Acupuncture for Pain Management & Injury Recovery
This past weekend I was immersed in an Orthopedic Acupuncture Conference, filling my mind with excellent new techniques and treatment protocols that can be utilized on anyone experiencing acute or chronic pain, arthritis, joint pain, sports injuries, nerve pain, knee pain, shoulder injuries, back pain, neck pain, and injury recovery & prevention.
Professional athletes have been taking advantage of Chinese Medicine for a while now. Remember the 2016 Olympics where Michael Phelps, the Olympic Swimmer, donned those reddish-purple cupping marks? Athletes understand the importance of injury prevention and self-care.
Acupuncture Provides Pain Relief
When a patient receives acupuncture, the body releases pain-relieving chemicals called endogenous opiates and corticosteroids, relieving pain, and expediting the healing process. Acupuncture improves blood circulation to the area of concern and decreases inflammation (Zhang et al., 2014).
Acupuncture Provides Injury Recovery
The body has a natural response to heal whenever an area is injured. Acupuncture expedites this process by stimulating nerves and expediting the repair phase of an injury. When pain-relieving natural chemicals are released in the body (endorphin and serotonin), the obstructed pathways are opened, allowing healing to occur at a cellular level. Acupuncture also stimulates “microcirculation,” which reduces swelling, inflammation, and pain while promoting tissue repair (Zhang et al., 2014).
Acupuncture for Optimal Sports Performance
Whether you are a professional athlete or enjoy a recreational sport, acupuncture nurtures the body for optimal endurance and stamina (Liu & Liu, 2013). Acupuncture helps remove the lactic acid build-up in the muscle tissue post-workout. It also improves your overall maximum heart rate and oxygen consumption (Bailey, 2021).
Acupuncture for Performance Anxiety & Cognitive Function
Acupuncture taps into the nervous system igniting the parasympathetic branch to calm the mind and body. Studies have found acupuncture to soothe performance anxiety and improve cognitive function in athletes before playing.
A 2016 study measured psychological and physiological markers to examine the effects of acupuncture on anxiety of youth football players. "Our results showed that the acupuncture led to significantly lower somatic and cognitive anxiety in contrast with sham and control conditions. This finding is in accordance with Boucher et al.'s study that indicated lower level of anxiety in seven college students who received TCM acupuncture treatment compared to sham group (Shayestehfar et al., 2016)”
Acupuncture for Injury Prevention
Regular Acupuncture treatments release taut muscles, which prevents further injury to an agitated area. Acupuncturists assess the entire body to locate areas of tightness and discomfort that the patient may not be conscious of. These can be associated with misaligned posture, chronic overuse, inadequate exercise form, or muscle imbalances. By releasing those areas before there is pain, muscles remain flexible and hydrated for injury prevention and immediate recovery (Shah et al., 2015).
As a former professional dancer who has had a range of injuries from chronic low back pain, a rotator cuff tear to a fractured thumb while performing, I know the importance of staying on top of self-care and injury prevention. I admit when I was younger, I felt I was invincible and could push through any injury or pain however, I don't recommend it. If you ignore that nagging sensation, it will lead to a more serious injury over time. Tuning into your body is critical to stay on top of pain management and injury prevention.
Tips for Pain Management and Injury Prevention
LISTEN TO YOUR BODY!
Like I said, back in the day, I pushed through and made my injuries worse by not getting the care I needed. Listen to your body. It will begin sending little clues and signals that something is not right. That little low back twinge may worsen if you ignore it and push through your exercise routine. Stop, rest, and get the self-care needed to prevent further damage. Why wait until you have a disc herniation because you didn't stop crossfit when your back was saying, "hey, I need some help here!"
STAY HYDRATED
You are either drinking enough water and may not be metabolizing it, or you are constantly dehydrated because you aren't drinking enough, especially post-workout. I see it all the time in clinic. If you are going to exercise, add a pinch of sea salt to your water for fluid metabolism. The cells will appreciate it as the electrolytes attract water to the cells. You can also buy electrolyte hydration packets or electrolyte water.
RECEIVE REGULAR ACUPUNCTURE TREATMENTS
This is another one that is crucial to staying on top of pain management and injury prevention. I can't emphasize this enough! Once your body is in balance, we want to keep it that way. Monthly acupuncture visits create a wellness routine and preventative measures towards potential injuries. Don't wait until you tore your rotator cuff and can't move your arm (like I did!)
PERFORM PRE & POST WORKOUT STRETCHES
Ok, I am guilty of this too. I am an avid runner now, and tend to jump right into a jog before properly warming up. This is a BIG NO-NO and an injury waiting to happen. Take a few minutes to properly stretch pre and post work-out to avoid muscle and ligament strains and tears.
Even if you are going for a brisk walk around the neighborhood, take a moment to stretch the calves and hamstrings. It will feel good and your muscles will thank you!
All in all, staying proactive with self-care goes a long way in pain management and injury prevention. Whether you are training for the next olympics or just enjoy some recreational frisbee golf, listening to your body's subtle twinges, receiving regular acupuncture treatments, and staying hydrated pre and post-workout, will keep you at the top of your game.
Cheers to your health Sarasota!
Dr. Jen
References
Bailey, S. D. (2021, December 13). Effect of acupuncture on physiological response to exercise: A systematic review. International Journal of Sports and Exercise Medicine. Retrieved February 9, 2023, from https://clinmedjournals.org/articles/ijsem/international-journal-of-sports-and-exercise-medicine-ijsem-7-210.php?jid=ijsem
Shayestehfar, M., Seif-Barghi, T., Zarei, S., & Mehran, A. (2016). Acupuncture anxiolytic effects on physiological and psychological assessments for a clinical trial. Scientifica. Retrieved February 9, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4834398/
Zhang, R., Lao, L., Ren, K., & Berman, B. M. (2014, February). Mechanisms of acupuncture-electroacupuncture on persistent pain. Anesthesiology. Retrieved February 9, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3947586/
Shah, J. P., Thaker, N., Heimur, J., Aredo, J. V., Sikdar, S., & Gerber, L. (2015, July). Myofascial trigger points then and now: A historical and scientific perspective. PM & R : the journal of injury, function, and rehabilitation. Retrieved February 9, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4508225/
Liu, L.-M., & Liu, J.-Y. (2013, February). [influence of electroacupuncture intervention on free radical metabolism in athletes undergoing intensive endurance exercise]. Zhen ci yan jiu = Acupuncture research. Retrieved February 9, 2023, from https://pubmed.ncbi.nlm.nih.gov/23650800/
Zijlstra, F. J., van den Berg-de Lange, I., Huygen, F. J. P. M., & Klein, J. (2003, April). Anti-inflammatory actions of acupuncture. Mediators of inflammation. Retrieved February 9, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1781596/