gathering days, people knew that if a food they tasted was sweet, it was ripe and not poisonous. However, sugar has changed over the years. Today, people eat not only refined, granulated sugar, but also high-fructose corn syrup, a processed sugar that’s found in nearly all processed foods.

Sugary drinks, including soda, fruit juice–which, if you check most labels, doesn’t actually have much juice–and sports drinks, are a major contributor to obesity, diabetes, and heart disease. All of these can increase your risks of chronic pain and flare-ups.

Sugar and weight gain

An increasing body of research says sugar causes as much weight gain, if not more, as dietary fats.

In 2011, New England Journal of Medicine published a 20-year review of nearly 121,000 men and women that analyzed their weight gain. Sugar-sweetened beverages ranked third among the five top causes of weight gain, behind potatoes and potato chips. Another study, published in the American Journal of Clinical Nutrition, found that people who replaced sugary drinks with non-caloric beverages saw an average weight loss of anywhere from 2% to 2.5%.

Sugar has no nutritional value, and eating it makes your blood sugar spike. This can put you at increased risk of diabetes, as your body produces more insulin to process the sweet stuff. Elevated blood sugar can also lead to inflammation. This exacerbates chronic pain and can lead to a host of other health conditions.

Should I give up sugar altogether then?

With so many adverse effects to consider, maybe it is time to start giving up sugar. So, should you give it up? The short answer is no.

It’s not a good idea to go cold turkey on your sugar habit, especially from a mental health perspective. It can also lead to some bad withdrawal symptoms including headaches, hunger cravings, and depression.

The classic food pyramid put sugar and sweets at the very top. However, with the new MyPlate Guidelines, added sugar and sweets are not suggested as any part of a balanced diet. Some sugar is a natural part of the diet and can be a great source of energy (especially when enjoyed from whole food sources, such as fruit), but it most certainly isn’t meant for large-scale consumption. It can also be difficult to cut sugar out completely as almost all prepackaged food comes with added sugar.

Knowing this, giving up sugar completely is not possible or healthy. In life, remember that most things are not bad, in moderation. However, there are some ways to remove most added sugars from your diet.

How can I reduce my sugar intake? 

If you want to give up sugar, or the majority of it, from your diet, let’s get SMART. SMART goals can guide you when making a behavior change.

Here are some valuable, SMART tips on how to give up sugar:

• Cleaning out your kitchen is usually a great first step. Removing temptation, especially when you are hungry, can be critical to kicking your sugar habit.
• Always check out the food labels. Sugar sneaks into almost everything nowadays, so keep an eye out and opt for brands and products with less added sugar!
• Try planning your meals out beforehand—when you’re not stressed, tired, or hungry. It can be surprising how fast that sugar content can add up if you aren’t paying attention.
• Avoid sugary drinks. Sodas are a huge culprit of sugar overdose and can easily fill your daily healthy limit of sugar in a single can.
• Exercise daily. Adding 20 minutes of physical activity into your day can increase your energy levels and reduce the need for a sugar boost.
• Avoid sugar alternatives and substitutes! While you won’t get the calories, you will still have the psychological desire for sugar. It is best to taper off and kick the craving all together. Once you start reducing the amount of sugar you eat, you’ll find that your body needs less to fulfill that sweet tooth!

What are your thoughts on sugar and chronic pain? Do you notice flare-ups when you eat more sugar?