Cool Alternatives For Pain Relief
Getting older is often associated with more aches and pains. The go-to for relief is usually ibuprofen (Advil/Motrin) and acetaminophen (Tylenol) or even stronger drugs like opiates and opioids. The dangers of using the latter are well known, but what you may not know is that ibuprofen and acetaminophen can have negative side effects as well. This may surprise you as our society treats these a bit like candy, encouraging us to “take one” for the slightest discomfort.
Long term use of ibuprofen and acetaminophen can impair the function of the mitochondria (the energy powerhouses of the body), slow the healing of broken bones, ligaments and tissues and can lead to kidney and liver damage. The risks associated with opioids include dependency as well as constipation and weight loss. Each of these medications can be appropriate in certain circumstances. However, there are natural alternatives which do not have the same negative side effects and are just as good if not better!
I have always favored natural remedies but did more extensive research into natural alternatives beginning 8 months ago. Last September I underwent major knee surgery (new cartilage and a micro break to my tibia) followed by ankle surgery 5 months later. Following my knee surgery my doctor prescribed OxyContin and Morphine in addition to Tylenol to manage pain, inflammation and swelling. I was told I would probably be taking a combination of these for at least a month.
The thought of taking Tylenol, OxyContin and Morphine for a month completely freaked me out! I was determined to find more natural alternatives. Full disclosure, I did take my prescribed medications for about 10 days. However, I aggressively weaned myself off them using a combination of the strategies I write about below. Many of these I already knew about and use as needed. As with anything, please check with your doctor before starting any new program.
Acupuncture, Massage and Stretching
I am a huge fan of acupuncture and have used it to treat stress, a strained Achilles tendon, PMS and swelling & pain from my knee and ankle surgeries. I have found it helps significantly with swelling, aching and overall healing.
Massage is great for pain relief. It reduces pain by relaxing the muscles and releasing tension which can create strain in other parts of the body. During recovery from my knee surgery I used massage to treat the stiffness in my lower back and hips, the result of changes to how I slept and walked after surgery.
Stretching also works to alleviate pain by promoting blood flow and releasing tension in muscles. Gentle forms of exercise that incorporate stretching, such as yoga and Tai Chi, are an easy way to take advantage of “a new study in Medicine & Science in Sports & Exercise (which) suggests people who exercise regularly have a higher tolerance for pain.” As soon as I got home from the hospital I tried out chair yoga (lots of options on YouTube) which accommodated my restricted movement.
Meditation and Sleep
The mind is a powerful tool for healing. Repeated studies have demonstrated the strength of the mind-body connection and visualization is a powerful, research-backed way to leverage this link. My favorite resource for learning about visualization and how to use it is How Your Mind Can Heal Your Body. The author provides specific visualizations for everything from allergies to anxiety to pain management. I have had positive results using visualization to minimize pain, swelling and scarring.
No discussion concerning pain treatment can leave out sleep. Research published in the Journal of Neuroscience found insufficient sleep heightened sensitivity to pain. So, get to bed and give your body the time it needs to heal itself!
RICE
Rest speaks for itself and is an important part of any pain management strategy.
Ice is extremely powerful for relieving pain, especially if you take it up a level. Invest in a cold therapy device, essentially an ice pack on steroids. There are many out there from basic to more robust. I have had a simple one for years, but I used the more robust Game Ready ice machine after my surgery. It has a timer which meant I could use it at night while sleeping. I set it to alternate 30 minutes on and 60 minutes off. After 10 days I found I didn’t need medication at night for pain if I used the machine.
Compression does not get any easier than the ace bandage and it really works! It works to control swelling which helps ease pain and discomfort.
Elevation, according to my PT, is done incorrectly by most people. You need to have the injured part of the body above your heart and the higher the better. I found 30 minute sessions, 2 -3 times per day, especially when combined with ice and compression helped manage pain, discomfort and swelling.
Herbs and Vitamins
You might have Arnica in your medicine cabinet but it is worth mentioning again because it is effective and easy to use. It helps with bruising, pain and swelling.
I also love Vital Nutrients BCQ, a combination of Boswellia, Curcumin and Quercetin, herbs known for combating inflammation which in turn helps reduce pain and swelling. This was so effective that I now keep a bottle on hand.
On the newer end of the spectrum is CBD, taken orally or as a cream. I find it particularly useful for easing the pain of sore muscles and I still use on my knee and ankle at night following physical therapy sessions. If you live in San Francisco, I like the Avocado Body Balm from Green Cross. An alternative is Ojai Energetics Full Spectrum Hemp Elixir and their Full Spectrum Sport Gel.
My mom was a huge believer in the power of Vitamin C and her belief rubbed off on me. “According to researchers, vitamin C possesses analgesic properties that appear to work along similar pathways as opioids. The micronutrient was found to ease pain under a wide range of conditions that include trauma, cancer, and neuralgia. In addition, the study authors noted that patients taking vitamin C alongside opioids for post-surgical pain required less medication for relief than those not taking the vitamin. They suggest it could be used to reduce medication intake for other conditions as well.” I take it daily for general support and during recovery from my surgeries I took 2 grams / day to help manage pain. Please check with your doctor first if you decide to take it for pain.
Devices and Patches
Zynex Medical’s Nexwave device is an amazing piece of equipment which can be prescribed by your doctor or physical therapist. It delivers mild electrical current via IFC, TENS or NMES, which are different modalities of firing up the body’s own painkillers and stopping pain signals from being sent to the brain. I used my device 2 to 4 times per day to control swelling and manage pain. I simply attached 4 adhesive patches to the area surrounding the incision and sat back. I found it even more effective if used at the same time as ice and elevation.
I saved Luminas Pain patches (I prefer the small round ones) for last as they might fall into the placebo category. According to the company these patches are “a totally new approach to reducing pain and inflammation.” After reading about them, I concluded they wouldn’t do any harm and they might help. I fall into the category of enthusiastic customer! I simply put 4 patches around the incisions in my knee and ankle and left them on for 24 hours. The patches were instrumental in helping me sleep without taking any medication. The patches are registered with the FDA and have a money back guarantee. But, be forewarned there is widely held skepticism of the science behind the product.
Parting Thought
I love having options for pain relief which don’t have negative side effects. I hope you will give some of these a try.
See you next week...
