treating muscles soreness Archives - Amazing Health Advances

5 Active Release Technique Benefits, Including Lowered Pain & Increased Performance

The AHA! Team — Wed, 26 Mar 2025 05:12:47 +0000

Jillian Levy, CHHC via Dr. Axe – Active release technique is a type of soft tissue therapy that helps relieve tight muscles and nerve trigger points, greatly reducing joint stress or muscular pains. Relieving tight muscles and trigger points can make a big difference in reducing joint stress and improving your overall quality of life. That’s why you should consider active release technique (ART). It can help turn on muscles that have been turned off due to injury and eliminate muscular pain. Active release technique is a type of soft tissue therapy that helps relieve tight muscles and nerve trigger points, greatly reducing joint stress or muscular pains. Active release technique practitioners can help people overcome a number of muscle- and joint-related injuries, and anyone recovering from similar conditions should consider ART, along with other natural, soft tissue treatments like Graston Technique, dry needling and NeuroKinetic therapy. What Is Active Release Technique? ART was first patented by P. Michael Leahy, a certified chiropractic sports physician who created his signature method to treat patients dealing with a wide array of chronic pains or injuries. ART is similar to deep tissue massage techniques and myofascial release (although it definitely has its differences) because it works by manipulating soft tissue, thereby reducing stress placed on joints and nerves. The conditions that ART is used to help treat naturally, often without the use of medications, are those that affect fascia (connective tissue), major muscle groups, tendons and ligaments. Most are the result of overused muscles, which contribute to scar tissue formation, tears, pulls, strains and inflammation. The goal of active release technique is to restore normal mobility and “glide” between muscular tissue and nerves. It can also help push joint fluid throughout the body and stimulate the lymphatic system, which helps lower inflammation. Some of the problems most commonly relieved through ART treatments include: Lower back pain Shin splints Plantar fasciitis Tension headaches Carpal tunnel syndrome Shoulder strains, including frozen shoulder Bursitis Tennis elbow Sciatic nerve pain/sciatica How Active Release Works The core benefit of ART is preventing and breaking up dense scar tissue, also called adhesions. Adhesions limit the normal range of motion of joints and muscles because they cause abnormal binding between muscle groups, are very tough and are inflexible compared to healthy tissue. The reason that adhesions form is to bind injured tissues and keep them stable — however, the adhesions act like a strong “glue” and can often compress or pinch nerves. Nerves sometimes become entrapped by scar tissue, which causes trigger points and pain to develop. The more that scar tissue forms, the more joints or tendons become strained and nerves become compressed. According to the Active Release Techniques website, soft tissue manipulations address several components related to scar tissue formation, including: acute injuries, including tears or collisions that can happen during exercise or sports micro-trauma, which is the gradual wear-down of tissue that’s often caused from aging and inflammation hypoxia, which results from tissue not receiving enough nutrients and oxygen Who Benefits Most from Active Release Technique? What are some signs that you might be experiencing adhesion/scar tissue accumulation and therefore can benefit from ART? These include: stiffness in your neck, elbow, hands, knees or back, sometimes associated with bursitis or tendonitis increased pain or throbbing when exercising reduced flexibility and limited range of motion loss of muscle strength inflamed joints or frequent joint pains signs of nerve damage, such as tingling, numbness and weakness ART treatment is a unique protocol that consists of very precise, targeted movements, most of which are done by the patient. Each ART session is different and custom-created to treat the patient’s problem depending on the location and severity of the symptoms. More than 500 different hand motions are used by trained ART practitioners More than 500 different hand motions are used by trained ART practitioners to evaluate a patient’s condition, locate areas of tightness that signify tissue damage, and then to help the patient move in a way that releases the affected tissue through “directed tension and very specific movements.” ART practitioners are commonly chiropractors or other trained health care providers who become qualified by receiving an ART certification. Using this patented formula, Leahy (the creator or ART) found that he was able to consistently resolve more than 90 percent of his patients’ problems naturally. Once the underlying tissue problem is addressed, patients are less likely to experience