Type topics like “back pain” or “stretching” into the search box. Keywords are suggested as you type — choose one, or ignore them and type anything.EXAMPLEExample: To find featured and controversial articles about back pain, you want to enter “featured, back, controversial” — but you don't have to type it all. First type “feat” and then press enter to autocomplete the “featured” keyword. The list now only contains featured articles. Now type “bac” and press enter to completed the “back” tag. Finally type “contr” and choose the “controversial” keyword. The list now contains more than 200 articles that each have at least one of these tags, but the ones with two or three sort to the top. The list always sorts to show the best matches for your search at the top, but you can re-sort the list. There are many tags, like “fun” and “research.” MORE TAGSTag (keyword) suggestions popup as you type. Start typing knee pain and you’ll see that there are many items about knee pain! There are many other subject matter tags for all kinds of painful problems, like back pain, more for treatments like massage or chiropractic, plus dozens of other kinds of tags. Try typing size to pick a size tag. Searching for featured articles is a good way of finding the best. Some other useful tags are tags for specific areas: leg, head, knee, etc. Or tags for the tone of a post: fun, debunkery, deep for mind blowing items, or pro for more advanced content. And tags for different types or sizes of items are handy: search for little blog posts, or large tutorials, or excerpts from my books.
- INCLUDE date, words, subtitles
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|Does Posture Correction Matter?+
Posture matters a little, but not a lot. Many habitual postures are the result of long-term adaptations to anatomical quirks, and it’s difficult and unwise to try to change them. Most other “poor posture” is adaptation to bad ergonomics, which causes postural stress, but isn’t poor posture per se. Although many people do seem to be vulnerable to postural stress, the most relevant and fixable problem is probably the vulnerability, not the posture. If your main issue is unexplained or stubborn aches and pains, working on posture is not the best way to spend your time: just get more exercise generally, especially tasks that require coordination, and anything you enjoy (inspiration, not discipline). “Advanced” methods taught by posture gurus and “posturologists” are mostly completely speculative nonsense.Posture correction strategies and exercises … and some reasons not to care or bother
|updated Sep 11, 19Sep '19||15,000|
|Frozen Shoulder Guide+
Frozen shoulder (adhesive capsulitis) is a common, disabling, painful loss of shoulder movement. The “adhesive” description is standard but wrong: the fibrous capsule doesn’t get stuck, but rather shrinks and thickens, a contracture. The cause of this is a mystery, but intriguingly it happens to people with diabetes much more. It can also be triggered by immobility, an underuse injury (instead of the much more common overuse injury). The joint is clearly mechanically stuck in many patients, but it’s also possible it gets neurologically shut down.
Fortunately, frozen shoulders usually thaw, but it can take months, years, or even be permanent.
Although usually easy to diagnose, frozen shoulder does often get confused with other conditions.
Treatment is difficult and varies with the stage of the condition. The usual non-surgical treatments include pain-killers and steroid (oral or injected), exercise, and “forcing the issue” with manipulations. Massage may be helpful in some cases, and there’s some hope that anti-inflammatory nutrition might be useful. Surgical options include ripping or cutting the adhesions, but only make sense for the worst cases.An extremely detailed & readable guide to one of the strangest of all common musculoskeletal problems, for both patients and pros
|updated Sep 10, 19Sep '19||32,000|
|Frozen Shoulder Guide+
Frozen shoulder (adhesive capsulitis) is a common, disabling, painful loss of shoulder movement. The “adhesive” description is standard but wrong: the fibrous capsule doesn’t get stuck, but rather shrinks and thickens, a contracture. The cause of this is a mystery, but intriguingly it happens to people with diabetes much more. It can also be triggered by immobility, an underuse injury (instead of the much more common overuse injury). The joint is clearly mechanically stuck in many patients, but it’s also possible it gets neurologically shut down.
Fortunately, frozen shoulders usually thaw, but it can take months, years, or even be permanent.
Although usually easy to diagnose, frozen shoulder does often get confused with other conditions.
Treatment is difficult and varies with the stage of the condition. The usual non-surgical treatments include pain-killers and steroid (oral or injected), exercise, and “forcing the issue” with manipulations. Massage may be helpful in some cases, and there’s some hope that anti-inflammatory nutrition might be useful. Surgical options include ripping or cutting the adhesions, but only make sense for the worst cases.An extremely detailed & readable guide to one of the strangest of all common musculoskeletal problems, for both patients and pros
|updated Sep 10, 19Sep '19||32,000|
|Save Yourself from Low Back Pain!+
There are thousands of low back pain books — what’s special about this one? The problem is that 90% of doctors and therapists assume that back pain is structural, in spite of mountains of scientific evidence showing … exactly the opposite. Only a few medical experts understand this, and fewer still are writing for patients and therapists. Supported by 519 footnotes, this tutorial is the most credible and clarifying low back pain information you can find. Ships with a free copy of PainScience.com’s trigger point tutorial!Low back pain myths debunked and all your treatment options reviewed
|updated Sep 6, 19Sep '19||132,500|
|Quite a Stretch+Stretching just doesn’t have the effects that most people hope it does. Plentiful research has shown that it doesn’t warm you up, prevent soreness or injury, enhance peformance, or physically change muscles. Although it can boost flexibility, the value of this is unclear, and no other measurable and significant benefit to stretching has ever been proven. Regardless of efficacy, stretching is inefficient, “proper” technique is controversial at best, and many key muscles are actually biomechanically impossible to stretch — like most of the quadriceps group (which runners never believe without diagrams). If there’s any hope for stretching to be medically useful, it might be a therapeutic effect on muscle “knots” (myofascial trigger points), but even that theory is full of problems. Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits||updated Sep 6, 19Sep '19||16,000|
|Cramps, Spasms, Tremors & Twitches+
There are about a dozen major known types of unwanted muscle contractions — cramps, dystonia, fasciculations, and myokemia, etc — and many popular ideas about them are wrong or no more than half-right. For instance, exercise-induced cramps are not caused by dehydration, “stiffness” is rarely caused by tight muscles, and muscles don’t actually go limp in anaesthesia. There’s no such thing as a “back spasm,” no vicious cycle of “pain-spasm-pain,” and no “protective spasm.”
Although pathological contractions can obviously cause great suffering, no one knows if there’s such a thing as a “subtle” cramp in otherwise healthy people: bad enough to hurt, but not large or strong enough to be otherwise felt or seen (like a typical calf cramp, which cannot really be missed). Such a type of cramp might explain a lot of common aches and pains, but the topic has not been well-explored scientifically.The biology and treatment of unwanted muscle contractions
|updated Sep 5, 19Sep '19||7,000|
|34 Surprising Causes of Pain Trying to understand pain when there is no obvious explanation||updated Sep 5, 19Sep '19||13,000|
|Save Yourself from IT Band Syndrome!+
ITBS is an infamously stubborn lateral knee pain common in runners. Therapy hasn’t been working? You’re not alone. This exhaustively researched tutorial shows that most medical “facts” about the condition are wrong — supported by 199 footnotes analyzing as much of the science as you can stand. Cures cannot be guaranteed, but this tutorial offers both patients and pros 25 detailed treatment options and more insights than you can find anywhere else, as well as a free bonus: PainScience.com’s valuable trigger point tutorial.All your treatment options for Iliotibial Band Syndrome reviewed in great detail, with clear explanations of recent scientific research supporting every key point
|updated Aug 27, 19Aug '19||69,000|
|Save Yourself from Plantar Fasciitis!+
Plantar fasciitis is a stubborn pain in the arch of the foot. Yet scientists have proven that certain treatments are effective for most patients — so why don’t more professionals recommend them? Much of the science is new, and old myths die hard. This tutorial debunks the myths and reviews of all the common treatment options. Incredibly detailed, 58 sections in all, and thoroughly referenced.Plantar fasciitis explained in great detail, including every possible treatment option, and all supported by recent scientific research
|updated Aug 24, 19Aug '19||56,000|
|Anxiety & Chronic Pain A self-help guide for people who worry and hurt||updated Aug 21, 19Aug '19||13,000|
|Complete Guide to Headaches+
Headaches are one of the top 10 most disabling conditions and about 50% of us get tension headaches. Migraines involve the brain and are usually worse (but not always), tend to throb only one side, and cause some stranger symptoms. There are many other types of headaches and a firm diagnosis is nearly impossible. Any unusually severe, persistent, sudden, or strange headache needs medical investigation.
Tension headaches have dozens of possible causes, but are associated with stress, fatigue, and neck pain, and are probably mainly caused by pain spreading from sensitive structures in the neck, face, jaw, and scalp, especially the suboccipital muscle group. Self-massage there is the most neglected easy treatment option.
Other promising treatments include relaxation, meditation, breathing exercise, insomnia treatment, and building neck strength. Many popular treatments are ineffective, most notably pain-killers, which can even backfire; hydration, postural correction, chiropractic adjustment are also over-rated.Detailed, readable self-help for tension headaches and other common musculoskeletal headaches
|updated Aug 20, 19Aug '19||18,000|
|Does Epsom Salt Work?+
Epsom salt (magnesium sulfate) in your bath is cheap and harmless and it makes the water feel “silkier,” but it probably doesn’t do anything else you hope it’s doing. Contrary to popular belief, it probably has no significant benefits for most common kinds of aches and pains. Oral magnesium supplementation may be helpful for some types of chronic pain for some people (with magnesium deficiency), and it probably works much better than trying to soak in it. Topical delivery via creams is scientifically controversial, and absorption from baths is virtually unstudied: it may not work in a bath at all, or only modestly and erratically. For pain, the soothing heat of a nice bath is probably far more therapeutic than whatever magnesium might be absorbed. Bathing in a magnesium sulfate solution also has no other known medical benefits other than treating skin infections. Most theories you hear about how Epsom salt baths work are oversimplified and meaningless (for instance, nearly everyone says it is absorbed by osmosis, which is definitely wrong). The case for the healing powers of Epsom salt is mostly made by people selling the stuff, or recommending it as carelessly as an old wives’ tale. If relatively dilute home salt baths were actually medicinal, then far more concentrated sources like The Dead Sea would have clear health effects, which they definitely do not.The science of Epsom salt bathing for recovery from muscle pain, soreness, or injury
|updated Aug 19, 19Aug '19||16,000|
|Achilles Tendinitis Treatment Science Evidence-based guidelines for recovering as fast as possible||new Aug 17, 19Aug '19||3,750|
|Therapeutic “Touch” Is Pseudoscience+
Therapeutic touch (TT) is hands-off aura massage, actual touch not included, and it is the most common form of energy or vitalistic medicine in North America. Most practitioners are massage therapists and, oddly, nurses. Many years ago I believed in it, but eventually I decided it was based only on wishful thinking, laughably naive references to quantum physics, and wide-eyed exaggeration of ordinary social interaction effects. Auras do not exist and cannot be felt, let alone manipulated therapeutically. Just as dousers and psychics have never passed a controlled test, TT practitioners cannot not detect a person by feeling their aura, which makes them look ridiculous.
It is peculiar and pleasant to have someone wave their hands all around you with friendly intentions, but those effects are minor and fleeting and it doesn’t matter what specifically the therapist does, because it’s the interaction that is the active ingredient — a placebo, in short. And placebo is nowhere near as “powerful” as people believe, and there are all kinds of ethical and practical problems with cluttering up the interaction with magical interpretations of what’s going on.No touch included! Auras don’t exist and can’t be felt, let alone massaged for medical benefit
|updated Aug 16, 19Aug '19||2,100|
|Progressive Training How to take “baby steps” to recovery from an injury or pain problem||updated Aug 16, 19Aug '19||2,500|
|Popular but Weird & Dangerous Cures+
The colorful history of medicine and quackery is overflowing with people who “swore by” treatments that were bizarre and dangerous. Bloodletting was popular almost until the 20th century, despite being relentlessly harmful. Some of the most lethal “cures” in history were inspired by the discovery of radiation. People happily drank metals like mercury and silver. Even drinking urine had near fad status for a while! They tried to purge disease with sulfuric acid, and stimulate their vitality (and virility) with powerful electric shocks. Women were sold Lysol as a douche … and women actually went along with it for a while. Voluntary lobotomy may be the craziest of them all: it was a popular treatment for all kinds of psychiatric disorders, and at least fifty thousand people volunteered to have their brains lanced.
All of these terrible treatments, and many more obscure examples, had many fans and enthusiastic testimonials. People paid for them, believed in them, loved them, swore by them — that is how misleading testimonials can be. People believe what they want to believe.The most dangerous, strange, and yet popular snake oils and “treatments” in history (and why anecdotes and testimonials cannot be trusted)
|updated Aug 14, 19Aug '19||1,100|
|Trigger Points & Myofascial Pain Syndrome+
Myofascial trigger points — so-called “muscle knots” — are increasingly recognized as a factor in many of the world’s aches and pains. This book-length tutorial focuses on advanced troubleshooting for patients who have failed to get relief from basic tactics, but it’s also ideal for starting beginners on the right foot, and for pros who want to stay current and as science-based as possible. 176 sections inspired by the famous texts of Drs. Travell & Simons, but also much more recent science. Also offered as a free bonus (2-for-1) with the low back, neck, muscle strain, or iliotibial pain tutorials.A guide to the unfinished science of muscle pain, with reviews of every theory and self-treatment and therapy option
|updated Aug 13, 19Aug '19||160,000|
|A new book about frozen shoulder||new Aug 10, 19Aug '19||220|
|Does Spinal Manipulation Work?+
The idea of “adjusting” the spine refers to many different manual therapies that wiggle, pop, and otherwise manipulate spinal joints. The umbrella term for these treatments is “spinal manipulative therapy” (SMT). Expert opinions on SMT range widely, with some experts expressing strong concern and skepticism. Its provenance in chiropractic subluxation theory is dubious, its benefits are minor at best, and yet there are serious risks, even including paralysis and death in the case of SMT for the joints of the neck.
Despite all the controversy, there has been little high quality scientific research to determine whether or not SMT is safe and really works. Major science reviews have either been thoroughly discouraging or barely encouraging. SMT can’t possibly be working any miracles.
