How Muscles Cause Joint Pain

Written by Dr. Steve Chaney on . Posted in Issues, Muscle Therapy and Health

Preventing & Healing Repetitive Strain Injuries – Part 1

 Author: Julie Donnelly, LMT

 

Quadriceps

Quadriceps

Using the words “pain” and “free” in the same sentence causes people who love to exercise laugh since it seems to be a contradiction of terms, but it is not only possible, it’s easy to achieve. It is understood that exercising, or even just daily living, causes muscles to ache and will also put stress on joints.

When the pain begins you are told to use “RICE” (Rest, Ice, Compression, Elevation) – but you don’t have the time, or you simply don’t want to rest! So, you keep going and just as you’ve been told, it gets worse, even to the point where you may need to stop your world!

You’ve also come to realize that resting (when you do decide to rest) only lasts for a short time, and then the pain returns. The good news is you can be a pain-free; you just need to know how to find the source of your pain and then how to effectively treat it.

How Muscles Cause Joint Pain

RICE certainly works immediately after having a traumatic injury, but repetitive stress on your muscles requires treatment of the knots that are putting tension onto the tendons and joints.  Getting back to basic anatomy will help to unravel the misconceptions that plague both athletes and non-athletes alike.  Once you understand the logic of why you are feeling pain, you will know exactly what needs to be done to immediately release a muscle-related pain anywhere in your body.

This is NOT going to be a complicated lesson in Anatomy & Physiology, but I’ve found that a little knowledge of the body goes a long way. I’m going to put the proper names for the muscles and tendons into a parenthesis so if you want to actually see the muscles that are causing you pain you’ll be able to look them up.

I always tell the clients I work with “the most challenging part is finding where the source of the pain is located, and then treating it is easy”.  This article will help you to find the source of your problem.  Let’s begin at the beginning…

The Basics – How a Joint Moves

Movement is a simple process:

1. A muscle originates on a bone.

2. It then merges into a tendon.

3. The tendon crosses over the joint to insert into a movable bone.

4. When the muscle contracts it pulls on the tendon.  The tendon then pulls on the moveable bone and your joint moves.

Example: The Muscles of Your Upper Leg

Hamstrings

Hamstrings

All joints have two (or more) muscles that determine the degree and angle that the joint will move.  While one muscle is contracting, the other muscle must relax and stretch. A good example of this principle are the muscles of your upper leg. (quadriceps and hamstrings).

The quadriceps originate on the front of your hip (pelvis), merge into a thick tendon (patella tendon) and cross over the knee cap to insert onto the front of your shinbone (tibia).  When they contract normally you fully extend your leg so it becomes straight. Meanwhile, your hamstrings originate on the lower edge at the back of your pelvis; go down the back of your thigh, with the tendons crossing over the back of your knee and inserting onto the back side/top of the lower leg bone.

Consider this analogy, if you attached your pants to the front of your shinbone, and then pulled up at the waist, you would feel the pressure at your knee and you also wouldn’t be able to bend your knee. Likewise, since your quadriceps originate up at the front of your pelvis and insert into your shinbone, when your quadriceps are tight they can’t stretch and you can’t bend your knee.

For example, to demonstrate an analogy of what tight hamstrings would do, consider what would happen if you bent your leg and then attached your pants to the bottom of your posterior pelvis (the bone you sit on, at the top of your thigh) and the back of your knee, you wouldn’t be able to open your leg up straight.  But, clearly, you don’t have a knee problem, you have tightness in the upper thigh (hamstring) preventing your knee from moving.

When this has happened you begin to feel stiffness and a lack of your full strength. Some therapists will tell you that you need to strengthen your thigh (quadriceps) muscles. You may also think you need to stretch your hamstrings, but stretching a spasm is counter-productive and can actually make the spasm become more complicated while over-stretching the rest of the muscle fiber.

In Part II we’ll look at the first misconception – strengthening the muscle will heal the pain.

Julie Donnelly is an internationally respected muscular therapist specializing in the treatment of chronic pain and sports injuries.  She has co-authored several self-treatment books, including The 15 Minute Back Pain Solution, Treat Yourself to Pain-Free Living  and Carpal Tunnel Syndrome-What You Don’t Know CAN Hurt You.  Julie is also the co-developer of TriggerPoint Yoga. She teaches Julstro self-treatment workshops nationwide and is a frequent presenter at Conventions and Seminars.  Julie may be contacted through her websites: http://www.julstro.com  and http://www.TriggerPointYoga.com.

