Chronic Pain vs. Acute Pain

Pain is something everyone is well acquainted with. It doesn’t discriminate. No matter who you are, what your ethnicity, or the amount of money you have in your bank account; at some point in your life you will experience pain. The problem is when you experience pain more frequently than normal, and it gets in the way of your daily activities or your quality of life.

You hear terms such as chronic pain and acute pain, but what do they really mean, and when should you be concerned?

Acute pain is a severe or sudden pain that resolves within a few hours, days, or weeks. You might feel acute pain when you have an injury, are sick, or have surgery. Generally, with acute pain, you can pinpoint the location of the pain, and you are aware of the cause of the pain. So, for example you stub your toe, sprain your ankle, cut yourself with a knife while slicing something, or pull a muscle. Acute pain’s job is to inform you of an injury to further protect you. Acute pain is brought on by the damaging of the tissue in the affected area. Acute pain is a protection mechanism for your body. It alarms you of the pain in hopes that you will react to reduce the exposure to whatever the guilty party is. Whether it be that you touched a hot stove, or ran into something sharp, it’s there to tell you something isn’t right!

Chronic pain on the other hand, is persistent, lasting for several months or longer, and is a health condition in its own category. Chronic pain is any pain lasting beyond the expected healing period, typically 6 months or longer. With chronic pain, you may know the source, maybe you were hurt and have healed but the affected area still causes you pain and sometimes even intensifies. So, you sprained your ankle 6 months ago, but still have constant pain despite efforts to heal. Chronic pain may even come along without any injury at all, leaving you wondering the cause. There are times when you can’t identify the cause of the pain such as conditions like Fibromyalgia and Chronic Regional Pain Syndrome.

When deciding on what type of pain you have and when to be concerned, there are a few things you will want to look at. First, you’ll want to take into consideration the injury. If it’s something like a sprain or a pulled muscle, it’s always best to see a professional so that you can be aware of important information such as movements to avoid, and exercises and treatments that will help you to heal. While everyone’s body is different, you will also want to inquire about the healing period, and when you should be back to normal. This will give you an idea of how to gauge your healing and pain. Once you have addressed these issues, it may be a waiting game. If you are healing from an injury and bounce back within the allotted time, that’s great. If you are past the healing period, give yourself some wiggle room before you get concerned because again, everyone’s body is different you will still want to listen closely to your body and ask your chosen professional. If you are well past the healing period and still have pain, or have no obvious injury, you will want to be see by a professional who can give you the necessary care, and guidance.

While pain is something that we all will run into at some point in our lives it is very important that we are aware of the specifics, so we can treat our bodies with care. Don’t overlook signs of a serious problem but realize pain can be caused by several things that aren’t always immediately concerning. Being aware of the difference between acute and chronic pain may be what saves you a large doctor bill or helps to diagnose a serious issue.

(Info courtesy of My Massage World. Thank you!)

- Kimberly Rogers, WI LMT 3001-146, Soothing Sessions Bodywork

5 Tips for Managing Holiday Stress

It’s that time of year again. A time of celebration, family gatherings, holiday parties, gifting, traveling, and most of all, excitement. While many of us are thrilled and looking forward to the holiday season, that excitement is generally accompanied by STRESS. Stress to pick out the perfect dish, give the perfect gift, maintain a spotless house, show up to every party, and decorate our homes like Martha Stewart. So here’s a few tips to help you keep your holiday stress under control, so you can enjoy what the holidays are truly about.  