other injuries going forward and can return to regular preventative practices like exercising, stretching and performing myofascial release. Benefits 1. Increases Flexibility By relaxing muscles naturally and reducing tough adhesions around muscles and joints, studies have demonstrated that even a single ART treatment session can help increase flexibility. This includes increasing flexibility in the legs, specifically the hamstrings, which tend to be a very tight area for even healthy, active adults and susceptible to recurring injuries. A 2006 study published in the Journal of Manipulative and Physiological Therapeutics found that a single ART treatment helped 20 physically active male participants with no current or previous injuries improve their scores on a sit-and-reach flexibility test. Following the treatment, the men on average experienced improved flexibility in the lower legs, which could translate to better protection against future injuries and even improved athletic performance. 2. Improves Range of Motion Following Injuries Research shows that ART treatments can help improve range of motion and mobility in those with musculoskeletal disorders or following injuries (acute trauma) and episodes of chronic pain. Active release technique is now considered to be beneficial for treating chronic neck pain that can be caused by work-related injuries, sports or exercise. One study published in the Journal of Physical Therapy Science compared the influence of active release technique to joint mobilization (JM) in patients with chronic neck pain. Visual abilities, pain scores, pressure pain threshold and neck range of motion were measured in the study’s 24 participants before and after treatments. Patients were assigned to one of three groups: an ART group, a JM group or a control group. Following treatments, both the ART group and JM group demonstrated significant changes in visual abilities and neck range of motion compared to the control group. The ART group was found to produce greater improvements overall in several of the markers compared to both the JM and control groups. 3. Reduces Chronic Lower Back Pain One 2013 study conducted by the Korean Academy of Physical Therapy Rehabilitation Science found that ART helps lower symptoms of lower back pain, considered to be one of the leading sources of dysfunction among adults. Lower back pain has commonly been found to be triggered from abnormal activation and adhesions within the upper legs (specifically the gluteus medius), but ART can help break up scar tissue and release compressed nerves. Twelve patients with chronic low back pain participated in this study and received ART treatments two times a week for three weeks, resulting in significantly lower pain intensity and pressure, according to a pain visual analogue scale. Another natural treatment for low back pain is cupping therapy. 4. Treats Carpal Tunnel Syndrome Findings from a small 2006 clinical pilot study published in the Journal of Chiropractic Medicine suggest that active release technique can be an effective treatment strategy for patients with carpal tunnel syndrome, which results in limited hand mobility and often swelling or pain due to nerve compression. Patients first completed a questionnaire and examination to assess their symptoms, then received active release technique treatments using a protocol intended to affect the median nerve of the hands three times a week for two weeks. Following treatment, patients reported significant improvements in symptom severity and showed increases in functional status scores compared to the start of the study. 5. Helps Prevent Running Injuries and Improve Performance There’s now evidence that ART treatments can help promote faster muscle recovery and improve running or athletic performance. It does this by helping restore normal muscle and connective tissue function, keeping the body flexible, and reducing fibrous tissue accumulation, which can go unnoticed in training athletes. It’s possible for runners, athletes who perform triathlons and those who are training for professional competitions to miss signs of adhesions before it’s too late. This can cause tightening and shortening of muscles that wind up taking an athlete off the field due to limited mobility and strength loss. How ART Compares to Other Soft Tissue Treatments ART is different than massage therapy or stretching because it targets the underlying problem that causes pain and helps actually break up existing adhesions. Stretching can help stop adhesions from forming in the first place when done at the right time and in the right way but won’t treat scar tissue that has already formed. This doesn’t mean that you should skip stretching all together, however — it just means that you might require more targeted techniques to resolve an injury or chronic pain. Here’s how active release technique compares to other soft tissue treatments: ART vs. Massage Therapy: Most massages work by improving circulation