And yet spinal joint popping in particular is something that people crave, and most clinicians believe that some forms of SMT can be helpful to some of their patients, some of the time. There seems to be almost no doubt that there is something of therapeutic interest going on in SMT, for at least some patients.Spinal manipulation, adjustment, and popping of the spinal joints and the subluxation theory of disease, back pain and neck pain
|updated Aug 9, 19Aug '19||16,000|
|Repetitive Strain Injuries Tutorial+Repetitive strain injuries have (at least) five surprising features: (1) they aren’t exactly “inflamed” despite giving that strong impression, (2) they are mostly not caused by biomechanical failures or alignment problems, (3) even stubborn cases usually just need more rest (more specifically, savvy “load management” erring on the side of less in the short term), (4) they are routinely complicated by muscle pain, and, the weirdest of the bunch, (5) they play “head games” to a shocking degree (that is, they are profoundly modulated by the central nervous system, both psychological factors we can affect and neurological ones we can’t). Five surprising and important facts about repetitive strain injuries like carpal tunnel syndrome, tendinitis, or iliotibial band syndrome||updated Aug 8, 19Aug '19||15,000|
|Voltaren® Gel Review+
Voltaren® Gel (topical diclofenac) is a particularly safe and useful medicine. It’s an anti-inflammatory cream, so it can be applied only where you need it, instead of soaking your entire system with a medication, avoiding or dramatically reducing common side effects like indigestion, as well as some serious safety concerns associated with oral diclofenac. In the US, this drug is FDA-approved to treat osteoarthritis in “joints amenable to topical treatment, such as the knees and those of the hands,” but it probably also works for some other painful problems, such as some repetitive strain injuries and back pain. The evidence shows that it “provides clinically meaningful analgesia.” So this product actually works and gets a pass from skeptics and critics — a rare thing in the world of pain treatments!A useful rub-on anti-inflammatory medication for arthritis, tendonitis, bursitis, runner’s knee, and muscle strain
|updated Aug 8, 19Aug '19||3,750|
|13 Kinds of Bogus Citations Classic ways to self-servingly screw up references to science, like “the sneaky reach” or “the uncheckable”||updated Aug 2, 19Aug '19||4,500|
|Get in the Pool for Pain Aquatic therapy, aquajogging, water yoga, floating and other water-based treatment and injury rehab options||updated Aug 1, 19Aug '19||3,000|
|The Art of Rest+Resting “properly” is trickier and more critical part of injury rehabilitation than most people realize, and is often at odds with a culture tradition of aggressive therapeutic exercise (“no pain, no gain”). This article explores the rationale for resting, and tactical considerations like how to rest anatomy that you need to use for your job, and how to know how much rest is enough. The finer points of resting strategy when recovering from injury and chronic pain (hint: it’s a bit trickier than you might think)||updated Aug 1, 19Aug '19||5,500|
|Save Yourself from Patellofemoral Pain Syndrome!+
PFPS is a common kneecap pain problem — and yet almost universally misunderstood. Patients are often given exactly the wrong advice. There is no miracle cure for patellar pain, but this tutorial is much more detailed than anything else you can find, weighing in at 40,000 words. Both patients and pros can greatly improve their understanding of the options — and maybe that is a kind of miracle. Inspired by the work of surgeon Scott Dye and firmly grounded in readable analysis of the science.Patellofemoral pain syndrome (aka runner’s knee) explained and discussed in great detail, including every imaginable self-treatment option and all the available scientific evidence
|updated Jul 31, 19Jul '19||83,000|
|Chronic, Subtle, Systemic Inflammation+
Chronic, subtle, systemic inflammation may be a factor in stubborn musculoskeletal pain and arthritis. We get more inflamed as we age, a process quaintly known as “inflammaging” (for real). That trend correlates with poor fitness and obesity (metabolic syndrome, the biological precursor to diabetes and heart disease). And that, in turn is linked to chronic psychological stress, and of course biological stresses like smoking and sleep deprivation. Basically, the “harder” we live, the more likely inflammaging and metabolic syndrome get.
It’s unclear whether metabolic syndrome is inflammatory, or inflammation causes metabolic syndrome, and there are several other unproven but plausible reasons why inflammation escalates as we age, such as the accumulation of permanent minor infections, lasting collateral damage from past infections (essentially autoimmune disease and allergies that are too subtle or nonspecific to diagnose), and environmental poisons.
Systemic inflammation cannot be diagnosed or treated reliably by any means: it is simply too complicated and mysterious. It could have seven different causes, most of them untreatable even if you could confirm them. Nevertheless, it is a trendy bogeyman, and there are lots of popular, over-hyped ideas about how to treat it, especially “anti-inflammatory diets.” For chronic pain patients, such methods may be worth trying, but it’s important to understand that they are far from proven. Probably the best defense against inflammation is simply to be as fit and healthy as possible.One possible sneaky cause of puzzling chronic pain
|updated Jul 30, 19Jul '19||7,500|
|Save Yourself from Neck Pain!+
Who hasn’t had a crick in the neck? This tutorial isn’t the last word on this surprisingly complex subject, but it is a detailed, sensible and scientific survey of what makes a neck crick tick — and your treatment options. Ideal for any frustrated patient with a jammed cervical spine, it’s also helpful for many a therapist not really sure how to treat this quirky phenomenon. Ships with a free bonus, PainScience.com’s valuable trigger point tutorial!A complete guide to chronic neck pain and the disturbing sensation of a “crick”
|updated Jul 23, 19Jul '19||90,000|
|Eccentric Contraction+An eccentric or braking contraction is an interesting but routine type of muscular contraction that seems like a paradox: the muscle is contracting even as it is lengthening! Eccentric contraction is a bit physiologically mysterious, and is known to be harder on muscle, causing more soreness (quadriceps after hiking down a mountain is the classic example). It may be a good stimulus for adaptation in tendon as well as muscle. A weird bit of muscle physiology||updated Jul 21, 19Jul '19||2,500|
|Save Yourself from Muscle Strain!+
Got a muscle strain? Maybe … and maybe not. Probably 75% of so-called muscle strains are actually something else. Doctors routinely diagnose muscle strain incorrectly. The muscle strain tutorial is guaranteed to sort it out … and it is just about only the source of information that does. For the majority of readers who’ve been misdiagnosed, the muscle strain tutorial ships with a free bonus tutorial about the problem they most likely do have — myofascial trigger points.Muscle strain (pulled muscle) and muscle pain explained and discussed in great detail, plus every imaginable treatment option
|updated Jul 20, 19Jul '19||23,000|
|Where Does IT Band Syndrome Hurt? Only on the side of the knee; pain in the hip and thigh is something else||updated Jul 20, 19Jul '19||2,000|
|Why So “Negative”?+I criticize many poor ideas in health care, so I often seem “negative,” especially to people who truly believe in treatments I debunk. But defending patients from false hope and fraud is a Good Thing, I also report on many effective treatments, and I have fun taking my subject seriously. Not so negative after all! Answering accusations of negativity, and my reasons and methods for debunking bad treatment options for pain and injury.||updated Jul 19, 19Jul '19||6,000|
|Pain & Injury Survival Tips Dozens of ideas (and links) for evidence-based rehabilitation and self-treatment for common pain problems and injuries||updated Jul 17, 19Jul '19||11,000|
|Does Fascia Matter?+
Fascia is widely regarded as an exciting scientific frontier, with well-attended fascia conferences featuring gurus in the world of massage and manual therapy. The main idea is that fascia — tough connective tissue wrapping around all muscles and organs — can get tight and restrictive, and needs to be “released” by pulling on it artfully. Unfortunately, although fascia science may be inherently interesting as biology, and fascial compartment syndrome is certainly a real and scary medical problem, no subtle property of fascia has yet been shown to be clinically relevant. No fascial pathology seems to be a factor in any common painful problem, and no method of fascial manipulation is known to “fix” fascia or even change it.
I have challenged fascia fans to cite clinically relevant fascia science, with no result for years now. This article reviews several key candidates, such as well-known studies about fascia’s toughness, its contractility, and its role in back pain. None confirm any clinical relevance of fascia, and some actually undermines it. I also cover many other related subtopics, such the irrelevance of piezoelectricity, thixotropic effect, the popular “fuzz” theory of stiffness, and more.A detailed critical analysis of the clinical relevance of fascia science and fascia properties
|updated Jul 15, 19Jul '19||24,000|
|Summer 2019 blog pause||new Jul 14, 19Jul '19||350|
|Does Cartilage Regeneration Work? A review of knee cartilage “patching” with autologous chondrocyte implantation (ACI)||updated Jul 9, 19Jul '19||2,400|
|Does Platelet-Rich Plasma Injection Work?+
Platelet-rich plasma (PRP) injections bathe troubled cells in a concentrated mixture of platelets from your own blood. Platelets are involved in clotting and wound healing, and so the more-is-better hope is that they’ll stimulate healing “naturally” — regenerative medicine, supposedly. Unfortunately, the hype and costs are high, there could be risks above and beyond the basic risks of any injection, and the science so far is completely discouraging — three major evidence reviews have ruled it “ineffective.” Although it’s plausible and interesting in theory, this stuff just can’t beat placebos in fair tests.An interesting treatment idea for arthritis, tendinopathy, muscle strain and more
|updated Jul 9, 19Jul '19||3,000|
|Salamander and Regeneration Science Why does PainScience.com have a salamander mascot? Their regenerative superpower is an inspiring, profound example of what is possible in biology and healing||updated Jul 9, 19Jul '19||2,200|
|A genetic defect that exaggerates all sensations (including pain)||new Jul 8, 19Jul '19||1200|
|Does Craniosacral Therapy Work?+
Craniosacral therapy (CST) was founded by an osteopath, John Upledger, and it is mainly done by osteopaths, massage therapists, and a few chiropractors. It’s a “subtle” therapy that involves light holding of the skull and sacrum and almost imperceptible manipulations. Supposedly this affects the circulation of cerebrospinal fluid and has profound therapeutic benefits. Recent, good quality scientific research has shown that it is not possible to affect the circulation of cerebrospinal fluid, and that CST therapists often come to different conclusions when evaluating the same patient. Even the journal of Complementary Therapies in Medicine “found insufficient evidence to support CST,” and Dr. Steve Hartman — an osteopathic physician himself — harshly criticizes CST: “Craniosacral therapy lacks a biologically plausible mechanism, shows no diagnostic reliability, and offers little hope that any direct clinical effect will ever be shown … patients should invest their time, money, and health elsewhere.” Virtually the only thing CST is good for is that it is a relaxing touch therapy, but of course that can (and should) be separated from grandiose claims of therapeutic efficacy.Craniosacral therapists make big promises, but their methods have failed to pass every fair scientific test of efficacy or plausibility
|updated Jul 8, 19Jul '19||2,500|
|Basic Self-Massage Tips for Myofascial Trigger Points+
Massage therapy isn’t cheap, but you can do some of the work for yourself. Self-massage might seem like trying to tickle yourself, but you may be able to relieve a lot of discomfort by treating your own “trigger points”: sore spots in muscle tissue that often seem to yield to rubbing. It is a safe, cheap, and reasonable experimental approach to self-help for many common pain problems, even though there are many reasons it might fail. No advanced technique is required: it’s mainly just a matter of finding sore spots in troubled areas that feel relevant and briefly applying direct mild to moderate pressure.Learn how to massage your own trigger points (muscle knots)
|updated Jul 3, 19Jul '19||2,500|
|A Rational Guide to Fibromyalgia+
Fibromyalgia is an unexplained and mostly untreatable illness of chronic pain, fatigue, and mental fog affecting about 1–2% of the population. Some recover naturally. The label is often not used when it should be and also often used when it shouldn’t. Fibromyalgia is associated with (and may be related to) conditions like irritable bowel syndrome, migraines, mood disorders, inflammatory arthritis, and especially the pain of “trigger points” (sensitive patches of muscle). Its many non-specific symptoms are routinely confused with many more conditions.
Controversy, stigma, quackery, and junky science swirl around fibromyalgia like a bad smell. No medical speciality specializes in it. Rheumatologists and neurologists often get “stuck” with fibromyalgia patients, and have no idea what to do with them. Alternative medicine has flooded the knowledge gap with many bogus theories and related cures, like excess phosphate, adrenal fatigue, or “bad energy.” Many pros still assume fibromyalgia is “all in your head” or a character weakness, but studies have shown that fibromyalgia does have a biological fingerprint.
Regular moderate exercise seems to be helpful, but can backfire. Patients need to stay as healthy as possible otherwise, especially protecting sleep as much as practical, and avoiding drugs/alcohol/smoking. Vitamin D supplementation is a worthwhile experiment for many. No medications are proven to be helpful.The science of the mysterious disease of pain, exhaustion, and mental fog
|updated Jul 1, 19Jul '19||16,000|
|Hundreds of old bibliography links fixed||new Jun 26, 19Jun '19||150|
|Vulnerability to Chronic Pain Chronic pain often has more to do with general biological vulnerabilities than specific tissue problems||new Jun 26, 19Jun '19||2,300|
|Painful Lessons What I’ve learned from twenty years of studying pain||new Jun 24, 19Jun '19||1,400|
|Two pet theories about inflammation||new Jun 22, 19Jun '19||425|
|A Guide to Sciatica Treatment for Patients+There are several ways to have sciatica, a symptom of shooting pain in the buttock and down the back of the leg with many possible causes (not just sciatic nerve irritation). Worrisome causes are rare, but do exist. A guide to buttock and leg pain (which may or may not involve the sciatic nerve)||updated Jun 20, 19Jun '19||7,000|
|Benzodiazapene withdrawal syndrome||new Jun 19, 19Jun '19||325|
|What the hell is a “tension” headache?||new Jun 18, 19Jun '19||650|
|Just the right amount of hyperbole||new Jun 11, 19Jun '19||275|
|Sensitization in Chronic Pain+Pain itself often modifies the way the central nervous system works, so that a patient actually becomes more sensitive and gets more pain with less provocation. This is called “central sensitization.” (And there’s peripheral sensitization too.) Sensitized patients are not only more sensitive to things that should hurt, but also to ordinary touch and pressure as well. Their pain also “echoes,” fading more slowly than in other people. Pain itself can change how pain works, resulting in more pain with less provocation||updated Jun 6, 19Jun '19||6,500|
|Muscle Pain as an Injury Complication The story of how I finally “miraculously” recovered from the pain of a serious shoulder injury, long after the injury itself had healed||updated Jun 6, 19Jun '19||3,500|
|Strengthening-while-lengthening is a “proven” rehab method for muscle strain||new Jun 5, 19Jun '19||500|
|Reality versus best practices in musculoskeletal medicine||new Jun 4, 19Jun '19||700|
|Save Yourself from Tennis Elbow!+Tennis elbow is a classic but surprisingly mysterious repetitive strain injury to the muscles and tendons on the back of the arm and outside of the elbow, the wrist and finger extensors. This detailed guide explores the nature of the beast and reviews all treatment options. Not just for tennis players, straight-talking advice on healing from this common tendinitis (lateral epicondylitis)||updated Jun 1, 19Jun '19||5,000|
|Injection infection? Another surprising way to freeze a shoulder||new May 27, 19May '19||700|
|That word “placebo”||new May 24, 19May '19||350|
|Apostasy fallout||new May 24, 19May '19||600|
|The metabolic roots of pain||new May 20, 19May '19||210|
|A kooky “scientific” study of massage||new May 20, 19May '19||750|
|Save Yourself from Shin Splints!+
Do you know why your shins hurt? Shin splints are often not what they seem. With several possible underlying problems, patients often end up barking up the wrong tree. There are four very different types of shin pain. This tutorial breaks it down for you and goes through all the treatment options and recent science. About 20 times more information about shin splints in one place than you can get anywhere else. Ships with a free copy of PainScience.com’s trigger point tutorial!Causes and treatment options for shin splints explained and discussed in great detail, especially shin pain caused by myofascial trigger points, compartment syndrome, medial tibial stress syndrome, and stress fracture
|updated May 17, 19May '19||29,000|
|Another new “finally” article||new May 16, 19May '19||275|
|The PainScience.com origin story||new May 15, 19May '19||425|
|Does Massage Increase Circulation?+
Massage therapy supposedly “increases circulation,” and this is one of the main mechanisms of helping patients. Although massage probably does sometimes modestly boost circulation in some ways, the scientific evidence shows that it’s too little to matter. Because the circulatory system is closed and blood volume is constant, circulation can only “increase” in an area at the expense of another. Also, the relaxation that we expect from any decent massage actually shunts blood into the core, away from the muscles, a robust effect that likely dominates the equation. Most importantly, light exercise is clearly a much stronger driver of circulation.Probably not, and definitely not as much as a little exercise
|new May 13, 19May '19||7,500|
|New article about massage and circulation||new May 9, 19May '19||400|
|Methylene blue for back pain fails a replication test||new May 3, 19May '19||600|
|Massage Therapy for Tennis Elbow and Wrist Pain Perfect Spot No. 5, in the common extensor tendon of the forearm||updated Apr 27, 19Apr '19||1,600|
|Tech and health care||new Apr 25, 19Apr '19||100|
|And another speed boost for PainScience.com||new Apr 25, 19Apr '19||120|
|Classic examples of failed “common sense” in medicine||new Apr 25, 19Apr '19||800|
|Post-Exercise, Delayed-Onset Muscle Soreness+
Delayed Onset Muscle Soreness (DOMS), AKA “muscle fever,” is the muscle pain and weakness that starts up to a day after unfamiliar exercise, peaking up to two days later. The strongest trigger is a lot of eccentric contraction (e.g. quadriceps while descending). DOMS is much weaker after the next workout, but the first bout can be so fierce that people avoid starting valuable exercise programs, especially strength training. It’s worse for some people due to genetic factors and other biological stresses (especially sleep trouble).