1. Acknowledge what’s got you stressed: While there is a plethora of things that can be feeding into our high stress levels during this time of year, take the time to really focus in on the main cause of your stress. This will help you to pinpoint the problem and face it head on and hopefully early on. This may take a few moments of quiet time away from the everyday hustle and bustle of life. What does your mind continuously go back to? What is preventing you from being able to focus? Chances are that may be one of the main causes of your stress. This is where you will need to make the decision whether to take it on, cut back, or step away. Is it that you know family will be visiting in just a few weeks, and you haven’t had time to tackle your family room for deep cleaning? Is it an outdoor project you’ve been working on for most of the year and you can’t muster up an answer for when Uncle Jim asks why you still haven’t finished it? Take it on. Make a specific goal for yourself with time frames and arrange for the project to be finished. Or realize that other people’s opinions don’t matter in the grand scheme of things. Is it that you have spread yourself too thin, and you have no idea how you are going to be able to keep up your weekly volunteer session at the local food bank along with your other commitments? Cut back on your hours or those other commitments. People will understand. Is it that every year you take the time to make individual place settings unique to each family member, but there is no way you will be able to complete the settings along with all your other commitments? Step away, and realize that not everything needs to be perfect. This time of year is about the joy of family and friends, giving back, and gathering together. Don’t let perfectionism ruin this wonderful season. 
2. Plan ahead/Start Early: Generally, you know the likes and dislikes of family members in advance. As you are going throughout the year, if you come across something that makes you think of someone on your list grab it! You may even find it on sale depending on the item and the time of year. If you are stumped on what to get someone, listen to clues in your time with one another. I have an ongoing note on my phone so that when someone gives me clues, I can punch it in and look back at it when I’m out shopping. Make a list early on, and slowly begin to check items off as you go. 
3. Stay on budget: Yes, the holidays are fun, and getting gifts is even more enjoyable, but let’s not forget what we are truly celebrating. Family, fellowship, and friends. You show your love through daily actions, not just monetarily. Some of the best gifts have more sentimental value than anything. After making your list, shop around looking and comparing the prices. Look for online ordering that involves free shipping. Search for coupons. If you see yourself reaching for that gift that is over your budget remind yourself that it’s not about the amount that you spend on the gift, it’s about the thought behind the gift.  
4. Don’t abandon your healthy habits: It is so easy with all of the holiday gatherings you are being invited to with overindulgent treats at your fingertips to allow yourself to lose sight of any healthy lifestyle you have been following. Life is all about balance. It is okay to treat yourself, and you shouldn’t feel guilty about it. Pick and choose your favorites that you generally don’t get to enjoy and use moderation. It’s easy to overindulge on an item you don’t frequently eat. If you are traveling and used to exercising, look for hotels that have gyms, or ask your family where the nearest park is. Keeping your body in its normal routine as much as possible will allow yourself to maintain a close-to-normal state and prevent stressors. 
5. Take extra “you” time: It is so easy to lose sight of ourselves when we are focusing on everyone else. Make sure you take extra time to keep in tune with what you need. Take the long way home and drive in silence. Go for a walk with the dog. Take yourself out for your favorite holiday beverage. Take advantage of gift promotions when buying gifts to reward yourself and give yourself a boost. Get a massage. You must take care of you before you can do anything that comes along with the holiday season.  

While the holidays can be stressful, they can also be so enjoyable. A time to gather with our loved ones and make memories that last a lifetime. Make sure you are managing your holiday stress so that you can embrace those special moments. 

(Info courtesy My Massage World. Thank you!)

- Kimberly Rogers, WI LMT 3001-146, Soothing Sessions Bodywork

4 Signs You're Eating Too Much Sugar

Let’s face it; sugar is tasty…and it’s everywhere! Even hidden in foods where you may not expect to find it. While it may be hard to avoid completely, if you’re mindful about the amount of sugar you’re eating, your body will thank you. So here’s 4 signs that you may be eating too much sugar.

1: Your skin is breaking out more than normal.

The journal of the Academy of Nutrition and Dietetics did a study that connects increased consumption of sugar with increased acne.

2: You’re tired after meals.

It’s so easy when you’re on the go to fuel up with the quickest and least healthy options. While eating a meal that’s high in sugar and carbs may give you the immediate energy boost you need, later you will be looking for the nearest pillow or pick me up. Making sure you consume a balanced meal with protein, carbs, and fat will allow your blood sugar to stabilize to prevent those extreme highs and lows.

3: Your workouts are more difficult.

When you notice you’re struggling to hit your peak performance during your workout, you may want to look at what you are using to fuel your workouts. If it’s something high in sugar that will quickly burn off, make sure you adjust it to something balanced in protein and carbs to keep your energy levels regulated, and help you to hit your goals in your daily workout.

4: Your body constantly craves it.

Do you constantly have a sweet tooth that you can’t quite kick? Once your body gets a taste of that donut, candy bar, piece of cake, or whatever your preference, it releases dopamine, a chemical primarily associated with feelings of pleasure. Once your body has that reaction, it will continue to crave the same food in search of the same reaction. It’s the same reason for addiction to any drug; And food can be a drug. One that helps or one that harms.

If you’re seeing these signs, it may be a good idea to cut back on your sugar intake. While small changes can still have a major impact, be sure to talk to your doctor and/or a nutritionist to discuss any radical diet changes to make sure you don’t do more harm than good. Even small changes to cut back on the amount of sugar in your diet can not only prevent you from packing on a few unwanted pounds, but you’ll also increase your performances during your workouts, decrease your number of breakouts, and save yourself a doctor bill or even potentially a hospital bill.

(Info courtesy of My Massage World. Thank you!)

Kimberly Rogers, WI LMT 3001-146, Soothing Sessions Bodywork

Gift Basket Ideas that WON'T Break the Bank!

Who doesn’t love giving or receiving a gift during the holidays? I live for the look on someone’s face when they receive a gift that I put a lot of thought into. It makes me feel happy when I know I’ve gotten it right. But what do you do when you need a gift for someone who already has everything, or you’re low on funds? Here are a few unique gift ideas to give to those you care about without breaking the bank. 