and also lowering muscle tension caused by chronic stress. They can sometimes reduce pain by lowering trigger points in your muscles — however, they normally don’t do much to break up adhesions or restore proper tissue function past a certain point of injury. ART is most like deep tissue massage or myofascial release but is usually much more targeted and custom-tailored to the patient. ART vs. Graston Technique: Graston is another type of soft tissue mobilization technique that works similarly to ART since it targets adhesions. It helps break up fibrous muscle scar tissue, improve blood flow, move tissue fluids, and reduce pain or muscle tension. One thing that makes Graston different is that it’s performed using a handheld instrument that helps apply deep pressure to the patient in a rhythmic way. Graston is also a patented technique performed by certified providers, including athletic trainers, chiropractors, hand therapists, occupational therapists and physical therapists. ART vs. Dry Needling: Dry needling is a technique many trained physical therapists use that addresses myofascial pain and nerve or spinal injuries. What makes this technique different from other modalities is that it uses a “dry” needle (meaning one that doesn’t release any medication). According to the American Physical Therapy Association, the dry needle is inserted into trigger points in muscle tissue that causes pain to be dispersed outward. This helps disturb “motor end plates,” the sites at which nerve impulses are transmitted to muscles and pain is experienced. Dry needling is often used in conjunction with other treatments, stretching and physical therapy to offer improved range of motion and other benefits. ART vs. Rolfing: Rolfing® is a trademarked system of soft tissue manipulation and movement that helps restore healthy posture and myofascial structures. Rolfing is done through deep hand manipulations, similar to deep massage, that reaches connective tissue all the way down to the skeletal system. It’s often used to improve spine health and lower muscle tension, fatigue, pain or strains due to stress and poor posture. ART vs. NeuroKinetic Therapy (NKT): NKT is a type of corrective system that uses muscle memory to reduce postural problems and pain. NKT practitioners first identify where muscles are behaving abnormally, then restore balance and proper function through targeting the motor control center (MCC), a part of the cerebellum in the brain. The MCC is responsible for coordinating all movement patterns in the body and learns how to control the muscles through trial and error. The MCC can be “reprogrammed” so new, healthier functional patterns are learned. Precautions and What to Expect Active release technique is a very precise treatment and can sometimes feel “aggressive” or painful, which means it might not be right for everyone. It’s important to receive a thorough examination before having treatment performed if you’re currently injured or suffering from a limiting disability. While some people experience positive results and improvements after just one ART session, everyone is different, and sometime it takes more time. Soreness and mild pain after treatments are...

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Ginger Powder as a Pain-Killer?

AHA Publisher — Wed, 17 Aug 2022 07:00:32 +0000

Michael Greger M.D. FACLM via Nutrition Facts – There have been at least eight randomized, double-blind, placebo-controlled trials of ginger for pain. You may recall that I’ve previously explored the use of spinach for athletic performance and recovery, attributed to its “anti-inflammatory effects.” Most athletes aren’t using spinach to beat back inflammation, though; they use drugs, typically non steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, which is used by up to 95 percent of collegiate athletes and three quarters of kids playing high school football. They aren’t only using it for inflammation, though, but also prophylactically “prior to athletic participation to prevent pain and inflammation before it occurs. However, scientific evidence for this approach is currently lacking, and athletes should be aware of the potential risks in using NSAIDs as a prophylactic agent,” which include gastrointestinal pain and bleeding, kidney damage, and liver damage. There was one study in particular that freaked everyone out: A study of thousands of marathon runners found that those taking over-the-counter pain killers before the race had five times the incidence of organ damage. Nine were hospitalized—three with kidney failure after taking ibuprofen, four with gastrointestinal bleeding after taking aspirin, and two with heart attacks, also after aspirin ingestion. In contrast, none of the control group ended up in the hospital. No pain killers, no hospital. What’s more, the analgesics didn’t even work. “Analysis of the pain reported by respondents before and after racing showed no major identifiable advantages” to taking the drugs, so it