Medical science can’t explain DOMS, let alone treat it. Many athletes believe that massage helps, but that’s not what the evidence shows. And many take ibuprofen as prevention, but that doesn’t work either. Drugs will only take the edge off the pain. The only promising treatments are heat and Indian food (curcumin), but not confirmed. Excessive DOMS may also be a symptom of other health problems, some of which can be treated, most notably vitamin D deficiency and insomnia.
DOMS is probably not caused by micro-trauma — a popular old idea — although it might be a mild form of “rhabdomyolysis,” which is caused by mucle proteins spilling into the blood. Some kind of “metabolic stress” may be a more likely culprit, and yet there is no clear link between DOMS and any specific biological marker (and definitely not lactic acid). There are even clues that DOMS is neurological. Certainly it is not straightforwardly inflammatory: evidence suggests that inflammation is what reduces DOMS pain as you continue to exercise. Mysterious indeed!The biology & treatment of “muscle fever,” the deep muscle soreness that surges 24-48 hours after an unfamiliar workout intensity
|updated Apr 24, 19Apr '19||11,000|
|I take requests||new Apr 23, 19Apr '19||230|
|“Primary” versus “functional” pain||new Apr 18, 19Apr '19||375|
|Faster, better, stronger: redesigning for mobile||new Apr 15, 19Apr '19||160|
|From scratching an itch to picking a scab||new Apr 1, 19Apr '19||950|
|Tough love for amplified pain||new Mar 29, 19Mar '19||300|
|Don’t “push” for a diagnosis||new Mar 26, 19Mar '19||250|
|The trouble with demonizing trivial physical stresses||new Mar 25, 19Mar '19||450|
|Strength Training Frequency+
Strength training — making muscles stronger by exhausting them with weights — is not only more beneficial for general fitness than most people realize, it isn’t even necessary to spend hours at the gym every week to get those benefits. Almost any amount of it is much better than nothing. While more effort will produce better results, the returns diminish rapidy. Just one or two half hour sessions per week can get most of the results that you’d get from two to three times that much of an investment (and that’s a deliberately conservative estimate). This is broadly true of any form of exercise, but especially so with strength training. In a world where virtually everything in health and fitness is controversial, this is actually fairly settled science.Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
|updated Mar 24, 19Mar '19||9,000|
|Another off-key attack on “pain science”||new Mar 23, 19Mar '19||160|
|Knee Replacement Surgery Doubts Knee replacement is extremely popular, but still not yet based on good evidence of efficacy||updated Mar 23, 19Mar '19||1,400|
|What do pimples have in common with frozen shoulders?||new Mar 20, 19Mar '19||325|
|How do you slow down the progression of arthritis?||new Mar 19, 19Mar '19||250|
|The 3 Basic Types of Pain+
There are two main classifications of pain: the common sensical sort that arises from damaged tissue (nociceptive pain), and the more exotic kind that comes from damage to the system that reports and interprets damage, the nervous system (neuropathic pain). This is the difference between engine trouble and trouble with that light on your dashboard that claims there’s engine trouble. Oddly, there is still no clear, official “other” category for the pain of conditions like fibromyalgia and irritable bowel syndrome, which see to involve dysfunction of the nervous system, as opposed to damage; historical names like functional pain have many problems, and new names like nocipathic, algopathic, or just primary pain are on the table.
Nociception and pain are not equivalent and there are no “pain fibres,” just nerves that send data to the brain for consideration. All pain is technically a brain-generated experience. However, the illusion that pain is “in” our body is meaningful and functional.
Pain can also be classified as somatic (skin, muscle, bones, joints) and visceral (organs).Nociceptive, neuropathic, and “other” (and then some more)
|updated Mar 17, 19Mar '19||5,500|
|The Unstretchables+Many muscles are too awkward to stretch effectively for biomechanical reasons — you simply can’t good leverage, or another body part is in the way. There are many interesting examples. Eleven muscles you can’t actually stretch hard (but wish you could)||Mar 16, 19Mar '19||4,250|
|Be careful what you wish for! The overzealously holistic physician||Mar 15, 19Mar '19||350|
|A Lump in My Throat+
Globus pharyngeus is the sensation of a lump in the throat in the absence of any apparent physical obstruction in the throat, often considered psychosomatic. It’s common and may just be a minor sensory anomaly, like tinnitus. For a sensory phantom, globus can be a serious bully, interfering with swallowing and even breathing at worst, and causing severe anxiety about the possibility of scary causes like cancer. Unfortunately, it’s almost impossible to confidently rule out a medical cause in the short term.
Globus is “all in your head” unless it isn’t. Unfortunately, the diagnostic challenge of is immense. Many subtle or obscure problems can be at the root of it, but some globus sufferers eventually get answers and relief from the discovery of causes like tonsil stones, acid reflux, minor injuries to pharyngeal stuctures, Eagle syndrome, cysts and cervical osteophytes, and other oddball anatomical abnormalities, mostly minor — just anything that irritates the throat.A globus hystericus story, with a side of science
|Mar 12, 19Mar '19||7,500|
|Stark statistical errors in much massage research||Mar 10, 19Mar '19||325|
|Massage Does Not Reduce Inflammation+A unreplicated and deeply flawed 2012 scientific study (Crane et al.) claimed to find that massage reduced inflammation in intensely exercised muscles. The profession of massage therapy took the conclusions at face value and claims that massage “reduces inflammation” are now common. The making of a new massage myth from a high-tech study of muscle samples after intense exercise||Mar 10, 19Mar '19||4,750|
|Tetanus rides again||Mar 9, 19Mar '19||120|
|A devastating critique of modern medicine||Mar 9, 19Mar '19||275|
|The Holy Shit Moment||Mar 5, 19Mar '19||160|
|Insomnia Until it Hurts+Almost everyone needs to take sleep deprivation more seriously. We are used to thinking of insomnia as a symptom, but it can also be hazardous in itself in many ways. Chronic pain is probably aggravated by insomnia or even mild but chronic sleep deprivation. The role of sleep deprivation in chronic pain, especially muscle pain||Mar 5, 19Mar '19||3,750|
|Plantar fasciitis excerpt: Baxter’s neuritis||Mar 4, 19Mar '19||275|
|Baxter’s Neuritis and Plantar Fasciitis A rare nerve entrapement that can explain some stubborn cases of “plantar fasciitis”||Mar 4, 19Mar '19||1,400|
|Painful word of the day: palliative||Mar 2, 19Mar '19||250|
|I’ve tried “everything”||Feb 28, 19Feb '19||230|
|Why is neck pain so common? Spatial summation of cryptic insults||Feb 26, 19Feb '19||450|
|Massage research as marketing||Feb 26, 19Feb '19||160|
|Your Back Is Not Out of Alignment+
“Structuralism” is the excessive focus on physical abnormalities in musculoskeletal medicine, things like tilted pelvises, short legs, abnormal spinal curvatures, or misaligned anything. These “biomechanical bogeymen” are the source of much therapeutic barking up the wrong tree. Although some factors like these do sometimes matter, they are collectively much less important than most people believe, and they tend to overshadow many other important biological and neurological considerations.
The paradigm of structuralism has dominated musculoskeletal medicine for decades, but since the early 2000s it has been challenged by many medical researchers and experts, and many key scientific studies over the years have undermined major structuralist assumptions, like Finan’s finding that knee pain correlates more with pain sensitivity than arthritis; Grundy’s conclusion in Lancet that short leg length differences don’t correlate with back pain; or Grob’s findings that abnormal neck curvatures do not predict neck pain; or Moseley’s finding that a placebo for knee osteoarthritis is just as good as real surgery; or numerous MRI studies showing terrible correlation between structural problems and back pain (see Boden, Jensen, Weishaupt, Stadnik, Borenstein); or the astonishing finding by Haig that even narrowing of the spinal canal does not necessarily cause stenotic back pain; or the clear evidence that even dislocation of the upper cervical spine is often asymptomatic (Swinkels); and so on (and on and on).
Structuralism is a simplistic old paradigm that needs to be replaced with more nuanced model of what causes and complicates aches, pains, and injuries.Debunking the obsession with alignment, posture, and other biomechanical bogeymen as major causes of pain
|Feb 26, 19Feb '19||19,000|
|Run to the Top||Feb 23, 19Feb '19||40|
|Narcolepsy isn’t just about attacks of sleepiness||Feb 23, 19Feb '19||250|
|High expectations||Feb 23, 19Feb '19||180|
|Bulk books for sale!||Feb 23, 19Feb '19||190|
|New article about knee replacement||Feb 20, 19Feb '19||150|
|Critical evaluation of a critical evaluation||Feb 19, 19Feb '19||240|
|Trigger Points on Trial A summary of the kerfuffle over Quintner et al., a key 2014 scientific paper criticizing the conventional wisdom about trigger points and myofascial pain syndrome||Feb 19, 19Feb '19||4,000|
|Formality and credibility||Feb 18, 19Feb '19||800|
|MRI and X-Ray Often Worse than Useless for Back Pain Medical guidelines “strongly” discourage the use of MRI and X-ray in diagnosing low back pain, because they produce so many false alarms||Feb 16, 19Feb '19||2,500|
|Good to Go||Feb 14, 19Feb '19||65|
|Why I quit my massage therapy career||Feb 1, 19Feb '19||240|
|Why exercise is good for stress||Jan 27, 19Jan '19||300|
|A new donation paradigm for PainScience.com||Jan 26, 19Jan '19||850|
|Neurological growing pains: the nature of exercise soreness||Jan 23, 19Jan '19||325|
|More than a decade of debunking Epsom salts||Jan 21, 19Jan '19||325|
|Molecular biology is “fast and crowded”||Jan 18, 19Jan '19||160|
|Kinesio Taping Review+
Most therapeutic taping is either practical (stabilizing a sprained ankle), or aims to tinker with more subtle biomechanics. Taping has gotten a lot hotter in the last few years with prominent new products and branding, and lots of hype and claims about therapeutic effects, prevention, and performance enhancement. But even Olympic athletes can be fad and fashion victims, and the evidence shows only trivial effects. New materials may achieve different and possibly superior benefits, but probably not much. Taping does not work biomechanically or biologically, as many proponents explain it. It’s more likely that the odd sensations change function and reduce pain, a neurology hack that tends to be upredictable and minor.A quick analysis of that colourful therapy tape that was so popular at the Olympics. Does it help?
|Jan 16, 19Jan '19||2,500|
|Too big to fail: the power of big webpages||Jan 15, 19Jan '19||200|
|Anti-inflammatories and tendons||Jan 15, 19Jan '19||230|
|Sick of lame citing||Jan 12, 19Jan '19||325|
|More mail than Stephen King?||Jan 12, 19Jan '19||170|
|Would you like shards of glass with that?||Jan 9, 19Jan '19||300|
|The Runners Knee Diagnostic Checklist+There are two types of runners knee, mainly distinguished by location: pain on the SIDE of the knee (IT band) versus pain on the FRONT of the knee (patellofemoral), but there are several other key differences. How to tell the difference between the two most common kinds of runner’s knee||Jan 5, 19Jan '19||2,400|
|What happened editorially on PainScience.com in 2018||Jan 2, 19Jan '19||550|
|Business highlights and lowlights of PainScience.com in 2018||Jan 2, 19Jan '19||325|
|The most dangerous company in the world||Jan 1, 19Jan '19||180|
|Statistics explained with poetry||Dec 17, 18Dec '18||90|
|Not a doctor||Dec 14, 18Dec '18||250|
|Strong evidence for PRP for osteoarthritis? Er, no…||Dec 14, 18Dec '18||180|
|Life is a reification fallacy||Dec 13, 18Dec '18||325|
|Fantastic feedback||Dec 12, 18Dec '18||130|
|Shrunk not stuck: the naming of frozen shoulder||Dec 12, 18Dec '18||350|
|Contrast Hydrotherapy “Exercising” tissues with quick changes in temperature, to help with pain and injury rehab (especially repetitive strain injuries)||Dec 12, 18Dec '18||3,000|
|Typos on a huge scale||Dec 10, 18Dec '18||100|
|The impact of “minor” but constant pain||Dec 10, 18Dec '18||275|
|Choose Cheaper, Safer Treatments+Too many people assume that “you get what you pay for” in health care, but this is often not the case. All other things being equal, always prioritize the cheapest and safest reasonable treatment options for any stubborn pain problem. All other things being equal, always choose the cheapest and safest treatment option for your pain problem||Dec 5, 18Dec '18||1,300|
|Biological vulnerabilities: the underestimated x-factors in chronic pain||Nov 27, 18Nov '18||650|
|The Trouble with Chairs+Inactivity and excessive sitting isn’t healthy, but probably not as bad as it’s cracked up to be, and has reassuringly little to do with back pain especially. The best chair for back pain is the most comfortable one. The science of being sedentary and how much it does (or doesn’t) affect your health and back pain||Nov 22, 18Nov '18||8,500|
|Cherry-picking, nit-picking, and bad science dressed as good science||Nov 15, 18Nov '18||425|
|Massage Therapy for Low Back Pain (So Low That It’s Not In the Back) Perfect Spot No. 12, a common (almost universal) trigger point in the superolateral origin of the gluteus maximus muscle||Nov 14, 18Nov '18||2,750|
“Modality empire” is my own term for an ego-driven proprietary method or mode of manual therapy — a sub-discipline — championed and promoted by a single charismatic entrepreneur. Most of the “emperors” have healer syndrome, lack humility, make big promises, and make their money from unusually expensive therapy, workshops and books. Professionals are sold on the opportunity to purchase credibility in the form of increasing “levels” of certification, but the quality of these certifications is completely unregulated and often dubious. A modality empire is as much a business model as a method of helping people, and many are quite unoriginal, just branding old ideas for a new generation of workshop consumers. Obviously there is a lot of overlap between modality empires and quackery, but (just as obviously) they aren’t all bad.The trouble with the toxic tradition of ego-driven, trademarked treatment methods in massage therapy, chiropractic, and physiotherapy
|Nov 11, 18Nov '18||2,100|
|What Can a Runner With Knee Pain Do at the Gym? Some training options and considerations for runners (and others) with overuse injuries of the knee||Nov 10, 18Nov '18||3,250|
|Is stress inflammatory?||Nov 8, 18Nov '18||450|
|Strange but true: the meaning of “pain science” is controversial||Nov 6, 18Nov '18||350|
|Poisoned by Massage+
Massage is not a detoxification treatment in any sense, contrary to a popular belief. Ironically, it may be the opposite: post-massage soreness and malaise (PMSM) might be caused by mild rhabdomyolysis (“rhabdo”). True rhabdo is a medical emergency in which the kidneys are poisoned by myoglobin from muscle crush injuries. But many physical and metabolic stresses cause milder rhabdo-like states — even just intense exercise can do it, and probably massage as well. This is substantiated by a case study of acute rhabdomyolsis caused by intense massage (see Lai), by many documented cases of exertional or “white collar” rhabdo, by numerous informal reports inspired by this article, and by strong similarities between PMSM and ordinary exercise soreness. So a rhabdo cocktail of waste metabolites and by-products of tissue damage is probably why we feel a bit cruddy after biological stresses and traumas, including sometimes massage. And you can’t “flush” the rhabdo away with massage or by drinking a little extra water. PMSM is just an occasional side effect of strong massage.Rather than being DE-toxifying, deep tissue massage can probably cause a slightly toxic situation in the body
|Nov 6, 18Nov '18||6,500|
|Morning Back Pain+
Morning back pain is rarely serious and most of it is probably caused by low-grade inflammation which ramps up with age and is notoriously worse at the start of the day. The back may be one of the most vulnerable areas both to the “inflammaging” and to mild strains from awkward sleeping postures, which are the most obvious and underestimated factor in back pain.