Relaxation Basket for Her – Most of us could use a little more relaxation in our lives. Give the special women in your life the motivation to do so with their favorite essential oil infused body butter, bath bombs, candles, body spray, and wine. Check your local and online sales as we get closer to the holidays and make a list of several people who may enjoy this. Take advantage of steep discounts, bulk purchases, and BOGO deals, and make multiple gifts out of your purchase. You may also be able to find a good deal at your local winery when buying multiple bottles. Add in a gift certificate for a massage for an extra treat! When choosing a basket, pick something that is practical and re-usable. Your basket may become a beautiful storage piece later. It’s like two gifts in one. 

Snow Day Baking Kit – Let’s face it, when the weather outside is frightful, we crave treats that are delightful. So how about making a snow day emergency treat basket? Around the holidays it’s easy to find baking mixes, and all kinds of additional treats on sale. Find a fun recipe for cookies, buy the ingredients (minus anything perishable), and add a few packs of tea, cider, or hot chocolate to complete the snack. Don’t forget to write the recipe details on a flash card. You may even throw in a few utensils like a spatula, measuring cup, or wooden spoon, because who doesn’t need plenty of those. Check your local retail store for deals on mixing bowls, to use in lieu of a basket to pack it all in. 

Relaxation Basket for Him – We rarely think of men needing relaxation time, but they need it just as much as women. Give your favorite guy the option to do so this holiday season. Epsom salt, fresh razors, shaving cream, after shave, and a great moisturizer would go perfect with this gift. You may also want to add in a deep moisturizing hand cream for those that work a lot with their hands. You can find deals on great razors online or at your local drugstore. When it comes to the shaving cream you may want to make sure it isn’t too strong and is hypo allergenic. Sometimes you can find these in bulk as well, so you can buy multiple and make several baskets at once. If you have stayed within budget, add a small gift card to their favorite hardware store, or better yet, a massage gift card. For this “basket”, you can use a travel case, or something that can be reused and doesn’t just take up space, like a small tool box.  

For the Chef - For those in your life that love to cook, gift them a basket with their favorite ingredients. Throw in a mixture a spices, sauces, dried herbs, and marinades. You can get some of their favorite seasonings and then add a few they can experiment with and a small cookbook. You may also include a timer, meat thermometer, marinade brush, injector, or any other small utensil that may come in handy in the kitchen or at the grill. You can find great prices on spices in the bulk area of your super market. You may also want to check your local farmers market for locally sourced and homemade sauces. They’re usually super tasty and reasonably priced. 

You don’t have to break the bank to spread joy to those on your list this season. Sometimes the most thoughtful gifts take us to our happiest moments with their simplicity.

(Info courtesy of My Massage World. Thank you!)

Kimberly Rogers, WI LMT 3001-146, Soothing Sessions Bodywork

How Your Lower Back Pain and Hip Pain may be Connected

The body is intricately designed with nerve endings and connective tissues that intertwine to form a beautiful structure capable of everything from minute movements, to birthing a child, to surviving in some of the harshest conditions on earth. But with these capabilities comes vulnerability, so it’s no surprise that we experience pain from time to time at the very least. What you may not realize is that sometimes the pain you feel isn’t necessarily caused by something in the area you feel it. For example, when you have an injury to your hips or pelvis, it can often cause back pain. Due to the proximity of the complex joints of the pelvis to your spine, your body can also interpret your hip/pelvis problem as back pain and your back problem as hip/pelvic pain.  

The lumbar region of the spine (lower back) houses all of the nerves that supply feeling and motor control to the entire lower body; from the low back itself to the hips, knees, and down to the tips of your toes. While this area can sustain a lot of abuse, due to the immense amount of movement it is capable of and the stress that our daily lives can put on it, it is also the most susceptible to injury. Here’s a few reasons you may have this hip/back pain connection. 

A pinched nerve root at the lumbar spine due to a bulging or herniated disc may result in significant sharp pain along a nerve like the sciatic nerve which runs from the middle of the low back all the way down the back and side of the leg to the foot. Sometimes this pain stops at the buttock and at other times it may shoot all the way down to the toes.  

Your posture may also have an effect. This isn’t to say that you need to immediately “fix” your posture as that may not be necessary. What I’m referencing is more so when you begin to exhibit an abnormal-to-you posture, like suddenly sitting all day when you’re used to walking, or crossing your legs a lot when you haven’t before. These seemingly subtle changes may actually result in some significant shifts in the joints of the pelvis and spine, causing pain. If you haven’t had a major shift in how you sit, stand, or walk throughout your day, it may be that your posture has changed due to your pain rather than the other way around. The new posture you’ve adapted may be your body’s way of compensating for an injury or otherwise protecting itself from further damage. 

While there is much to this connection between the low back and hips, far more than I can include in this single post, just know that there is an intricate balance between the many structures of this area. Depending on the real problem, you may need massage, exercise, rest, stretching, or it may be best to see your physician. To help you determine what’s really going on and how to move forward, make an appointment and let’s figure it out together so you can get back to doing what you enjoy. 

(Info courtesy of My Massage World. Thank you!)

Kimberly Rogers, WI LMT 3001-146, Soothing Sessions Bodywork