Trigger Point & Myofascial Pain Syndrome Treatment at Home
HTML-код
- Опубликовано: 3 июл 2024
- This video will review how to treat myofascial pain syndrome and relieve trigger points. We review concepts from myofascial pain and trigger point pathophysiology and discuss how that impacts treatment.
Recommended Textbooks & Resources
The Trigger Point Manual: amzn.to/4340cTt
Trigger Point Wall Charts: amzn.to/47SjGft
► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
Supplements
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
Boswellia Extract: amzn.to/3L00rYn
Turmeric & Curcumin: amzn.to/47NacD9
Glucosamine & Chondroitin: amzn.to/44AVoow
Creatine Monohydrate: amzn.to/45JW9wq
Omega 3 and 6: amzn.to/45LTBh7
Vitamin D 5000: amzn.to/47T8MHs
Vitamin B complex: amzn.to/3L0Bdcm
Magnesium: amzn.to/3snHuZc
Soft Tissue & Rehab
Theragun: amzn.to/4363zJG
Massage ball: amzn.to/40BUC9f
Foam roller: amzn.to/4324E5c
Stretching strap: amzn.to/3U9a2iQ
TENS unit: amzn.to/3mcCqnI
Heating pad: amzn.to/40VidSc
Resistance bands: amzn.to/3nFyb4C
Braces & Supports
Hinged knee brace: amzn.to/3U6oyrH
Neoprene knee sleeve: amzn.to/3Zzhsgt
Volar wrist brace: amzn.to/3KawW55
Thumb spica brace: amzn.to/3nHj9vl
Ankle lace up brace: amzn.to/3m6iR0u
Tennis/Golfer’s elbow brace: amzn.to/3ZEGgE1
Superfeet orthotic inserts: amzn.to/436tRf5
Recommended Textbooks & Resources
The Trigger Point Manual: amzn.to/4340cTt
Trigger Point Wall Charts: amzn.to/3zrinVR
► Be Active. Live Healthy. Subscribe for more free videos like this: / @jeffreypengmd
► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a RUclips channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
in 6 minutes, you have explanaid much more and provided a lot more suggestions of treatments than my doctor could ever do, very good job!
Thanks for your comment! Glad you found the video useful
Thank you for a thorough explanation! This explains the tight muscles in my neck, jaw, shoulders, and other areas of my body. I had myofascial release therapy for a few months (years ago), and it drastically lowered my overall body pains.
I'm grateful for your existence and knowledge.
Thank you for the video Dr. Peng. Very useful explanation. 🙏🏻
You're welcome! Thanks for your comment
Awesome Video! This has been bothering me for YEARS and now I know why! Thank you Dr. Peng! Definitely subscribed!
Thanks for commenting!
Very informative! Thank you.
You have been the best source of information on my trigger points. All of the soft methods seem to help a bit. I try dry needling tomorrow. Very hopeful and excited.
How did dry needling go?
Good luck!!
Thank u so much for so useful video. May God bless u
many thanks
Brilliant. Thanks.
You're welcome!
wow you are a gem thank you so mutch
Thanks!
Hats off
I have these in my pecs and abdomen and neck too much screen time plus getting older and sleep apnea so it’s been struggle to get quality sleep which prob heal them quicker these trigger points it’s like having a pebble in your shoe good to know about heat thanks for tip
Thanks for your comment!
I can't tell you how many people I have treated with trigger points in the neck ever since work from home started. The terms "computer neck" and "smartphone neck" have been thrown around as the pain pattern is pretty much identical from person to person. Most important is to stretch daily and use soft tissue modalities to loosen up those tight muscles!
Do you know if whole body vibration plates have shown to be helpful?
Hi Doctor do you have any videos on neck pinched nerve?