There are some possible pathological causes. Trigger points are poorly understood sensitive spots, common in the back muscles that may be caused by awkward sleeping positions. Fibromyalgia also seems to have a thing for both backs and mornings. The main serious (but rare) cause of morning back pain is “inflammatory back pain,” and is more likely to be severe and actually wake you up. Finally, nocturnal disc swelling often gets the blame, but it shouldn’t—too speculative.
Treating inflammaging is difficult or impossible, but there are worthwhile anti-inflammatory strategies such as a heart-healthy diet, reducing anxiety, better sleep, and avoidance of exercise and metabolic extremes — all of which is also surprisingly similar to how fibromyalgia is treated. Trigger points may yield to simple self-massage with a ball. Improving sleep posture boils down to doing your best to stay in a “neutral” position, and particularly avoiding face down sleeping. There is no best mattress for back pain except, perhaps, just a good quality new one.A thorough review of possible causes for this frustrating symptom
|Nov 1, 18Nov '18||7,500|
|Stretching as a sign of maturity?||Oct 29, 18Oct '18||130|
|Don’t count inflammation out of tendinopathy quite yet||Oct 26, 18Oct '18||800|
|Does Ultrasound Therapy Work?+
Ultrasound therapy is the use of sound waves to treat medical problems, especially musculoskeletal problems like inflammation from injuries (sprains, tendinitis, bursitis). It has been a popular therapy for decades, its use so widespread that it almost defines physical therapy. Unfortunately, although mainstream, it is not as scientific a treatment as most people assume. It has been condemned or, at best, damned with faint praise by one scientific review after another for a quarter century. Authors had almost nothing good to say about ultrasound. Conclusions like this one (from van der Windt et al) are the rule: “As yet, there seems to be little evidence to support the use of ultrasound therapy in the treatment of musculoskeletal disorders.” Some modern variants of ultrasound are expensive, hyped, and totally unproven for any or many conditions.Many concerns about the widespread usage of therapeutic ultrasound, especially extracorporeal shockwave therapy (ESWT)
|Oct 26, 18Oct '18||6,000|
|The Not-So-Humble Healer Cocky theories about the cause of pain are waaaay too common in massage, chiropractic, and physical therapy||Oct 26, 18Oct '18||3,500|
|Three assumptions about “spasm”||Oct 24, 18Oct '18||400|
|In it for the long haul||Oct 23, 18Oct '18||180|
|Good riddance to some bad science…and RIP Robert Courtney||Oct 23, 18Oct '18||425|
|Study finds jack shit||Oct 19, 18Oct '18||85|
|Tennis Ball Massage for Myofascial Trigger Points Some creative tips on using a tennis ball (and other tools) to self-massage myofascial trigger points||Oct 19, 18Oct '18||2,200|
|Placebo brain study has major issues||Oct 15, 18Oct '18||250|
|Deep Cervical Flexor Training “Core” strengthening for the neck||Oct 12, 18Oct '18||1,100|
|New article! Deep cervical flexor training||Oct 11, 18Oct '18||55|
|Epsom salts baths for hangovers||Oct 10, 18Oct '18||375|
|Prolotherapy snark||Oct 9, 18Oct '18||180|
|A neurological healing process (for back pain)||Oct 9, 18Oct '18||300|
|The Insomnia Guide+
Serious insomnia is nothing to mess around with. Pain and insomnia in particular are trapped in a dysfunctional relationship, each causing the other. Fortunately, insomnia is often basically a bad habit that responds well to behavioural conditioning (just be sure to eliminate medical causes of sleep troubles first, especially the common sneakier ones like delayed sleep phase syndrome). There are many simple ways to improve sleep “hygiene” (rituals and behaviours that affect sleep) and the challenge is mainly in being thorough and consistent. Sleep compression therapy is more difficult but critical: temporarily cramming sleep into limited hours to force consistent, habit-building timing of falling asleep and (especially) waking up.Serious insomnia-fighting advice from a veteran of the sleep wars
|Oct 9, 18Oct '18||9,000|
|Electromagnetic Sensitivity Absurdity+
Electrosensitivity is an alleged allergy to electromagnetic fields and radiation. It is the basis for paranoia particularly about the health effects of Wi-Fi networks, power lines, and cell phones — fears that top the charts of human irrationality. There’s little doubt that the afflicted are suffering from something, but it is either an unrelated medical condition or psychosomatic. Electrosensitivity, like (non-celiac) gluten sensitivity, has been thoroughly debunked.
Unsurprisingly, many people who believe they can heal with life energy — reiki, acupuncture, and so on — are also active spreading fear, uncertainty, and doubt about artificial energy.
No one with an actual energy allergy would last a day anywhere in the modern world. It would be an electrosensitive holocaust. They’d vanish in a poof of oversensitive smoke, moths flying into a bonfire.Electrosensitivity is an imaginary, debunked energy allergy
|Oct 8, 18Oct '18||800|
|Cold Laser Therapy Reviewed A critical analysis of treating pain and injury with frickin’ laser beams||Oct 6, 18Oct '18||2,400|
|What toxins actually are||Oct 4, 18Oct '18||375|
|Inspiring lifter of heavy things||Oct 2, 18Oct '18||100|
|Topical anti-inflammatories are effective, safe||Oct 2, 18Oct '18||240|
|Smoking linked to shoulder injuries||Oct 1, 18Oct '18||275|
|A skeptic cautiously tries some bizarre-sounding health advice||Oct 1, 18Oct '18||180|
|Pain Relief from Personal Growth Treating tough pain problems with the pursuit of emotional intelligence, life balance, and peacefulness||Sep 29, 18Sep '18||3,750|
|(Almost) Never Use Ice on Low Back Pain!+
Icing is a popular treatment option for back and neck pain. Neither icing nor heating have much potential to actually relieve acute back pain, but ice is relatively likely to actually backfire. The effects of icing and heating are dominated by the mind, by our expectations and preferences, not their biological effects. Any minor anti-inflammatory effect of icing is usually wasted because there’s less inflammation and injury in back pain than people think, and even when it is a factor it’s usually too deep in the tissue to be affected by ice on the skin. But ice can dial-up pain sensitivity: it’s far more likely to make us “tense up.” Patient preference is key, but there are good reasons to err on the side of heat, and ice should only be used on the backs of patients who clearly prefer it (for whatever reason)… or when there’s clearly a fresh and superficial injury.An important exception to conventional wisdom about icing and heating
|Sep 29, 18Sep '18||3,250|
|Science versus Experience in Musculoskeletal Medicine The conflict between science and clinical experience and pragmatism in the management of aches, pains, and injuries||Sep 28, 18Sep '18||2,400|
The idea of “toxins” is usually used as a tactic to scare people into buying some kind of de-toxifying snake oil. Obviously there are dangerous substances; the problem is with the kind of people who toss the idea around, the reasons they do it (fear, profit, ignorance), and because toxin claims are usually so vague that they are literally meaningless, except as a marketing message. Indeed, “detoxification” may be the single most common marketing buzzword in alternative health care.
The body deals with undesirable molecules in many ways. It eliminates some and recycles others; some are trapped in a safe place; and quite a few can’t be safely handled at all (metals). Most alleged “detox” treatments are focused on stimulating an excretion pathway, like sweating in a sauna. But it’s not like sweating is broken and the sauna is fixing it! The only truly “detoxifying” treatments help the body eliminate or disarm molecules the body cannot process on its own. A stomach pump for someone with alcohol poisoning is literally “detoxifying.” So are chelation for heavy metals, and antivenoms.
I cover the specific idea of “flushing” toxins in Why Drink Water After Massage? (Massage is wonderful for all kinds of reasons — it doesn’t need the support of the idea that it detoxifies.) For more general consumer advocacy and education about toxins, see “Detoxification” Schemes and Scams (from QuackWatch.org).The idea of “toxins” is used to scare people into buying snake oil
|Sep 25, 18Sep '18||2,100|
|Doctors are not scientists||Sep 24, 18Sep '18||250|
|Are Orthotics Worth It? A consumer’s guide to the science and controversies of orthotics, special shoes, and other allegedly corrective foot devices||Sep 23, 18Sep '18||4,750|
|England’s surgery purge||Sep 19, 18Sep '18||120|
|A low back problem or a pain problem?||Sep 19, 18Sep '18||375|
|Massage for back pain: an interesting scientific flip-flop||Sep 19, 18Sep '18||650|
|Mostly goodbye, Twitter!||Sep 18, 18Sep '18||375|
|Misdiagnosed for 35 years||Sep 13, 18Sep '18||300|
|Neuropsychological humility||Sep 10, 18Sep '18||220|
|Pain with surprising causes, or literally no specific cause at all||Sep 10, 18Sep '18||475|
|Knee Surgery Sure is Useless! Evidence that arthroscopic knee surgery for osteoarthritis is about as useful as a Nerf hammer||Sep 8, 18Sep '18||1,800|
|“Why would he mislead people like that?”||Sep 4, 18Sep '18||100|
|Science cranks||Sep 4, 18Sep '18||550|
|Why Drink Water After Massage?+It’s just polite to offer patients a glass of water after a treatment. But therapists who make a production of it as a necessary part of the therapy are just proving their ignorance. Massage therapy does not flush toxins into the bloodstream, and water wouldn’t help if it did||Sep 1, 18Sep '18||5,000|
|Strength Training Surprises Why building muscle is easier, better, and more important than you thought, and its vital role in injury rehabilitation||Aug 31, 18Aug '18||7,000|
|Mechanisms of inaction||Aug 30, 18Aug '18||180|
|You Might Just Be Weird+Strange, wonderful, and problematic anatomical variations occur in humans all the time. Over the years, I’ve collected several interesting examples relevant to musculoskeletal medicine. The clinical significance of normal — and not so normal — anatomical variations||Aug 29, 18Aug '18||3,750|
|Therapy Babble Hyperbolic, messy, pseudoscientific theories about therapy are all too common||Aug 29, 18Aug '18||5,000|
|Extraordinary Health Claims A guide to critical thinking, skepticism, and smart Internet reading about health care||Aug 29, 18Aug '18||4,000|
|Key concepts about placebo I wish every reader understood||Aug 27, 18Aug '18||900|
|Pain is Weird+
Modern pain science shows that pain is a volatile, complex sensation that is thoroughly tuned by the brain. It functions as an overprotectively exaggerated warning, so much so that sensitization (a false alarm tendency) often becomes more serious and chronic than the original problem. Pain is completely brain-generated, and signals from damaged tissues are only one factor of many that the brain uses to create the experience of pain. There are many fascinating cases of relatively painless trauma, and relatively trauma-less pain. None of this means that pain is “all in your head,” but it does mean that psychology has a profound influence on pain. In particular, if the brain controls all pain, does that mean that we can think pain away? Probably not, because conscious minds are not the boss of our much busier brains. However, we do have some “neurological leverage” of great value — we can influence pain, if we understand it.Pain science reveals a volatile, misleading sensation that is often more than just a symptom, and sometimes worse than whatever started it
|Aug 26, 18Aug '18||12,000|
|The double-edge sword of patient empowerment||Aug 25, 18Aug '18||150|
|A radical shift away from the biomedical bubble||Aug 17, 18Aug '18||220|
|Alternative Medicine’s Choice: Alternative to What? Alternative to what? To cold and impersonal medicine? Or to science and reason?||Aug 17, 18Aug '18||4,500|
|Taking out the trash: purging predatory journals from my bibliography||Aug 15, 18Aug '18||1200|
|Sports Injury Prevention Tips A few evidence-based ways to reduce your risk of injury||Aug 14, 18Aug '18||3,250|
|Why is musculoskeletal medicine such a mess?||Aug 10, 18Aug '18||230|
|Big neck pain book edit||Aug 10, 18Aug '18||250|
|One final lumpy update||Aug 10, 18Aug '18||90|
|A Historical Perspective On Aches ‘n’ Pains We are living in a golden age of pain science and musculoskeletal medicine … sorta||Aug 9, 18Aug '18||3,000|
|Your money, your life: how Google ranks webpages that matter||Aug 8, 18Aug '18||275|
|First drug for chronic migraine prevention||Aug 8, 18Aug '18||85|
|“The heel strikes back”||Aug 3, 18Aug '18||120|
|Trippy knee illusions relieve arthritis pain||Jul 31, 18Jul '18||100|
|Snake oil is not just an old-timey thing||Jul 31, 18Jul '18||425|
|A kinder, gentler Unstretchables||Jul 30, 18Jul '18||275|
|Poor posture versus postural stress||Jul 26, 18Jul '18||550|
|Manual therapy gets them coming back for more||Jul 20, 18Jul '18||275|
|Massage probably won’t make you faster||Jul 18, 18Jul '18||400|
|Massage Therapy Side Effects+
Massage therapy is quite safe, but nothing’s perfect. Strong, deep tissue massage causes the most trouble, of course. It may aggravate problems, instead of helping. Some chronic pain patients may be disastrously traumatized by intense massage (what I call a “sensory injury”). Occasionally it causes new physical injuries, usually just minor bruises and nerve lesions, but sometimes worse: there’s a small but serious risk of spinal injury or stroke with any neck manipulation.
Patients often feel sore and a bit icky after massage (post-massage soreness and malaise). Although often rationalized by massage therapists as a healing crisis or the effects of “detoxifying,” it’s probably a minor muscle crush injury (rhabdomyolysis).
Athletic performance may be slightly impaired by pre-event massage — a minor consideration for most of us, but not for serious competitors.
Finally, sometimes massage therapy is a costly distraction from more appropriate care (as with any alternative medicine).What could possibly go wrong with massage? The risks and side effects of massage therapy are usually mild, but “deep tissue” massage can cause trouble
|Jul 18, 18Jul '18||4,000|
|Does Massage Therapy Work?+
Therapeutic massage is expensive but popular and pleasant, with obvious subjective value, and proven benefit for anxiety and depression … but no other clear biological or medical effects. Most notably, the evidence that massage can help back and neck pain is sketchy, and there is no reason to believe that massage can help much with any other common musculoskeletal pain problem.
Training and certification standards for massage therapists are all over the map, and most practitioners have barely scratched the surface of musculoskeletal medicine. The profession is rife with pseudoscience like crank theories about the causes of pain, the myth that massage detoxifies, or that painfully “deep tissue” massage is needed to “release” tissues (which is stressful or even harmful for many patients).
