FIbromyalgia is a chronic pain condition in your muscles and joints that is accompanied by fatigue. Trigger points are hypersensitive spots in muscles and connective tissues that are sensitive to pressure and touch. Myofascial pain syndrome, which is similar to fibromyalgia, causes degeneration in connective tissues. Certain types of exercises can help alleviate the painful symptoms of both disorders.
Causes
Fibromyalgia and myofascial pain syndrome are caused by physical or mental problems or both, according to Fibromyalgia-Symptoms.org, a non-profit organization that provides up-to-date and accurate information about fibromyalgia and related disorders. Muscular and skeletal disorders are the primary cause, such as from an injury trauma, poor posture or overworking muscles and joints. Depression is another cause of myofascial pain syndrome and fibromyalgia. Low serotonin levels can interrupt natural pain management.
Symptoms
The major symptoms of fibromyalgia and myofasical pain syndrome are sensitive trigger points all over the body, chronic fatigue, and weakness. These tender spots are commonly found in the back of the head, upper chest, mid and lower back, outer and inner thighs, calves, sides of the neck and the tops of the shoulders. Another symptom is restless sleep, in which you feel tired even after adequate sleep. Many people with osteoarthritis, lupus, gastrointestinal diseases and post-traumatic stress disorder also experience most of these symptoms.
Exercise Effects
Certain exercises help relieve pain and trigger points. Yoga, Pilates and low-intensity aerobics, such as cycling and walking, may be recommended. During exercise, the brain produces more serotonin, which improves mood and decreases pain sensitivity. Exercise also warms muscles and connective tissues to decrease tightness and increase mobility. Consult your physician before beginning any exercise program.
Self-Myofascial Release
This technique releases trigger points by using specific tools, such as a massage stick, tennis ball or foam roller. Gently rolling or rubbing on trigger points stimulate muscles and tissues, increasing their extensibility and elasticity. Some spots may be more painful than others, and you need to adjust how deep or how long you massage. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you roll on the tender spot until the pain or tenderness subsides. This can last between 30 seconds and five minutes. Be sure to stretch the area after you perform SMR.
Expert Insight
The Mayo Clinic recommends complementary medicine, such as chiropractic care, acupuncture and massage therapy, in addition to an exercise regimen.
References
- FibromyalgiaExercise.net
- Fibromyalgia Symptoms: MPS and Fibromyalgia
- MayoClinic.com: Fibromyalgia
- "Stretch to Win"; Ann and Chris Frederick; 2006