Well let's see where do I begin. I suffer from myofascial pain and myofascial knots. These came about in 2018-2019 from a cervical fusion.c3, c4 c5 Warning never get a cervical fusion if you don't have to the doctors do not explain everything in detail and what are the side effects are. The fusion caused my lower disk to bulge they won't go in and do anything about it they feel that it will be a ripple effect down my spine. The upper cervical vertebrae a whole lot of pressure. The upper and lower vertebrae is will suffer the most after you have a fusion done it puts too much tension and pressure on the areas. As I mentioned I quickly developed myofascial not in my official pain syndrome from this and also fibromyalgia. I have been getting on the average 20 trigger point injections throughout. The length of my cervical spine on both sides into the upper traps. It helps but it's more or less a Band-Aid. Every 3 months I have to go back. My neck is so tight. It feels like rubber bands are snapping to the point where you cannot simply turn your head left or right. Myofascist knots are almost impossible to break. I'll explain this to you the best that I can. Our bodies are covered with myofascial tissue think of it like that white skin over a chicken breast. It allows our muscles to slide and move throughout our body. When you get a knot in the myofascial tissue what happens is the blood flow and oxygen is decreased. And it forms a knot in the tissue from that point on it forms a knot and the muscle. I bet no one ever told you that these can spread. Well they can. They can get so tight they can pull you out of alignment. The reason they spread is because they pull from all different directions causing more tightness and pressure in a different area to the point where another not knot starts to form. And wham another myofascist knott. I remember the first started on just the right side of my neck. Then eventually down to my trap area upper back. Next thing I knew there were forming on the left side of my neck, and down my traps . Some of the knots are so hard. The dr told me they feel like a bone . Tell me so-called help I have found is trigger point injections. Heat works the best for me, stretching your muscles that are affected by this. . Nothing else seemed to help no acupuncture no dry needling. No tens unit, no chiropractor
So I have triggerpoints in the ql from a sitting job. I do side planks daily light ql stretches . Now I have a hot water bottle, a cupping set , a Lacrosse ball a tens machine and a massage gun . How to schedule everything. And how long should someone take iboprofen in this case
Is shock wave therapy good for triggers?
I take Naproxen for Osteoarthritis,my posture is very bad,and find the best thing for pain,too be heat but it comes quickly back,once your take the heat away!
I've had and used a tens,but didn't get any relief from that.
Is it true that myofascial trigger points can go away for good? I’ve been told that they never fully go away.
I've been battling UK doctors for 8 years, I was told I had tendonitis for years then told there was nothing wrong with me and it was all in my head. I have now been told I have fibromyalgia but that doesn't explain all my symptoms! This is the closet thing I've found that describes the pain I have in my forearms. I get these marble sized lumps in my arms which are very tender when touched and send pains down my arms into my fingers. They ache like crazy aswell. What do you think??
Thanks for sharing your experience. I’m going to release a lecture I’m giving to other healthcare providers using many patient examples similar to yours. Stay tuned!
Thanks for the video. Can you do a blood test to check the level of chemical imbalance?
Unfortunately, no. This chemical imbalance is on a local cellular level and would not be detected systemically.
Is it ok to continue our exercise routine during treatment? Lifting weights, HIIT training, etc.? Thank You :)
Yes! Exercise and physical therapy are one way to help treat myofascial trigger points. Just make sure you stretch the muscles you used after your workout
The muscles in my lower back get rock hard and hurt so much.😢 I have had 3 back surgeries (2 laminectomies, spinal fusion L4-L5 and S1 and a nerve decompression). 😫 My cervical and thoracic vertebrae deteriorating and I have more arthritis in l2-l3 and require fusion.😯 3 foot surgeries (bunionectomy on both feet, fusion of big toe, fusion of 3 metatarsals and removal of 3 plates an 15 screws as my body rejected the metal and hindered wound healing) and both knees have been replaced. I suffered peripheral neuropathy in hands and feet after receiving a flu vaccine. Lost the use of my hands for months however they have recovered (thank you Jesus) however my feet have not been so lucky. I have peripheral neuropathy with swelling, tingling, numbness, cramping and burning. It feels like someone is holding a torch to the bottom of my feet and rubbing the coarsest sand paper over the bottom of my feet. I have developed bone spurs/arthritis in my metatarsals on my lefy foot with arthritis in my 2nd and 3rd toe. I have all these things going on and was in a pain management program however my neurologist retired and I was taken off of oxycodone.😭😩 The oxycodone at least tamped down the pain and let me do a couple of things to help out around the house. I am no longer seen by my Rheumatologist because I don't have the right kind of arthritis - apparently osteoarthritis is no longer a valid condition.😱 I'm on gabapentin, duloxatine, ibuprofen and metaxalone for the muscle spasms. The pain gets so bad I end up sweating 😖 🥵 I use a rice bag, TENS unit, lidocaine patches to try to mitigate the pain however every single day is a living hell.😫 If I get 3 hours sleep a night I'm lucky, my feet get icy cold, cramp and burn and don't tolerate having anything on them. I've been through pain management classes, mastered belly breathing, meditation, journaling my feeling 🙄 I'm at my wits end and with trying to live and manage day to day. This is existing not living and its grueling, I don't know how much more I can take.