And yet some medical benefits are plausible despite the lack of evidence. For instance, many apparently successful treatments may be due to the effects of pressure on “muscle knots,” which are a likely factor in many common pain problems, but poorly understood (and difficult to treat). And regardless, the effects on mood and mental health are so profound that patients can’t really lose — it’s a valuable service whether it “works” for pain or not.A review of the science of massage therapy … such as it is
|Jul 18, 18Jul '18||19,000|
|No pressure! Compartment syndrome may not be what it seems||Jul 17, 18Jul '18||425|
|Stepping on Lego||Jul 15, 18Jul '18||160|
|But have you tried ____?||Jul 10, 18Jul '18||180|
|The double-edge sword of bracing and support during rehab||Jul 10, 18Jul '18||650|
|Scientific paper authors are allowed and “delighted” to send full-text||Jul 7, 18Jul '18||250|
|Studying the Studies Tips and musings about how to understand (and write about) pain and musculoskeletal health science||Jul 7, 18Jul '18||4,250|
|Ultrasound citation backfire||Jun 29, 18Jun '18||275|
|Better than what?||Jun 29, 18Jun '18||190|
|Do not touch||Jun 28, 18Jun '18||170|
|Why do people crack their own neck joints?||Jun 27, 18Jun '18||475|
|Opioids for Chronic Aches & Pains+
The infamous opioids are drugs like codeine (found in small does in Tylenol IIs and IIIs) and the more serious “hillbilly heroin” drugs like Oxycontin, Percocet, and Vicodin. They induce deep relaxation and euphoria and have the potential to make you not care about pain. Unfortunately, not caring is not a cure, and their efficacy is surprisingly dubious: many people are actually genetically immune to them. They do not work well at all for chronic musculoskeletal pain (non-cancer pain), and may even backfire. They aren’t even as obviously effective for acute pain as they are supposed to be.
And, of course, they also have grim risks like life-altering addiction and death by overdose, which is shockingly common. The danger can’t be overstated: more ordinary Americans have started to die from opioid overdose than car accidents. The CDC declared in early 2016 that opioids should not be an option for chronic musculoskeletal pain: there’s just too much danger, and too little evidence of benefit.
On the other hand, not everyone gets addicted and some people get real relief, so despite “the opioid crisis” — which is all-too real — there’s plenty of grey area here. If you have a good relationship with a cautious doctor who respects the risks, it’s not unreasonable to consider a short term opioid experiment: it could provide some much needed emotional relief from chronic pain, and maybe even break a vicious cycle. But the need for caution and medical supervision is as high as it gets.The nuclear option: “Hillbilly heroin” (Oxycontin), codeine and other opioids for musculoskeletal problems like neck and back pain
|Jun 26, 18Jun '18||4,500|
|Competition-based medicine||Jun 22, 18Jun '18||160|
|Scalenes: the psoas of the neck?||Jun 20, 18Jun '18||170|
|Regrowing worn out parts||Jun 18, 18Jun '18||200|
|The predatory journal crisis||Jun 18, 18Jun '18||550|
|Pain management versus coping||Jun 15, 18Jun '18||130|
|I don’t care who “swears by” what||Jun 15, 18Jun '18||140|
|The last trace of SaveYourself.ca?||Jun 15, 18Jun '18||85|
|Should You Get A Lube Job for Your Arthritic Knee? Reviewing the science of injecting artificial synovial fluid, especially for patellofemoral pain||Jun 14, 18Jun '18||1,300|
|Does Acupuncture Work for Pain?+
Acupuncture is the poster child of alternative medicine: charismatically exotic but less absurd than homeopathy, and heavily researched, people assume there “must be something to it,” including many skeptics until surprisingly recently. But acupuncture gets its support only from junky science, while all the good tests show that it’s no better than a placebo, for pain or anything else. This has been conceded even by many acupuncture researchers (although they bizarrely try to spin it as good news). Even NCCAM admits that acupuncture “works no better than a sham treatment at easing symptoms like pain and fatigue.”
We shouldn’t be surprised: acupuncture’s popularity comes from easily debunked myths and propaganda, and it’s based on “vitalism,” a naive belief in an undetectable energy system in biology (like the Force, from Star Wars). It is not based on ancient Chinese wisdom, but a surprisingly modern invention (not that Chinese medicine was never “wise” to begin with: it’s a patchwork of superstition, habit, and guess work). Acupuncture is not and never has been used for anaesthesia (journalist James Reston did not, by his own account, contrary to legend); its use for that purpose was grossly exaggerated for political reasons during the Cultural Revolution. Finally, acupuncture isn’t even safe: aseptic technique (disinfectant, gloves) is often poor, and infections can and do happen.
Acupuncture’s glory days are over. It is supported only by ideologues and the uninformed. More study is not needed.A review of modern acupuncture evidence and myths, focused on treatment of back pain & other common chronic pains
|Jun 13, 18Jun '18||10,000|
|Massage Therapy for Neck Pain, Chest Pain, Arm Pain, and Upper Back Pain Perfect Spot No. 4, an area of common trigger points in the odd scalene muscle group in the neck||Jun 13, 18Jun '18||3,250|
|An excellent activity reminder method||Jun 11, 18Jun '18||350|
|The epidemic of bogus health claims online||Jun 11, 18Jun '18||200|
|Education versus experience||Jun 6, 18Jun '18||200|
|Raising awareness of risks is not fearmongering||Jun 6, 18Jun '18||250|
|Hazard versus risk in neck manipulation||Jun 4, 18Jun '18||240|
|Too many tests, and quality versus quantity of life||May 25, 18May '18||300|
|Feeling your uterus in your leg||May 25, 18May '18||190|
|Pushing back against that massage-for-exercise-soreness paper||May 24, 18May '18||300|
|Can strength training prevent overuse injuries?||May 21, 18May '18||275|
|Extreme chilli blows man’s head off||May 17, 18May '18||140|
|New store||May 17, 18May '18||160|
|Strength training “essential for patients with diabetes”||May 14, 18May '18||120|
|Microbreaking+Microbreaks are regular, small breaks from being stuck in one position at work. It’s a survival strategy for chair-bound office workers, based on the (debatable) idea that sitting too much is Bad For You. It probably isn’t all that bad, but there are still good reasons to microbreak. Lots of little breaks may compensate for too much time spent in chairs||May 12, 18May '18||2,750|
|Not even wrong claims, and why pain “cures” are impossible in principle||May 11, 18May '18||550|
|Laser therapy “biology”||May 9, 18May '18||220|
|Raise a little heel||May 4, 18May '18||170|
|Scaring and irritating pain patients is bad||May 1, 18May '18||150|
|Text neck over the long term||Apr 30, 18Apr '18||250|
|Does Hip Strengthening Work for IT Band Syndrome? The popular “weak hips” theory is itself weak||Apr 24, 18Apr '18||3,250|
|About that damn paywall||Apr 18, 18Apr '18||180|
|Dr. Travell “dry needled” with a harpoon||Apr 18, 18Apr '18||550|
|Out with the old (RSS feed)||Apr 14, 18Apr '18||210|
|Why Do Muscles Feel Stiff and Tight?+
“Stiff” and “tight” are imprecise, subjective terms: they are symptoms, a kind of mild pain caused by mostly minor problems. People who feel stiff often assume their range of motion is limited, probably by literally short muscles, but this is rarely the case, despite how it feels. Causes of common stiffness include exercise soreness, “muscle knots,” overuse injuries, arthritis and “inflammaging,” inflammation (from chronic infection, autoimmune disease), by mild widespread pain (fibromyalgia), anxiety disorder, and medication side effects. Paradoxically, even hypermobility is a major cause of the sensation of stiffness!
True abnormal muscle tightness (rigidity, spasticity) is called “dystonia,” which occurs with a variety of pathologies, like wry neck or multiple sclerosis. A lot of stiffness caused by dystonia is overshadowed by other symptoms, but some milder dystonias blend right in with other common aches and pains. Ruling out dystonia is not easy.
Stiffness is definitely linked to the phenomenon of “muscle knots” (trigger points), but these are just unexplained sore spots in soft tissue — no one knows if they cause any dystonia, but it’s unlikely.Maybe your range of motion is actually limited, or maybe it just feels that way
|Apr 12, 18Apr '18||4,750|
|Newly discovered organ not actually an organ, or even a discovery||Apr 10, 18Apr '18||250|
|Pain demands an explanation (even if it’s kooky)||Mar 28, 18Mar '18||350|
|Why people seek out alternative medicine||Mar 28, 18Mar '18||230|
|Never trust anyone who thinks they can fix you||Mar 22, 18Mar '18||500|
|Biology: not amazing at everything||Mar 20, 18Mar '18||220|
|Expecting pain||Mar 19, 18Mar '18||95|
|The sound inside your knees||Mar 19, 18Mar '18||35|
|Wasting time and money||Mar 16, 18Mar '18||140|
|Negativity by the numbers||Mar 16, 18Mar '18||130|
|Not everyone likes massage||Mar 16, 18Mar '18||25|
|Regressing to Hell||Mar 12, 18Mar '18||250|
|When to Worry About Low Back Pain+
The pain of back pain almost always makes it seem worse than it is. The most worrisome causes of back pain rarely cause severe pain, and many common problems (like slipped discs) are usually much less serious than people fear. Only about 1% of back pain is ominous, and even then it’s often still treatable. Most of the 1% are due to cancer, autoimmune disease, or spinal cord damage.
Don’t medically investigate back pain until it’s met at least three criteria: (1) it’s been bothering you for more than about 6 weeks; (2) it’s severe and/or not improving, or actually getting worse; and (3) there’s at least one other “red flag” (age over 55 or under 20, painful to light tapping, fever/malaise, weight loss, slow urination, incontinence, groin numbness, a dragging toe, or symptoms in both legs like numbness and/or tingling and/or weakness).
Red flags do not confirm that something horrible is going on, just that it’s time to talk to a doctor. And the absence of red flags is not remotely a guarantee that you’re in the clear — but it’s a good start.And when not to! What’s bark and what’s bite?
|Mar 12, 18Mar '18||4,500|
|Classy facepalm||Mar 10, 18Mar '18||90|
|The myth of the back pain whisperer||Mar 10, 18Mar '18||190|
|Deep Friction Massage Therapy for Tendinitis A guide to a simple self-massage technique sometimes helpful in treating common tendinitis injuries like tennis elbow or Achilles tendinitis||Mar 1, 18Mar '18||4,750|
|Zapped! Does TENS work for pain?+
Transcutaneous electrical nerve stimulation (TENS) tries to treat pain by passing alternating current through superficial tissues causing tingling sensations, with brief and minor benefits that are probably just a “sensation-enhanced” placebo. It has been a therapeutic staple in physical therapy and chronic pain clinics for decades, and there are many consumer TENS gadgets. They are safe and fairly cheap at about $100 for a typical unit.
It’s not as scientific as it seems, but it may not be useless either: interesting sensations can always get something done when presented in the right way to patients. The tingling and vibrating might “drown out” pain, “distract” the nervous system from it, or get the brain to “reconsider” pain. It’s remotely possible that TENS stimulates actual tissue behaviour change (healing) and not just sensation. In theory, the right setting could make all the difference, which makes the topic endlessly debatable, even though most TENS obviously doesn’t work many miracles.
There’s not much evidence that TENS helps pain and it’s surprisingly well-studied as these things go. Despite this, some experts remain remain optimistic that the right TENS for the right kind of pain could still be good medicine.
There are many other electrotherapies. Electrical muscle stimulation (instead of nerve) might help keep muscles fit during rehab from injuries. Pulsed electromagnetic field therapy (PEMF) is a fascinating cousin of TENS that might stimulate cellular repair. Central nervous system stimulation using surgically implanted electrodes is basically “deep TENS.” Old-timey galvanic baths were whole body stimulation, “spasm baths” with no clear purpose. People do seem like to like shocking themselves!The peculiar popularity of being gently zapped with electrical stimulation therapy
|Feb 11, 18Feb '18||6,500|
|You’re Really Tight The three most common words in massage therapy are pointless||Jan 27, 18Jan '18||2,500|
|Is Running on Pavement Risky? Hard-surface running may be risk factor for running injuries like patellofemoral pain, IT band syndrome, shin splints, and plantar fasciitis||Jan 21, 18Jan '18||8,500|
|Don’t Worry About Lifting Technique The importance of “lift with your legs, not your back” to prevent back pain has been exaggerated||Jan 16, 18Jan '18||3,750|
|Water Fever and the Fear of Chronic Dehydration Do we really need eight glasses of water per day?||Jan 14, 18Jan '18||4,250|
|Mobilize! Dynamic joint mobility drills are an alternative to stretching that “massage with movement”||Jan 12, 18Jan '18||6,500|
|Pseudo-Quackery in the Treatment of Pain+Not all quackery is obvious — not even to skeptics. “Pseudo-quackery” appears to be mainstream, advanced, technological, “science-y,” or otherwise legit — quackery without any sign of being way out in left field. It has enough superficial plausibility to persist in the absence of evidence against it. This subtler type of snake oil is a more serious problem in musculoskeletal health care, because it hides right in the mainstream. For instance, it’s nearly synonymous with the early history of physical therapy, and remains alarmingly prevalent in that profession. So pseudo-quackery is extremely common, and generates more false hopes and wasted time, energy, money, and harm than more overt quackery, which is relatively marginalized. The large, dangerous gray zone between evidence-based care and overt quackery in musculoskeletal and pain medicine||Dec 20, 17Dec '17||3,500|
|Placebo Power Hype+Placebo is fascinating, but its “power” isn’t all it’s cracked up to be: the power of belief is strictly limited and accounts for only some of what we think of as “the” placebo effect. There are no mentally-mediated healing miracles. But there is an awful lot of ideologically motivated hype about placebo! The placebo effect is fascinating, but its “power” isn’t all it’s cracked up to be||Dec 18, 17Dec '17||6,500|
|Do Nerve Blocks Work for Neck Pain and Low Back Pain? Analysis of the science of stopping the pain of facet joint syndrome with nerve blocks, joint injections, and nerve ablation||Dec 9, 17Dec '17||2,750|
|The Functional Movement Screen (FMS)+The Functional Movement Screen (FMS) is a set of seven physical tests of coordination and strength, especially “core” strength, invented in 1997 and now in widespread use around the world. It was originally proposed as a trouble-detection system, which is baked into the name: it’s a “screen.” Its use in the wild seems to over-reach this stated purpose. The benefits of the popular screening system for athletes might be over-sold by some professionals||Dec 6, 17Dec '17||4,750|
Healing speed is of great interest, and people often believe that treatment X helped them to heal faster. It’s also a common marketing claim. Unfortunately, most patients aren’t the least bit knowledgeable about what constitutes a normal healing time, and should probably defer to clinicians who have seen hundreds or even thousands of examples — except that they don’t really know either, because they do know that healing time varies wildly depending on countless variables. People often recover faster or slower than expected for reasons no one can ever know. We also seem to recover faster or slower depending on which psychological “goggles” we have on (optimistic, pessimistic, etc).
