Myofascial Pain Syndrome Support Group

I went back and found some of the threads jessie was kind enough to post for new ppl, so that it will all be in one place. We seem to have quite a feww newbies:


In my other thread, I listed vitamins and minerals that can be essential to people with MPS. Here are just some ways that people releive the muscle pain and stiffness without drugs but that can help you cope or feel better.

. A hot Bath: Not too hot, but nice a warm to relax the muscles. Relax in there for 15-20 min or more. Light some candles, play some soft music, use bubble bath and Epsom salts ( I have bought stock in that, and use 2 cups per bath: it is magnesium to relax muscless)

Heating Pads: I use a moist heating pad, and use it in 15 min intervals, as you dont want to burn yourself, but the heat against the muscle will help to relax it and take away some of the pain.

Ben Gay and or Capsacin roll on. The heat of the ben gay helps as well as there have been proven research studies that show Capsacin roll on can lower Substance P, a Neurotransmitter, which will lower the pain signal to the blrain. I use both . Be careful not to use too much Capsacin as it does burn but is a destraction for me.

Warm-Pools: Pools of 87 degrees or more can be great to get in the aerobic exercise, as your heart is important too, and also have the benefit of reducing stress, relaxation, and lower pain. When I use the pool, I do laps, but you can do what you are capable of. Just being in the pool should lower your pain levels.

Deep Breathing: Learn to do diaphramatic breathing. This is where you breath from the lower diaphram and not chest area, becoming more aware of your body, your tension, areas of restrictions etc. You can do this several times a day to help with anxiety.

video shows how
http://www.youtube.com/watch?v=_TU...

Yoga, Reiki: body work that is slow and usese movement and awareness of our body.

Relaxation Cd's or MPS: Guided Imagery
This can be done perhaps in the evening to help you fall asleep or anytime you want to destress. A calming voice can take you to another place where relaxation, deep relaxation is key.
many can be found on Amazon.

Distractions: Find something that you like to do that will not increase your pain. What part of the body can you use comfortably? Maybe you like crafts, pick a project that you can concentrate your mind on for awhile to "take you away" and let your mind focus on just that. For me, I was a music teacher, so listening to my favorite big bands or jazz heroes and picking up my guitar or playing piano takes me away from my pain for awhile.

A Good Book: Read something that you want to be educated on. Perhaps take your mind away from a health book, and think of what you like, mysteries, autobiographies, humour, history? If lifting is a problem, then books on tape maybe something you consider during part of your day.

WIne: Not advocating drinking here, but I am a little tiny wine snob, I find myself fascinated with learning the different regions and trying wines from South Africa, South America, Spain, Fra,nce, Italy.. and usually i drink a glass or 1.5 glasses on the weekend. Calms me down and I learn something


Well, as you may or may not have experienced, you have been to many doctors who don't know anything about MPS and dont know where to refer you. There are some that can be of benefit and aid in your Multidisciplinary Approach to wellness with MPS. One drug or drug therapy alone will not do it. Unfortunately we can not just pop a pill and wait for miracles to happen.

Comprehensive Plan:
Bodywork: Myotherapy ( trigger point therapy), Myofascial Release/John Barnes Myofascial Release, Active Release Technique, Chiropractor

Medicines: Vitamins.Minerals, and medication for MPS ( mentioned on another thread)

Exercise: Some type of cardiovascular exercise that will help your heart, lungs, weight and overall health. Can be short walks, swimming/water aerobics, yoga, tai chi, biking ( if your legs arent a problem). Start of slow do not strengthen an area with trigger points, this is a BIG NO NO! Janet Travell states this over and again. It only causes the muscle to become tighter and shorter, and thus you would be regressing in your progress. Put the weights down.

Relaxation Techniques: Deep Breathing, Guided Imagery, Yoga,

Stretches: I have been using an excellent book for Myofascial release stretches called: MYOFASCIAL STRETCHING A GUIDE TO SELF TREATMENT BY Jill Stredronsky and Brenda Pardy, foreward written by John Barnes
http://www.amazon.com/Myofascial-S...