© Julie Donnelly 2013

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

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Latest Article

How to Choose the Right Pillow

Posted April 17, 2018 by Dr. Steve Chaney

Wake Up Each Morning Pain Free

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

how to choose the right pillow without headachesThe way you sleep is often a key to discovering the cause of headaches and more. If you wake up with neck pain, a headache, or you suffer from ringing in your ears, dizziness, or ear pain, there is a good possibility that it may be caused by the way you are sleeping. Your pillow may be the culprit.  But if you need to know how to choose the right pillow for you, it’s easy.   It just takes a little “investigation.”

 

How to Choose the Right Pillow if You Sleep On Your Side

Your head, neck, and spine need to always stay in a nice straight line, just as it is when you are standing up, but that takes a little thought and understanding of the way you sleep.  So, get comfy in your bed and then notice how your head is resting.

how to choose the right pillow to sleep painfreeIf you sleep on your side, your pillow needs to be just the right size, so your head doesn’t point down toward the mattress (your pillow is too soft) or up to the ceiling (your pillow is too thick). Either of these positions will make the muscles on the side of your neck stay in the contracted position for hours and pull your vertebrae in that direction, especially when you try to turn over to your other side.

Your SCM Muscle May Cause Serious Problems

You also need to notice if you turn your head a bit, especially if you are turning into your pillow or turning your head up toward away from your pillow. In either of these two cases you will be causing your sternocleidomastoid (SCM for short) to be held shortened for hours.

Your SCM originates on your collarbone and inserts into the bone behind your ear.  When it contracts you turn your head to the opposite side. However, if the muscle is tight (for example, when you’ve held your head turned toward one side for an extended period of time) and then you bring your head back so you are facing forward, the tight muscle will pull on the bone behind your ear and cause havoc.

The symptoms for a tight SCM are tinnitus (ringing in the ear), dizziness, loss of equilibrium, ear pain, headaches, pain in the eye and around the skull, pain at the top of the head, and even pain in the throat. Amazing! What’s even more amazing is that it’s rare that this muscle is considered when a medical professional is searching for the cause of your symptoms.

These are the things to know when considering how to choose the right pillow if you sleep on your side.

How To Choose The Right Pillow If You Sleep On Your Back

how to choose the right pillow for sleeping on your backIf you sleep on your back, your head should be on the mattress (not propped up with a pillow) and you should have a tiny support (like a folded washcloth) under your neck.  Or, you can have a wedge pillow that starts at your mid-back and gently raises your entire trunk and head up while still allowing your head and back to be in a straight line.

It’s always a challenge for people who toss and turn during the night, sometimes on their side and sometimes on their back.  The best thing I’ve found for this situation is to have the pillow below shoulder level so when you turn on your side your shoulder will automatically slide to the edge of the pillow while still supporting your head properly, and when you turn onto your back, the pillow will start at shoulder level so your head and neck are supported, but your head is being pushed in a way that causes your chin to move down to your chest.

hip pain causes and treatment pain freeIt’s tricky, but I can personally attest to the fact that it will work.  I can always tell when I’ve had my head tilted (I toss and turn during the night) because I will wake with a headache. When that happens I’m grateful that I know how to self-treat the muscles of my neck and shoulders so the headache is eliminated quickly.  If you already have Treat Yourself to Pain Free Living,  you can self-treat all your neck and shoulder muscles to release the tension.

How To Choose The Right Pillow If You Sleep On Your Stomach

If you sleep on your stomach, this is the one position that is so bad that it behooves you to force yourself to change your position. Your head is turned to the side and held still for hours, putting a severe strain on all your cervical and upper thoracic vertebrae. Not only will this cause headaches, tinnitus, and a list of other pains, but it can cause problems down your entire spine. It can also impinge on the nerves that pass through the vertebrae on their way to your organs.

If you do sleep that way, let me know and I’ll give you some suggestions that work to change your habit of sleeping. It takes time and energy, but the results are worth the effort.

In every case, the way you sleep may cause neck pain that won’t go away until the pillow situation is resolved.

Now you should know how to choose the right pillow for the way you sleep.

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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