The bottom line is that the natural variation in healing times tends to obscure the effects of treatments, and simply isn’t actually possible to know if any treatment helped us heal “faster,” because we can never know how long it would have taken without it. You also don’t know what will happen the next time. The only possible way to settle such questions and confirm a faster average recovery time — especially if it’s only a little bit faster — is with carefully designed scientific testing, and quite a bit of it.Can healing be hurried? Would we even notice if it was?
|Dec 4, 17Dec '17||1,400|
|IT Band Stretching Does Not Work Stretching the iliotibial band is a popular idea, but it’s very hard to do it right, and it’s probably not worth it||Dec 1, 17Dec '17||3,250|
|💩 Massage Therapists Say A compilation of more than 50 examples of the bizarre nonsense spoken by massage therapists with delusions of medical knowledge||Nov 16, 17Nov '17||9,000|
|The Art of Bioenergetic Breathing A potent tool for personal growth and transformation by breathing quickly and deeply||Nov 16, 17Nov '17||2,750|
|Trigger Point Doubts+
People often experience acutely sensitive, aching spots in their muscle tissue that we call “muscle knots.” They can be surprisingly severe, and massaging them often seems to help quite a bit. What’s going on? The dominant theory is that a trigger point is a patch of tightly contracted muscle, an isolated spasm affecting just a small patch of muscle tissue. Unfortunately, after a few decades it’s still just a theory, and trigger point science is a bit half-baked and somewhat controversial. It’s not even clear that there is really a problem in the meat at all; it could be a sensory “disturbance,” for instance. Meanwhile, people keep hurting, and there is little doubt that there is an important, almost epidemic phenomenon here in need of explaining and treating. Massage — especially self-massage — remains a safe, cheap way of trying to deal with it, and there is some evidence that it can provide some meaningful relief (e.g. Furlan 2008 is probably the best example). That’s why I have a large tutorial devoted to how to self-treat “trigger points” — whatever they really are. But it’s important to keep in mind that they are not well understood.Do muscle knots exist? Exploring controversies about the existence and nature of so-called “trigger points” and myofascial pain syndrome
|Nov 11, 17Nov '17||13,000|
|Can Massage Damage Nerves? It is possible, but hard to do, rare, and the damage is usually minor||Nov 10, 17Nov '17||2,000|
|Dupuytren’s Contracture The tip of a mysterious pathological iceberg||Nov 2, 17Nov '17||1,400|
|Massage Therapy for Low Back Pain (Again) Perfect Spot No. 13, The Most Classic Low Back Pain Trigger Point||Nov 1, 17Nov '17||1,400|
|The “Impress Me” Test Most controversial therapies are fighting over scraps of “positive” evidence that damn them with faint praise||Oct 24, 17Oct '17||2,500|
|The Pressure Question in Massage Therapy+
There is no clear justification for painfully intense “deep tissue” massage, and it’s actually hazardous to many patients, but the pressure question is greatly complicated by the fascinating paradox of “good” pain, wildly varied patient pain tolerance and preferences (often timidly repressed), and popular faith in the “no pain, no gain” principle.
“Good pain” is at the heart of the pressure question: a strange, potent sensory paradox that many people actually seek out as the goal of therapy, consciously or unconciously. Either it isn’t literally painful (just intense), or it’s painful but desired anyway because of relief or belief: an actual biological relief or at least the belief that there is one. But it’s important to note that not all satisfying, relieving sensations are genuinely helpful (e.g. scratching a mosquito bite).
“Bad pain” is unpleasant but manageable and probably safe — tolerate it cautiously, to a point.
“Ugly pain” is dangerous both physically and neurologically, causing a “fight or flight” reaction — always avoid it.
People do have clear pressure preferences: they often fire massage therapists who give treatments that are too painful or too fluffy. Pressure that’s fine for you may cause severe pain, emotional distress, “sensory injury” (sensitization) in others, or even physical injury, so pressure should be customized but often isn’t. Brutal massages might be appreciated or even helpful, but most people can’t tell the difference between the kind of pain that might be a necessary part of therapy, and ugly pain that is just abusive and dangerous.
Some possible justifications for painfully intense massage (these aren’t endorsements) include the destruction of motor end plates to “de-activate” trigger points; somatoemotional release (pain often strongly “resonates” with strong emotions like grief); moving tissue fluids; or just creating a strong, novel sensory experiences (which may have many subtle benefits).What’s the right amount of pressure to apply to muscles in massage therapy and self-massage?
|Oct 18, 17Oct '17||5,500|
|How Many Muscles In the Human Body? A slightly tongue-in-cheek tally of our many muscles||Oct 13, 17Oct '17||1,400|
|Why Do We Get Sick? The curious and tangled connections between pain, poor health, and the lives we lead||Oct 7, 17Oct '17||3,250|
|Is Diagnosis for Pain Problems Reliable? Reliability science shows that health professionals can’t agree on many popular theories about why you’re in pain||Sep 23, 17Sep '17||3,000|
|When to Worry About Neck Pain … and when not to!+
The most worrisome causes of neck pain rarely cause severe pain, and common problems like slipped discs are usually much less serious than people fear. Sharp and stabbing pains are usually false alarms. Only about 1% of neck pain is ominous, and even then it’s often still treatable. Most of the 1% are due to cancer, autoimmune disease, or spinal cord damage.
Don’t medically investigate neck pain until it’s met at least three criteria: (1) it’s been bothering you for more than about 6 weeks; (2) it’s severe and/or not improving, or actually getting worse; and (3) there’s at least one other “red flag” (age over 55 or under 20, painful to light tapping, fever/malaise/nausea, weight loss, nasty headache, severe stiffness, very distinctive pain, and numbness and/or tingling and/or weakness anywhere else). Note that signs of arthritis are not red flags.
Red flags do not confirm that something horrible is going on, only that it’s time to talk to a doctor.Tips, checklists, and non-scary possible explanations for neck pain
|Sep 22, 17Sep '17||3,750|
|Fresh evidence that sitting is not “the new smoking”||Sep 13, 17Sep '17||550|
|Tissue Provocation Therapies+
There are two “laws” of tissue adaptation, one each for hard and soft tissue. Wolff’s law is that bone will change and strengthen in response to loading. This was first noticed by Julius Wolff in the 19th Century, who got the naming rights. It was greatly refined in the mid 20th century by Dr. Harold Frost, an American surgeon who studied bone biology, and published scientific papers more often than I change my socks. The full details of how bone responds to stress are described in his Mechanostat model. The corollary in soft tissue is the obscure and much less developed Davis’ law. (No one even seems to know who Davis was.)
Although there’s no question soft tissue does adapt to stress, the responses of muscles, tendons, and ligaments are much more complex and less well understood. Many treatments are based on the idea of forcing adaptation or “toughening up” tissues by stressing the tissues. It has always been a reasonable idea, but the devil is in the details: what constitutes the “right” amount and kind of stress is difficult to know, and the results of such therapies have generally been highly inconsistent.Can healing be forced? The laws of tissue adaptation & therapies like prolotherapy & Graston Technique
|Aug 16, 17Aug '17||3,750|
|Vitamin D for Pain Is it safe and reasonable for chronic pain patients to take higher doses of Vitamin D? And just how high is safe?||Aug 15, 17Aug '17||5,500|
Homeopathy is a 200-year-old medical philosophy that has been thoroughly debunked, and survives today thanks to wishful thinking, ignorance, and because it is too useless to be very dangerous. It is the flagship in the alternative medicine fleet: the most profitable, absurd, and snakey of all snake oils.
Most people have no idea just how strange homeopathy is. The deal-breaker for many consumers is the discovery that it’s not just an “herbal” or “natural” remedy, but a “magical” one, based on a principle that reeks of flaky physics and old-timey snake oil flamboyance—much farther out in left field than herbs. Some people, of course, are quite happy citing quantum physics to explain alternative medicine, but you really have to be a card-carrying new age sort to go there. For most people, that crosses a line.
But they have to find out first! Fortunately, doctors, scientists and skeptics are unanimously and harshly critical of homeopathy, and have published many good quality critical reviews. For instance, see my own article about homeopathic arnica — the most popular of all homeopathic products, intended to treat inflammatory pain.Homeopathy is not a natural or herbal remedy: it’s a magical idea with no possible basis in reality
|Jul 26, 17Jul '17||1,700|
|Can Supplements Help Arthritis and Other Aches and Pains?+
Many nutritional supplements, are taken like drugs as a treatment for muscles and joints and aches and pains: the “nutraceuticals,” like glucosamine, chondroitin sulfate, and bromelain. Unfortunately, many of them make little or no sense even in principle, and modern supplement research has been extremely disappointing and even ominous, due to the discovery of risks and serious problems with quality control in a virtually unregulated industry that is just as profitable as “Big Pharma,” and even more corrupt by most measures (even just on the basis of the massive involvement multi-level marketing, a fundamentally fraudulent business model).
Glucosamine is the most popular supplement, and has been slammed by large, decisively negative trials. Chondroitin has fared no better. Only one of the popular nutraceuticals, creatine, is quite a clear winner — but it’s main benefit is muscle fatigue resistance, which may not have anything to do with pain. There are still decent rays of hope for Vitamin D, curcumin, and a few others might be worth experimenting with for some kinds of problems, like magnesium for fibromyalgia. But the bottom line is that there is not a single supplement that is clearly beneficial for any common kind of pain.Debunkery and analysis of supplements and food-like medicines (nutraceuticals), especially glucosamine, chondroitin, and creatine, mostly as they relate to pain
|Jul 26, 17Jul '17||9,500|
|Does Arnica Gel Work for Pain?+
Homeopathic (diluted) herbal ointments featuring Arnica are supposedly good medicine for muscle pain, joint pain, sports injuries and bruises, but their effectiveness has been questioned by many experts. Known to most customers as “herbal” cream, most contain less than 10 micrograms of actual arnica per dose — much less that what’s needed for most substances to be considered a chemically active ingredient. Homeopathy is based on a fanciful interpretation of physics that involves ingredients having medicinal effects even after being diluted to the point of actually removing any trace of them. Some of the herbal ingredients are less diluted and may be chemically active and more useful.
A few tests of homeopathic pain creams have been slightly encouraging, but only the poorer quality ones. In all good quality, modern scientific trials so far, they do no better than a placebo. It is still possible that a benefit might be proven, but it is quite unlikely.A detailed review of popular homeopathic (diluted) herbal creams and gels like Traumeel, used for muscle pain, joint pain, sports injuries, bruising, and post-surgical inflammation
|Jul 26, 17Jul '17||10,000|
|Shooting the messenger’s website||Jul 25, 17Jul '17||1500|
|Massage Therapy for Tension Headaches Perfect Spot No. 1, in the suboccipital muscles of the neck, under the back of the skull.||Jul 20, 17Jul '17||2,400|
|The corrective exercise trap||Jun 14, 17Jun '17||700|
|The Power of Barking A silly metaphor for a serious point about correlation, causation, and how we decide what treatments work||May 17, 17May '17||1,900|
|Massage Therapy for Bruxism, Jaw Clenching, and TMJ Syndrome Perfect Spot No. 7, the masseter muscle of the jaw||May 15, 17May '17||3,750|
|Massage Therapy for Back Pain, Hip Pain, and Sciatica Perfect Spot No. 6, an area of common trigger points in the gluteus medius and minimus muscles of the hip||May 15, 17May '17||1,900|
|Spinal Fracture Bracing My wife’s terrible accident, and a whirlwind tour of the science and biomechanics of her spine brace||May 12, 17May '17||2,100|
|Does barefoot running prevent injuries? A dive into the science so far of barefoot or minimalist “natural” running||May 1, 17May '17||6,500|
|What Happened To My Barber? Either atlantoaxial instability or vertebrobasilar insufficiency causes severe dizziness and vomiting after massage therapy, with lessons for health care consumers||Apr 28, 17Apr '17||3,500|
|Icing for Injuries, Tendinitis, and Inflammation Become a cryotherapy master||Apr 22, 17Apr '17||6,000|
|Natural Imperfection Evolution doesn’t care if you have back pain … just as long as you can breed||Apr 21, 17Apr '17||4,750|
|The Great Ice vs. Heat Confusion Debacle+Once and for all, learn when to ice, when to heat, when not to, and why. In a nutshell, ice is for fresh injuries, and heat is for stiff, aching muscles, especially back pain. But the devil is in the details, and there are a lot of them. A quick guide that explains when to ice, when to heat, when not to, and why||Apr 18, 17Apr '17||1,600|
|Organ Health Does Not Depend on Spinal Nerves!+Are the little bundles of nerves that exit your spine the wellspring of all visceral vitality? Will your organs wilt like neglected house plants if those nerve roots are slightly impinged? No: cut a nerve root completely, and you’ll certainly paralyze something, but not an organ, because organs simply don’t depend on spinal nerve roots. And yet this is what many chiropractors believe, and would like their customers to believe, after a century of contradictory evidence. One of the key selling points for chiropractic care is the anatomically impossible premise that your spinal nerve roots are important to your general health||Apr 16, 17Apr '17||3,500|
|Surprising Pain Science Counterintuitive results and the fallibility of “common sense” about pain, injury, and rehab||Mar 12, 17Mar '17||1,300|
|Digital Motion X-Ray+
Digital motion X-ray (DMX) is an X-ray video: many X-ray images strung together to make a movie. The output is impressive. In theory, it can reveal serious problems that somehow eluded diagnosis otherwise. In practice, this unregulated and banned-in-Canada technology is primarily sold to neck pain patients by chiropractors, often for evidence in personal injury lawsuits, and is eschewed in medicine because of concern about radiation exposure. DMX undoubtedly has some potential to show important things, but is it worth an increased risk of cancer to diagnose conditions that, mostly, can and should be diagnosed any other way? It’s not completely out of the question, but you should get multiple medical opinions and think hard before resorting to this exotic diagnostic method.What’s the risk from the radiation exposure? Is the diagnostic potential worth it?
|Feb 22, 17Feb '17||1,400|
|Psoas, So What?+The iliopsoas muscle (“illy-oh so-ass”) is a two-in-one hip flexing pair, mostly only palpable through the guts. Its clinical importance is often curiously exaggerated, but sometimes it does need a massage. Massage therapy for the psoas major and iliacus (iliopsoas) muscles is not that big a deal||Feb 3, 17Feb '17||2,200|
|Massage Therapy for Low Back Pain Perfect Spot No. 2, in the erector spinae and quadratus lumborum muscles in the thoracolumbar corner||Jan 27, 17Jan '17||1,600|
|When To Worry About Shortness of Breath … and When Not To+
Difficulty breathing is a common complaint and a tough diagnostic challenge, and there are some serious causes to be aware of. However, the great majority of mild and moderate cases, and even a few more serious ones, are probably caused by minor muscle knots (trigger points), respiratory dysfunction, and/or anxiety: all of which are relatively simple and cheap problems to try to self-treat. Relief may even be surprisingly easy for some patients. It’s safe and cheap to experiment with self-massage for muscular trigger points. Although changing bad habit is always tricky, respiratory strength training is an effective and worthwhile fitness activity in itself. And learning better anxiety management is something almost anyone can benefit from, even if it doesn’t help the breathing.Three minor causes of a scary symptom that might be treatable
|Jan 26, 17Jan '17||4,500|
|Do You Believe in Qi? How to embrace a central concept of Eastern mysticism without being a flake||Jan 26, 17Jan '17||1,200|
|Ugly Bags of Mostly Water The chemical composition of human biology||Jan 25, 17Jan '17||1,800|
|Wobble Cushions for the Chair Bound Why and how people who have to be in a chair all day should sit on a stability cushion like the Disc o Sit or SitFit||Jan 24, 17Jan '17||1,200|
|Patellofemoral Pain & the Vastus Medialis Myth Can just one quarter of the quadriceps be the key to anterior knee pain?||Jan 14, 17Jan '17||1,900|
|The 2016 Lars List: Best Content for Health Professionals||Jan 2, 17Jan '17||850|
|An anecdote about the trouble with anecdotes||Dec 21, 16Dec '16||700|
|The Tyranny of Yoga and Meditation! Do you really need to try them? How much do they matter for recovery from conditions like low back pain?||Dec 8, 16Dec '16||3,500|
|The massage pressure question (topic summary example)||Dec 1, 16Dec '16||400|
|Does vitamin D treat pain? Unknown! Maybe?||Nov 30, 16Nov '16||400|
|Objectivity is Overrated+Objectivity and balance are highly over-rated as journalistic virtues. They are mostly a pretentious delusion, and we should never trust anyone who claims to be objective. Instead of expecting that, look for someone with a “view from somewhere” (Rosen) from someone who isn’t afraid to disclose and own where they are coming from. The ideal is not to be unbiased, but to be biased with integrity. A response to the common accusation of bias and the mythical virtue of objectivity||Nov 26, 16Nov '16||500|
|Lots of updates about vitamin D, stretching, structuralism and more||Nov 21, 16Nov '16||425|
|Smoking and Chronic Pain We often underestimate the power of (tobacco) smoking to make things hurt more and longer||Nov 18, 16Nov '16||1,300|
|How much evidence is enough?||Nov 9, 16Nov '16||950|
|Delayed onset muscle soreness — topic summary example||Nov 7, 16Nov '16||375|
|The Chiropractic Controversies+
The chiropractic profession has a long history of scientific and ethical controversies swirling around it. Why is chiropractic perpetually contentious?
