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The Relationship between Pain and Movement

Terry Stewart
Movement and pain are intricately connected, with pain often influencing how we move and vice versa. Here’s an overview of their relationship:
1. How Pain Affects Movement

Protective Mechanism: Pain acts as a warning prompting individuals to take protective actions and movements to protect tissues, prevent injury, or reduce exacerbation of tissue injury.

 

Altered Movement Patterns: When people experience pain they may adopt compensatory movement patterns to protect the affected area. This can lead to

          • Muscle Imbalances: Overuse of certain muscles groups while others are underused
          • Altered Gait: Changes in walking patterns, which can affect overall biomechanics
 

Fear-Avoidance Behaviour: Anticipation and fear of pain can lead to avoidance of movement (kinesiophobia), resulting in decreased physical activity and potential de-conditioning.

 

2. How Movement Effects Pain

Physical Activity: Regular paced and graded movement can help reduce pain over time. Exercise promotes

          • Endorphin Release: Natural pain relievers produced by the body.
          • Improved Blood Flow: Enhanced circulation can aid in healing, improved muscular function, and removal of tissue sensitising substances
          • Positive Neuroplasticity: Structural and functional changes in the nervous system reducing nociception and sensory input to the brain.

 

Rehabilitation: Targeted exercises and graded physical movement therapy can help restore functional movement patterns and reduce pain through:

          • Strengthening Weakened Body Regions: Improved physical strength and endurance, correcting muscular imbalances, and joint function.
          • Improved Flexibility: Reducing musculoskeletal and myofascial stiffness and increasing range of motion.

 

Neuroplasticity:

          • Engaging in paced and graded movement, even if initially painful, can help retrain the nervous system and the brain.
          • Positive movement experiences can change how the brain processes nociception and reduce a perceived level of threat to tissues- this can decrease protect by pain responses by the brain.

 

3. Pain Management Strategies

Education:  Understanding the relationship between pain and movement can empower individuals to engage in activities without fear.

 

Gradual Exposure: Slowly reintroducing movement and activities can help individuals overcome fear and rebuild confidence to move and participate in activity.

 

Mindfulness and Relaxation Techniques: Mindfulness, meditation, breathing exercises, and cognitive diffusion techniques can help manage pain and reduce muscle tension

The relationship between movement and pain is complex. While pain can limit movement, engaging in appropriate and gradual physical activity can help mitigate pain and improve function. A universal approach that includes education, rehabilitation, and psychological support is often most effective in managing pain and promoting movement.

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