You have gone through so much, more than a lifetime of pain. I hope you and your doctors can work together to find relief.
@@Truerealism747 Hi Tom, what is TMS?
@@Truerealism747 Thank you for the recommendation, I will look into the information. I'm not hyper- mobile, why?
Currently on physical therapy because of mps 😢
How are you doing now?
How are you doing now after physical therapy for same. I have been suffering from same
Does MPDs or TMPD syndrome causs tongue swelling or make your tongue bigger ???
Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!
I just got confused regarding your explanation especially regarding heat application. Should be heat applied, or cool? I watched another explanation by other, we should use vapor coolant. So, which one is correct? (Edited: some bad grammars)
Thanks for your comment. There is a lot of debate over whether heat or ice is better. The most recent recommendations all suggest heat is likely better (for example, this is from the American College of Physicians: www.acpjournals.org/doi/10.7326/M16-2367). The reason for this is it helps relax muscles and improve blood flow. Ice causes more muscle stiffness and reduces blood flow which may be counterproductive in chronic pain. With that said, ice still serves an important role in the first few hours after an acute injury.
@@JeffreyPengMD Thank you for your reply. But my experience, heat is not relieves the pain.
Definitely use what works best for you!
İ have myofacial pain since 8 months..And i m doing physical therapy as advice by my therapist.
But i don't get any relief from pain..it got worsen at night and after nap even in day time.
Can you suggest any other physical therapy to relieve pain
Thank you.
Shrijana from Nepal
Thanks for your comment. Unfortunately I can't give medical advice over the internet. Please work with your health care providers to get better!
What about lifting weight ?
Works well! ruclips.net/video/DLvTGuv3m3c/видео.html
I use them all I call it my pain tool box, injured my neck and shoulder 7 years ago. I wish someone would have told me all these years later I would still be suffering! I have a tens, I do IMS M, my heating pad, cupping, physical therapy occupational therapy, I’ve tried dozens of medications, massage, stretches daily, physical therapy exercises given from my physical therapist. I use icy hot pads. Foam roller. I’ve been doing these things for years and have become completely hopeless……
Thanks for your comment and so sorry to hear about all your pain. Definitely check in with your health care provider about additional options for treatment. Trigger point injections may be an option for you to try (but technique really matters!). Best of luck
@@JeffreyPengMD I also do trigger point injections. I’m a patient at a pain clinic so it’s like a rotating door and we circle back every year or two and repeat all the treatments. 😞
Never stretch! I don’t know why you say to do that as stretching only makes the knots tighter. Picture of rope with a knot in it. You pull either side and what happens? And that’s not what we want.
Does dry needling cause scar tissue?
Great question. There is a theoretical risk of scar tissue if you are EXTREMELY aggressive. But I have not had any complications. If anything, patients feel SO much better after needling.
I have heard that this disease causes the lymph nodes in the neck to swell up.
Is this true?
I told my physical therapist about my pain, and they said it might be a lymph node problem.
And researching led me to this disease which I have a dead ringer for all of the symptoms and causes.
Not to my knowledge, no, myofascial pain does not cause lymph node problems. Please check with your health care provider for advice if you have questions.
Nice
Thanks for commenting!
It’s all fear, look out for videos about TMS. It’s not a physical problem.