Many chiropractors share these concerns. The profession is strongly divided between progressives and traditionalists — and it’s hard for patients to know which is which. But at the centre of all the controversy is a service that many people are happy to pay for: a spinal joint “pop” can be super satisfying, like “scratching an itch you can’t reach.” Whatever explains this and whether its medically meaningful or not, I believe it’s the true source of chiropractic’s viability as a business.An introduction to chiropractic controversies like aggressive billing, treating kids, and neck manipulation risks
|Nov 6, 16Nov '16||7,500|
|An article in Men’s Health by “Paul Ingraham”||Nov 4, 16Nov '16||550|
|The Trigger Point Identity Crisis The biological evidence that a trigger point is a lesion in muscle tissue||Oct 11, 16Oct '16||3,500|
|Do IT Band Straps Work for Runner’s Knee? The science of knee straps for iliotibial band syndrome (runner’s knee)||Oct 6, 16Oct '16||1,600|
|Healer Syndrome+“Healer syndrome” is a common delusion of grandeur in alternative medicine, especially massage therapy, naturopathy, and chiropractic, where many afflicted professionals like to be known as “healers” with allegedly unusual curative powers, vaguely defined, pseudoscientific, or based on the exaggerated importance of a single idea. Such lack of humility is tragically common. Healer syndrome has reached its most extreme in some of the founders of methods of therapy, what I call “modality empires.” The problem with health care professionals, especially in alternative medicine, who want to be known as “healers”||Sep 23, 16Sep '16||2,000|
|Statistical Significance Abuse+Many study results are called “statistically significant,” giving unwary readers the impression of good news. But it’s misleading: statistical significance means only that the measured effect of a treatment is probably real (not a fluke). It says nothing about how large the effect is. Many small effect sizes are reported only as “statistically significant” — it’s a nearly standard way for biased researchers to make it found like they found something more important than they did. A lot of research makes scientific evidence seem more “significant” than it is||Sep 15, 16Sep '16||3,750|
|Ioannidis: Making Medical Science Look Bad Since 2005 A famous and excellent scientific paper … with an alarmingly misleading title||Sep 15, 16Sep '16||2,750|
|The Respiration Connection How dysfunctional breathing might be a root cause of a variety of common upper body pain problems and injuries||Sep 13, 16Sep '16||8,000|
|Myths and Misconceptions about Explaining Pain||Sep 6, 16Sep '16||600|
|Toxic Muscle Knots Research suggests myofascial trigger points may be quagmires of irritating molecules||Sep 6, 16Sep '16||1,900|
|Micro Muscles and the Dance of the Sarcomeres A mental picture of muscle knot physiology helps to explain four familiar features of muscle pain||Sep 2, 16Sep '16||3,000|
|Massage Therapy for Upper Back Pain Perfect Area No. 11, the erector spinae muscle group of the upper back||Aug 30, 16Aug '16||1,200|
|Patellofemoral Tracking Syndrome The beating heart of the conventional wisdom about patellofemoral pain is mostly nonsense||Aug 23, 16Aug '16||2,750|
|Heat for Pain+
Heat therapy is relaxing and a mild pain reliever, safer than any pain-killing drug and possibly as effective in some cases. Although far from proven or miraculous, it can probably and taking the edge off several kinds of pain, mostly duller and persistent pains associated with stiffness, cramping, and neuropathic sensitivity. It probably works simply because it’s comforting (which is applied neurology, more like triggering a reflex than a psychological effect).
But heat will worsen some conditions much worse: please do not use heat on obviously injured or infected tissue (puffy, red, and/or hot). The difference between a minor injury and a bad “muscle knot” can be subtle, but heat is bad for one and nice for the other. Back pain is often ambiguous in this way! Experiment cautiously.
Tiger Balm and similar products are “spicy,” not warm, and are only mildly useful (via a different mechanism, neurological “distraction”).A detailed guide to using heat as therapy for acute and chronic pain
|Aug 19, 16Aug '16||4,000|
|Massage Therapy for Shoulder Pain Perfect Spot No. 14, The Most Predictable Unsuspected Cause of Shoulder Pain||Aug 10, 16Aug '16||2,100|
|The ultimate paradox of pain and therapy||Aug 5, 16Aug '16||700|
|Icing, Heating & Tissue Temperature+Heating pads and ice packs are supposed to work by warming or cooling underlying soft tissues and joints, but can they overcome the bodies powerful mechanisms for maintaining tisue temperature? The science is incomplete, but suggests that we can change tissue temperature by a few degrees Celcius up to a couple centimetres. That’s just enough to care for some muscles and smaller joints, but definitely not enough for many of the bigger ones. Also, almost any amount of fat over the target tissue will render superficial heating or cooling pointless. How much do ice packs and heating pads change the temperature of muscle and joints?||Aug 1, 16Aug '16||1,600|
|Hydrotherapy, Water powered rehab A guide to using warm and cold water as a treatment for pain and injury||Aug 1, 16Aug '16||1,600|
|Does the IT Band Move After All? An ultrasound study says it does, debunking my debunkery||Jul 20, 16Jul '16||1,900|
|Medical Errors in Perspective+
Alternative medicine practitioners often point accusingly to medical error rates with the implication that their services are much safer. That’s probably true, in the sense that walking is much safer than driving. But if your profession had to treat huge numbers of people with dire injuries and illnesses, it would also have scary error rates.
Bad things do happen in hospitals, and stats about iatrogenic (doctor-generated) medical errors can seem alarming. However, to simply state that medicine kills and hurts people is unethical fear-mongering. Cars kill and hurt people too, and for pretty much the same reason: sure it’s risky, but the benefits are worth the risk, and huge numbers of people are willing to take that chance.
Medical systems deal with vastly greater numbers of much more serious cases than any chiropractor or naturopath, and many of them are no-win, rarely-win, or sometimes-lose situations with the highest stakes, terrible suffering and death. We should be cautious about criticizing that from the outside. Try working in a hospital for a while, try to be perfect, try to never have anything go wrong that matters!Medical error rates should not be used to spread fear, uncertainty and doubt
|Jul 20, 16Jul '16||1,000|
|IT Band & Patellofemoral Pain Defy Common Sense The science shows that you can’t blame runner’s knee on structural quirks that seem like “obvious” problems||Jul 20, 16Jul '16||1,700|
|Correlation-causation clarifications||Jul 12, 16Jul '16||850|
|The Bath Trick for Trigger Point Release A clever way of combining self-treatment techniques to self-treat your trigger points (muscle knots)||Jul 7, 16Jul '16||700|
|Spider bite hurts in a whole new-to-science way||Jul 1, 16Jul '16||240|
|A Recipe for Chronic Neck Pain After Whiplash Researchers discover some surprising risk factors for chronic neck pain in the aftermath of whiplash||Jun 23, 16Jun '16||1,000|
|MRI for back pain pros n cons comic||Jun 17, 16Jun '16||300|
|What if You Could Wipe the Chronic Pain Slate Clean? A short, poignant thought experiment for chronic pain sufferers||Jun 15, 16Jun '16||400|
There can certainly be something wrong with your spinal joints — there are a few possibilities — but “subluxation” and spinal joints being “out” are not defined clearly enough to be useful, and are probably quite misleading.
“Subluxation” is mainly a chiropractic idea of some kind of spinal joint dysfunction, with many shades of meaning — too many — depending on who is talking about it. However, it is inextricably entangled with the idea of a spinal joint being “out” of place, and it is this sense of the word that needs some debunking. Some chiropractors attribute great importance to subluxation. Most believe that subluxations cause neck and back pain, and — significantly — many also believe that they cause a wide variety of other health problems and so they “use spinal manipulation to treat visceral disease” (Homola). Subluxation theory has been both popular and controversial for many decades now, and it has never achieved medical respectability. Many experts, including quite a few chiropractors, actually deny that spinal subluxations exist in any meaningful sense.
It’s problematic that spinal manipulative therapy — the umbrella term for all kinds of spinal joint “adjustment” — is so often based on such a confusing and controversial concept. Subluxation has too much baggage to be a useful term. Let’s use more modern and specific terminology, and get away from the idea of spinal joints being “out.”Can your spine be out of alignment? Chiropractic’s big idea has been misleading patients for more than a century
|Jun 15, 16Jun '16||1,600|
|Major new content about the trigger point controversy, and my official (fence) position||Jun 8, 16Jun '16||650|
|Painfully Odd Google Searches Odd, amusing (and occasionally tragic) Google searches that have led people to this website||May 31, 16May '16||1,200|
|Chiropractor, Naturopath Training Way Less Than Doctors+
Many alternative health care practitioners, especially chiropractors, claim that they are as well trained as physicians. This is false. Doctor’s academic training is routinely longer, and — more importantly — most of their serious learning occurs during extensive on-the-job training, where they are thrust into demanding clinical environments and supervised for years as they deal with a great variety of clinical situations and many extremely sick and hurt patients. That hands-on phase of their training is where all doctors will tell you that they became professionals — and there is nothing like it in any non-medical health care training.Medical training is much longer and better than anything naturopaths or chiropractors normally get
|May 31, 16May '16||1,000|
|T’ai Chi Helps Fibromyalgia, but It’s Not “Alternative” Medicine Despite a high profile boost from the New England Journal of Medicine, it’s still just gentle, elegant, and pleasant exercise||May 19, 16May '16||1,000|
|Back Pain & Trigger Points A quick introduction to the role of trigger points in back pain||May 12, 16May '16||750|
|It’s about prioritizing the treatment options (not demonizing them)||May 10, 16May '16||250|
|Hot Baths for Injury & Pain Tips for getting the most benefit from a hot soak, the oldest form of therapy||Apr 23, 16Apr '16||3,500|
|Is it okay to pay for a placebo?||Mar 14, 16Mar '16||275|
|The junky science justifying a hydration habit||Feb 29, 16Feb '16||350|
|We Are Full of Critters The human body is a colony of ten trillion co-operating cells||Feb 17, 16Feb '16||800|
|Ten Trillion Cells Walked Into a Bar A humourous and unusual perspective on how, exactly, a person is even able to stand up, let alone walk into a bar||Feb 17, 16Feb '16||2,500|
|Telescopes, not brain scanners: some musings on the relationship between pain and tissue damage||Feb 16, 16Feb '16||650|
|Micro-ness reboot: re-dedicating this blog to its “micro” origins||Jan 6, 16Jan '16||800|
|My Athletic Injuries A journal of my experiences with injuries acquired while running, cycling and hiking and playing ultimate for fifteen years||Dec 11, 15Dec '15||1,500|
|How to Find a Good Massage Therapist Lots of tips for finding good quality medical massage therapy in your area (especially trigger point therapy)||Nov 18, 15Nov '15||6,000|
|7 Reasons Older Adults Don’t Stay in Exercise Classes And 7 reasons they should stick with it: the science and psychology of maintaining an exercise class habit||Oct 30, 15Oct '15||3,500|
|Why Does Pain Hurt?+Research has shown that immune cells (neutrophils) unnecessarily “swarm” sterile injury sites, causing damage and pain with no known or likely benefit as a tradeoff. It’s just a clear error: they appear to have mistaken mitochondria for a foreign organism, a legacy of ancient evolutionary history, and a biological glitch with profound implications about why some painful problems are so severe and stubborn. How an evolutionary wrong turn led to a biological glitch that condemned the animal kingdom — you included — to much louder, longer pain||Oct 22, 15Oct '15||5,500|
|An Introduction to Health Literacy Why everyone needs to know more about biology, medicine, and health||Oct 8, 15Oct '15||1,400|
|Patellofemoral Pain Diagnosis with Bone Scan If you have anterior knee pain, should you bother x-ray, MRI, CT scan, or bone scan?||Oct 2, 15Oct '15||1,200|
|Do Women Get More Knee Pain? The relationship between gender and knee pain, especially runner’s knee (IT band syndrome, patellofemoral pain)||Oct 2, 15Oct '15||1,100|
|Palpatory Pareidolia & Diagnosis by Touch Tactile illusions, wishful thinking, and the belief in advanced diagnostic palpation skills in massage and other touchy health care||Sep 17, 15Sep '15||3,000|
|EBM versus clinical experience||Sep 15, 15Sep '15||375|
|An Open and Closed Case An explanation for a strange duality of muscle sensation observed in massage therapy||Sep 14, 15Sep '15||2,200|
|Better citations needed: a big upgrade to the PainSci bibliography||Aug 20, 15Aug '15||1800|
|I have faith in sports massage … for some reason||Aug 14, 15Aug '15||500|
|Applied Kinesiology is Bunk+
Applied kinesiology (AK) muscle testing is a pseudoscientific method of diagnosis used by many chiropractors and naturopaths, and denounced as an absurd parlour trick by everyone else. (AK has no relationship to kinesiology, the legitimate study of human movement.) Practitioners believe that changes in muscle strength, reacting to substances placed in the aura and probing questions, reveal the sensitivities and needs of the patient. This is about as scientific as a ouija board. There is almost no real AK research, of course: no real scientist would bother.
Patients are often impressed by AK, because it exploits potent illusions based on the ideomotor and observer-expectancy or subject-expectancy (power of suggestion) effects. It fools practitioners just as readily as it fools patients: most are deluded true believers, not scam artists.The skeptical position on applied kinesiology, a bizarre alternative medicine method of diagnosis
|Jul 16, 15Jul '15||900|
|It must be good if insurance companies pay for it||Jul 9, 15Jul '15||500|
|Insurance Is Not Evidence||Jul 9, 15Jul '15||750|
|A common error in alternative medicine Amateurish speculation about the biological mechanisms of unproven treatments puts the scientific cart before the horse||Jun 30, 15Jun '15||400|
|Healing Usually Accelerates The better you get, the faster you get better, a “delicious cycle” — but what if it doesn’t?||Jun 2, 15Jun '15||1,500|
|Plantar Fasciitis Patients Have Thick Soles There’s a connection between plantar fasciitis and a surprisingly thick tissue in the arch of the foot||May 16, 15May '15||1,000|
|The Medical Blind Spot for Aches, Pains & Injuries+
Doctors lack the skills and knowledge to treat most common aches, pains and injury problem, especially stubborn cases, and even the best are poor substitutes for physical therapists. Many doctors are well aware of this, but some are alarmingly oblivious. Dr. Jonathon Tomlinson, an instructor at St. Leonards Hospital in Hoxton, explains that “undergraduate training is focused on hospital orthopedics (broken bones and anything else that’s amenable to surgery) or rheumatology (nasty inflammatory diseases) which comprise a minority of the aches/pains/strains and injuries that people actually suffer from.”