Myotherapy is a termed coined by a woman named Bonnie Prudden, who is like the Jack LaLane of fitness. She discovered while working on a lady that it she used her elbow or finger on a trigger point she could reproduce her referred pain and lessen her trigger point or soften them. It is a manual therapy that works on manually eliminating or lessening trigger points in the body.
You need to see if there are certified therapist in your area:
http://www.myotherapyforpainrelief...
http://en.wikipedia.org/wiki/Myoth...

John Barnes Myofascial Release
MFR is a technique of bodywork that is a whole-body tecnique. Your body is made up of connective tissue and it is one unit from the top of your head to your feet. The connective tissue has 3 layers, and often when we stretch we are getting to the first layer, which is elastin. This doesnt do much to release restrictions, as the therapist who is able to get to the deepist layer the collagenous layer and loosen and break up the restrictions in order to free up the area and remove the restriction. Our connective tissue can become quite hard, called Ground Substance, which is supposed to be very fluid and smooth. This is where much of the tightness in our body stems from.
The Therapist also needs to be able to assess your Perpetuating factors, or factors that may have caused much of your restrictions to begin with. She is therefore gettig to the SOURCE of the problem, not just medicated symptoms or working on symptoms.

www.myofascialrelease.com

Nutrition: Nutrition is important as we all want our
health to be the best it can be. Higher protein and lower carbohydrates can be helpful in this condition. Avoidance of "junk" or non healthy foods can just cause further irritation. Water is essential and more water the more bodywork is done. I try to drink 10 glasses of water a day or a half gallon, especially on the days bodywork is done as toxins are being filtered out of our system that way. Bodywork is eliminating toxins but getting to the deeper tisues where lymphatic easte and other buildup are contained. So, drink more water!
Posted on 07/15/10, 09:57 am

Wanted to add Trigger POint Injections:
Some have found it helpful, but it must be done correctly, and Travell goes into injections extensively in her manual. Its not just point and shoot! They must find the center of the trigger point with the needle in order for it to relax. Also, the patient needs to know what solution is being used. Steriods are not to be used in MPS trp injections as MPS is NOT an inflmmatory disease. Some solutons are lidocaine, marcaine as the numbing agent, and saline into the injection. Question the dr!! Do not just ask if they do injections and go in. Ask side effects, complications, what solution, do they know and use the Travell books??

http://www.pain-education.com/myof...

http://www.webmd.com/pain-manageme


I tried to compile as much as I could in one sitting of helpful tools that will help people learn about MPS, medications, bodywork, relaxation tools, non-medical pain relief, and resources. If this can be made into a "sticky" to put at the top for New comers to MPS, that would help so it wouldnt hae to be bumped.

General Info on MPS:
http://www.dailystrength.org/c/Myo...

Medication Lists and Vitamin/Minerals that are helpful for MPS

http://www.dailystrength.org/c/Myo...

Tools of the Trade: What helps besides medication for pain releif?

http://www.dailystrength.org/c/Myo...

Treatment Options: Bodywork, Mindwork Trp injections

http://www.dailystrength.org/c/Myo...

Books and Resources for MPS

http://www.dailystrength.org/c/Myo...

Perpetuating Factors: Factors that can perpetuate the disease that may be corrected. Key to figuring out thre Source of your problem.

http://www.dailystrength.org/c/Myo...

If I think of other things to add. I will add to this thread. As I mentioned, hope this can be a sticky. Best wishes to the new people who have come to this site.

The first book I was introduced to was a book by Devin J. Starlanyl that is a great introduction and comprehensive book on the disease of MPS>
It is highly recommended and you will keep referring to it.

http://www.amazon.com/Fibromyalgia...

Bonnie Pruden Pain Erasure ( myotherapy)

http://www.amazon.com/Pain-Erasure...

Healing Ancient Wounds: John Barnes Myofascial Release:

http://www.amazon.com/Healing-Anci...

Myofascial Stretching : A Guide to Self-Treatment
Jill Stredronsky, Brenda Pardy

http://www.amazon.com/Myofascial-S...