Medical researchers have done many studies showing that most doctors do not understand aches and pains or heed expert recommendations. A good example is a paper in the Archives of Internal Medicine showing that family doctors frequently ignore guidelines for the care of low back pain — see Williams et al. In 2002, Freedman et al wrote: “It is ... reasonable to conclude that medical school preparation in musculoskeletal medicine is inadequate.” In 2005 in Journal of Bone and Joint Surgery, Matzkin et al concluded that “training in musculoskeletal medicine is inadequate in both medical school and non-orthopaedic residency training programs.” In 2006, Stockard et al found that 82% of medical graduates “failed to demonstrate basic competency in musculoskeletal medicine.”Most physicians are unqualified to care for many common pain and injury problems, especially the more stubborn and tricky ones
|May 15, 15May '15||750|
|Why Massage Makes You Tingle The physiology of sensation when you’re being pressed and moved around||May 15, 15May '15||1,200|
|How to Simplify Chronic Pain Puzzles Use Occam’s razor clean up a mess of theories about your stubborn injury or pain problem||May 13, 15May '15||1,200|
|Electric bath||May 9, 15May '15||150|
|The Pricing of PainScience.com e-Books A candid explanation of my prices and how I present them to new visitors||Apr 20, 15Apr '15||1,400|
|Massage Therapy for Your Pectorals Perfect Spot No. 9, in the pectoralis major muscle of the chest||Apr 3, 15Apr '15||850|
|Review of Excuse Me, Exactly How Does That Work? by Laura Allen||Mar 11, 15Mar '15||600|
|Choose the Therapist, Not the Therapy When you’re in pain, you want to know “what works,” but what you should look for is an honest therapist of any kind||Mar 3, 15Mar '15||1,700|
|Nerve Pain Is Overdiagnosed A story about nerve pain that wasn’t really nerve pain||Feb 28, 15Feb '15||1,000|
|What’s a “Claim” in Health Care?+
A claim is any unverified assertion. But not all claims are created equal. In health care and health science, “claim” implies a more self-serving assertion. If a claim could be used as a bullet-point in a sales pitch, it’s more claim-y. If it makes you (or your profession) look better, it’s more claim-y. And the more claim-y it is, the more it needs to be backed up.
This special case of the word claim comes from the thorny ethical challenges with selling care to sick, hurt people. All claims need critical appraisal and verification, but it’s just not as ethically critical if it has no claim-stink. Sagan’s idea that “extraordinary claims require extraordinary evidence” is not just about alien abductions and lake monsters. It’s also, in spirit, about more mundane but self-serving and profitable claims — a more common ethical hazard than truly extraordinary claims.In health care, claims often involve a more self-serving assertion
|Feb 19, 15Feb '15||475|
|Review of The Trigger Point Therapy Workbook A popular book that promises too much and ignores recent science and controversies, which alienates many physicians and sets patients up for disappointment||Jan 3, 15Jan '15||1,900|
|FMS: Back to the drawing board?||Oct 9, 14Oct '14||475|
|Blood therapy, anyone?||Sep 11, 14Sep '14||130|
|Missing Serious Symptoms+
One of the most common and serious basic problems with alternative medicine is that ominous signs and symptoms of serious disease are often overlooked, misinterpreted, and minimized by many overconfident and under-trained “professionals.” Naturopaths, chiropractors, acupuncturists and massage therapists often have a haughty disdain for “mainstream” medicine.
Of course doctors often also overlook problems — nobody’s perfect (see Medical Errors in Perspective). However, the chances of a doctor missing a scary diagnosis are generally much lower, because they have vastly more experience with much sicker people (see Chiropractor, Naturopath Training Way Less Than Doctors).Alternative medicine often diagnoses overconfidently, overlooking or underestimating serious symptoms
|Sep 11, 14Sep '14||650|
|Masking Symptoms Is Under-Rated+
“Masking symptoms,” especially with medications, is often maligned because it doesn’t “aid healing” or “treat the root cause.” But masking symptoms can be a perfectly good idea, and it should not be eschewed just because it doesn’t have a real healing effect … because there are very few real healing effects! Maybe none. There are few or no known ways to actually improve on the biological process of healing. We can’t tell the body, “Hey, heal better, will ya?”
“Healing” is mainly about removing impediments to natural recovery, such as continued overuse and excessive stress. It’s not dictated by some mythical power to speed healing, but by a strong understanding of the nature of the problem and what pisses it off and slows recovery. The most idiotically simple example is that bad sprains need to be immobilized for a while, just like a fracture — and maybe that seems “obvious,” but it was actually common practice for decades to recommend excessive early mobilization.
Here’s a classic, trickier example: patellofemoral pain is often misdiagnosed and “treated” with strength training that tends to stress the knee even more, and yet it often works to simply avoid sitting with bent knees, because that position is more biomechanically “intense” than most patients realize. Removing that sneaky knee stress isn’t “healing,” per se, but it’s sure important!
Focus on facilitating natural recovery, and don’t knock a little “symptom relief” along the way.Masking symptoms,” especially with medications, is often maligned. But sometimes symptoms need masking!
|Sep 6, 14Sep '14||800|
|Simon Singh Story and British Libel Reform+
Simon Lehna Singh’s story is now the most famous example of legal bullying of a science writer for commenting on controversial health care, with important consequences for free speech, and great personal significance (I was being legally bullied for similar reasons at the same time).
Singh criticized the British Chiropractic Association for endorsing spinal adjustment for children, famously calling it “bogus.” The BCA sued, exploiting Britain’s nasty libel laws, and the case got off to a rough start for free speech. Singh persisted until the case became a public relations disaster for the BCA, and they withdrew.
A science writer should be able to comment on genuine concerns on an important public health issue (such as correct treatment for children) without the threat and expense of British High Court libel claims. The cost of an opinion about a controversial health care issue should not be ruinous. In the words of Frank Frizelle: “Let’s hear your evidence, not your legal muscle.”The most famous case of legal bullying science, which catalysed a campaign to reform British libel law
|Sep 6, 14Sep '14||700|
|Why “Science”-Based Instead of “Evidence”-Based? The rationale for making medicine more science-based||Aug 26, 14Aug '14||2,750|
|‘Reductionism’ Is Not an Insult+
Alternative medicine practitioners often derisively accuse their critics of being “reductionist.” This is intended to sound wise and knowing, but sneering at reductionism is a transparently convenient way to dismiss rational objections to crank theories and flaky bullshit. It insultingly insinuates a lack of vision and savvy about complex systems (like the body). It’s just an ideological gripe, not a meaningful thought, about people who allegedly can’t see the forest for the trees. (This is quite ironic, coming as it usually does from barely-trained dabblers and dilettantes, people who clearly have not exactly mastered either forest or trees.)
Certainly reductionism can go wrong, like nearly any mental mode, but it’s not an intellectual failing. It’s just one of many thinking and reasoning tools … not an all-consuming obliviousness to “the whole.”Reducing complex systems in nature to their components is not a bad thing
|Aug 25, 14Aug '14||1,000|
Confirmation bias explains a lot about human nature. Most people know it best as “selective hearing” or “selective memory” — hearing and remembering only what you want to hear (see also “pareidolia”). Confirmation bias is a whole lot more: a dazzling array of devious and largely unconscious mental tactics and thinking glitches that lead people to confirm their beliefs and pet theories. We not only tend to ignore, deny and overlook anything that contradicts our point of view, but we also invariably notice, inflate and or even fabricate anything that supports it.
Confirmation bias is one of the main reasons that The Truth is so slippery, and both amateurs and experts alike are prone to significant thinking errors. There are people who consider it part of their job description to eliminate confirmation bias from their thinking — the best scientists and journalists, for instance — but it’s really difficult. Everyone has confirmation bias: it’s just how minds (don’t) work!Confirmation bias is the human habit of twisting our perceptions and thoughts to confirm what we want to believe
|Aug 23, 14Aug '14||950|
|2nd edition of patellofemoral pain e-book, co-authored with Tony Ingram||Jul 29, 14Jul '14||800|
|No Comment Why I have never allowed public comments on PainScience.com like most blogs, and never will||Jul 25, 14Jul '14||1,100|
|New massage for fibromyalgia study||Mar 18, 14Mar '14||550|
|Proprioception, the True Sixth Sense The vital and strange sensation of position, movement, and effort||Dec 24, 13Dec '13||750|
|Neck Pain, Submerged! The story of my curious experiment with dunking severe chronic neck pain||Dec 3, 13Dec '13||4,000|
|Why Massage Therapy? An attempt to explain the magic of touch therapy, and why I decided to become a Registered Massage Therapist||Aug 26, 13Aug '13||3,500|
|The Mind Game in Low Back Pain How back pain is powered by fear and loathing, and greatly helped by rational confidence||Jul 1, 13Jul '13||1,200|
|Thixotropy is Nifty, but It’s Not Therapy+Thixotropy is the property of some gels or fluids that are normally thick (viscous), but thin when they are stressed. In the human body, the synovial fluid that lubricates most joints is thixotropic, as is the gelatinous “ground substance,” which is part of all connective tissues such as tendons and ligaments. (Fun fact: semen is also thixotropic.) Thixotropy is one of the reasons that we loosen up a little as we move around, just like engine oil warming up. However, thixotropic effect is not a therapeutic effect, and does not explain “releases” in massage or fascial therapy: it is too minor, slow, and temporary, and connective tissue is too tough. A curious property of connective tissue is often claimed as a therapy||Feb 19, 13Feb '13||850|
|SSRI Antidepressants Are Not Medicine Frightening side effects, cover-ups on the record, and no reason to believe they do what they are supposed to||Feb 14, 13Feb '13||3,750|
|Massage Therapy for Shin Splints Perfect Spot No. 3, in the tibialis anterior muscle of the shin||Oct 27, 12Oct '12||1,700|
|Massage Therapy for Tired Feet (and Plantar Fasciitis!) Perfect Spot No. 10, in the arch muscles of the foot||Oct 25, 12Oct '12||1,100|
|Massage Therapy for Your Quads Perfect Spot No. 8, another one for runners, the distal vastus lateralis of the quadriceps group||Oct 2, 12Oct '12||1,700|
|How I Recovered from IT Band Pain, Eventually The story of how I got a nasty case of IT band syndrome in both knees & then studied the condition intensively until I could finally beat it||Sep 12, 12Sep '12||2,200|
|Typos & Nitpicking Hypocrisy+
Whenever I make criticasms of sloppy writing, I do open myself up to a charge of hypocrazy, because there are certainly scattered errrs on my website , probbly even on this veru page. But it’s a matter of dagree. I only critisize someone’s communiation skills when their writeing problem are signicifant and revelant: when the errors are thick and nasty and thick and nasty, when they arre combimed with style problems like SHOUTING IN CAPS!!!, or abusing “quotion marks”; or just horrible spellung and grammer and sentense structure, and and whn they betray ignoranse of the subjet matter,, like a chiropracor who writes the “veterbra” three times in the same short email and declares “I’m a proffesional”.
(I’m not making that last bit up. I actually got that message.)
Not everyone’s a writer, but writing with many glaring errors is much worse than just lacking a knack — and it exposes a lack of mental rigour and maturity. There is such a thing as a minimum literacy required for one’s ideas to be taken srsly.
|Jun 19, 12Jun '12||190|
|Quackery Red Flags+When choosing treatments, please be wary of the 3 D’s: treatments that may be dangerous, dubious, and distracting (costly or time-consuming). No pain treatment is perfect, but does it at least make sense? Is it safe? Cheap? Reasonably convenient? Beware the 3 D's of quackery: Dubious, Dangerous and Distracting treatments for aches and pains (or anything else)||May 31, 12May '12||2,100|
|Massage Therapy In British Columbia, Canada+Massage therapy training in British Columbia, Canada, is unusually rigorous compared to most places in the world. When I trained, the requirements included a 3000-hour training program, an internship, and some very challenging certification exams. Training, credentials and state of the profession of massage therapy in Canada’s west coast province||Apr 30, 12Apr '12||1,000|
|Is IT Band Tendinitis Really a Tendinitis? Recent research has clearly shown that the IT band itself is not the anatomy that gets inflamed, which has significant implications for treatment||Jan 23, 12Jan '12||1,000|
|A Stretching Experiment+What happens when you stretch your hamstrings intensely for several minutes a day in a steam room? The results of a thorough, careful personal experiment. Your mileage may vary! What happens when you stretch your hamstrings intensely for several minutes a day in a steam room?||Dec 1, 11Dec '11||4,250|
|Stretching Injury How I almost ripped my own head off! A cautionary tale about the risks of injury while stretching||Nov 2, 11Nov '11||1,300|
|Review of the Backnobber II & Knobble II Plus four other massage tools from the Pressure Positive Company: the Index Knobber, Jacknobber, Orbit Massager and Tiger Tail||Nov 1, 11Nov '11||1,900|
|Massage Therapy Kinda, Sorta Works for Back Pain It works, but not very well, and “advanced” techniques are no better than relaxation massage||Aug 10, 11Aug '11||4,250|
|Critical Analysis Review of Dr. John Sarno’s Books & Ideas Sarno’s methods are historically important, based on a kernel of an important truth that has been blown waaaay out of proportion||Apr 21, 11Apr '11||1,900|
|Civilization Survival Tips Coping with stress and anxiety in the modern world (without drugs)||Apr 20, 11Apr '11||2,500|
|Every little thing a nice therapist does is magic Loyalty to a physical therapist is often misguided and has little or nothing to do with how well treatment is actually working||Nov 16, 10Nov '10||900|
|Review of Inside Chiropractic: A Patient’s Guide, a book by Samuel Homola+Homola’s book is an essential guide for anyone who likes a good spine crunch, but is concerned that the chiropractic profession might be imperfect. Homola’s book the perfect guide if you like spinal adjustment but you’re wary of chiropractic controversies||Jan 2, 10Jan '10||1,700|
|Chronic Low Back Pain Is Not So Chronic The prognosis for chronic low back pain is better than most people realize … especially for Australians in Australia!||Oct 10, 09Oct '09||700|
|Therapeutic Options for Pain Problems A guide to therapies and medical professionals for injuries, chronic pain and other musculoskeletal problems||Sep 28, 09Sep '09||230|
|Battle of the Experts A guide for patients caught between conflicting diagnoses and prescriptions||Jul 6, 09Jul '09||3,250|
|The Anatomy of Vitality What makes life tick? A poetic romp through the substance of vitality||Jun 27, 09Jun '09||2,500|
|Measuring Progress in Massage Therapy How do you know whether or not massage therapy is working for you?||Sep 22, 08Sep '08||1,300|
|Will Therapy Work? The fool’s errand of trying to guess the effectiveness of a therapeutic approach to a pain problem before you’ve tried it||Jan 26, 08Jan '08||1,100|
|Endurance Training for Pain & Rehab Why endurance training is often a wise alternative to strength training, especially when healing from an injury||Nov 30, 06Nov '06||1,300|
|PF-ROM Exercises ‘Pain-free range of motion’ or early mobilization exercises can help you heal||Nov 29, 06Nov '06||1,300|
|A Short Story Slow growth syndrome, oxandrolone and the pathologization of my height||Mar 28, 05Mar '05||2,100|
|From Atoms to Elvis A wide-angle look at the foundations of biology||Aug 26, 04Aug '04||550|
|Singing, Breathing, and Scalenes Connections between singing, breathing, neck pain, and a strange group of muscles||Jun 26, 04Jun '04||2,000|