The BIBLE of Myofascial Pain Syndrome and learning about the disease, the trigger points and the referred pain patterns for each muscle, is Dr. Janet Travell and David Simon's
Myofascial Pain and Dysfunction: Vol 1 and 2. The "Red books"

Essential in my opinion! **

http://www.amazon.com/Travell-Simo...


Since MPS is considered a neuromuscular disease, I thought I would list some of the medications that may be deemed helpful to some of us. Of course, contact your doctor about questions before taking for each individual.
Another good comprehensive book is
Devin Stardynl: Fibromyalgia and Myofascial Pain Syndrome a Survival's Manual. Much Valuable research is in there regarding everything about the diease to Medication, Wellness plan etc.

GABAPENTIN: an anti-seizure medication, off-label it is used for nerve pain. I have used it now for a year. Max dosages are upwards of 3600mg.
Works on the GABA centers of the brain which aid in sending pain messages. Also called Neurontin. Gabapentin is the cheaper generic version. This is the medication that came out before Lyrica, before the patent ran out. I currently take 1800mg

http://www.ncbi.nlm.nih.gov/pubmed...

http://en.wikipedia.org/wiki/Gabap...

LYRICA: the newest, in similair chemical makeup to Gabapentin.

MUSCLE RELAXANTS: there are many different types of muscle relaxants, and the benzos are the drugs that work to relax your brain and in turn relax your skeletal muscles. These tend to have a sedating effect.
names:
http://en.wikipedia.org/wiki/Muscl...

http://www.emedexpert.com/classes/...

OPIODS/PAIN MEDICINE
Opoids would include oxycontin, morphine, methadone, fentynl etc. These are used to dull or block pain messages to the brain. They may also have a sedating effect.

read more here:
http://en.wikipedia.org/wiki/Opioid

ANTIDEPRESSANTS FOR PAIN:
Many of us deal with depression and pain, so there are many types of anti-depressants available. SNRI's (seretonin, norephinephrine, reuptake inhibitors) such as Cymbalta and Savella, Tricyclics: such as Elavil ( which has been researched over the years and proven) SSRI's such as Lexapro ( not as helpful for Chronic Pain) but for depression.
I myself am on Savella which is the SNRI and works higher on the pain center, and lower on the seratonin or mood center, but provides some pain relief and help with depression.

http://www.webmd.com/pain-manageme...

http://www.mayoclinic.com/health/p...

*Elavil does also help with sleep. Many of us in Chronic Pain find difficulty sleeping, that may be of benefit. Others have tried Ambien, and an over the counter herb Melatonin.

Other vitamins and minerals used for maintenence of healthy muscles, and that are of concern for MPS are:

Magesium ( preferably Malate): helps improve muscles and restore energy o the muscles. Essential.

Calcium: taken to absorb, magnesium and also help with strengthening bones.

Vitamin C: For immune system function, and considered to be of important according to Travell for MPS.

B Vitamins ( can take a complex, but B1,2,6,and especially B12) are crutial vitamins for MPS. The B vitmains help with muscle function.
and cellular metabolism. Since our muscles and restrictions are affected on a cellular level, it is of utmost importance that B vitmains are checked at regular intervals. I find that I take a B complex vitamin, and if you can not take large pills, there are sublingual forms of B12.

http://www.mayoclinic.com/health/p...

http://www.nlm.nih.gov/medlineplus...

Vitamin D3: Vitamin D has been a "hot topic" over recent years stating that it can cause some chronic pain in people as well as muscle pain. It is important to have your Vitamin D3 levels checked, ( not D2).. D3 also comes from the sun, so 10-15 min in the sun supplies 10,000iu.
I take 4,000IU in the summer, 5-6,000 in the winter. It is up to each individual to have all of their vitamins tested and know their levels.
Your standard Calcium with D, does not typically supply nearly enough of the vitamin to make a difference.

http://pain-topics.org/clinical_co...

I typically ask for lab work every 4-6 months to check on liver and kidney function as well as vitamin/mineral levels.

Stool Softeners, Miralax, Probiotic: May help with constipation, since many of these medications can be consitpating.
Posted on 07/15/10, 09:15 am

***Also try the theracane and jackknobber
Posted on 08/26/10, 03:09 pm