appeared there were just downsides. What about using ginger instead? That’s the subject of my video Ground Ginger to Reduce Muscle Pain. In that marathon study, as you can see below and at 1:33 in my video, the most common adverse effect of taking the drugs was gastrointestinal cramping. Ginger, in contrast to aspirin or ibuprofen-type drugs, may actually improve gastrointestinal function. For example, endurance athletes can suffer from nausea, and ginger is prized for its anti-nausea properties. Okay, but does it work for muscle pain? There have been at least eight randomized, double-blind, placebo-controlled trials of ginger for pain—for everything from osteoarthritis to irritable bowel to painful periods. I’ve made videos about all of those, as well as its use for migraine headaches. Overall, ginger extracts, like the powdered ginger spice you’d get at any grocery store, were found to be “clinically effective” pain-reducing agents with “a better safety profile than non-steroidal anti-inflammatory drugs.” As you can see below and at 2:22 in my video, the ginger worked better in some of the studies than in others, which is “likely to be at least partly due to the strong dose-effect relationship that [was] identified and the wide range of doses used among the studies under analysis (60-2000 mg of extract/day).” In terms of reduction of pain, as you can see below and at 2:32 in my video, the best results were achieved with one and a half or two grams a day, which is a full teaspoon of ground ginger. The drugs work by suppressing an enzyme in the body called cyclooxygenase-2 (COX-2), which triggers inflammation. The problem is that they also suppress cyclooxygenase-1 (COX-1), which does good things like protect the lining of your stomach and intestines. “Since inhibition of COX-1 is associated with gastrointestinal irritation, selective inhibition of COX-2”—the inflammatory enzyme—“should help minimize this side effect” and offer the best of both worlds. And, that’s what ginger seems to do. As you can see below and at 3:11 in my video, two ginger compounds had no effect against COX-1, the “good” enzyme, but could dramatically cut down on COX-2, the pro-inflammatory one. Okay, but does ginger work for muscle pain? Not acutely, apparently. You can’t just take it like a drug. When folks were given a teaspoon of ginger before a bout of cycling, there was no difference in leg muscle pain over the 30 minutes, as you can see below and at 3:34 in my video. “However, ginger may attenuate the day-to-day progression of muscle pain.” Taking ginger five days in a row appears to “accelerate the recovery of maximal strength following a high-load…[weight-lifting] exercise protocol.” When you put all the studies together, it seems “a single dose of ginger has little-to-no discernable effects on muscle pain,” but if you take a teaspoon or two for a couple days or weeks, perhaps in a pumpkin smoothie or something, you may be able to reduce muscle pain and soreness, and “accelerate recovery of muscular strength…” Is fresh ginger preferable to powdered? Maybe not. As you can see below and at 4:12 in my video, there are all sorts of compounds in ginger with creative names as gingerols, gingerdiols, and gingerdiones, but the most potent anti-inflammatory component may be compound called shogaols. Interestingly, dried ginger contains more than fresh, which “justifies the uses of dry ginger in traditional systems of medicine for the treatment of various illnesses due to oxidative stress and inflammation.” In that case, why not just give the extracted shogaol component in a pill by itself? As you can see below and at 4:41 in my video, each of the active ginger components individually reduce inflammation, some more than others, but the whole ginger is greater than the sum of its parts. However, you can boost shogaol content of whole ginger by drying it, as they are the major gingerol dehydration products. Indeed, they’re created when ginger is dried. Heating ginger may increase shogaol concentration even more, so could heated ginger work better against pain than raw? You don’t know, until you put it to the test. A study examined the effects on muscle pain of 11 days of a teaspoon of raw ginger versus ginger that had been boiled for three hours. As you can see below and at 5:22 in my video, there was a significant reduction in muscle soreness a day after pumping iron in the cooked ginger group—and the same benefit was achieved with the raw ginger. Either way, “daily consumption of raw and heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury.” Here’s the link to the video I mentioned: Flashback Friday: Foods to Improve Athletic Performance and Recovery. Key Takeaways The vast majority of college athletes and high school football players may use ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs) both to treat inflammation and, prophylactically, to prevent pain and inflammation. The latter has potential risks, including gastrointestinal (GI) pain and bleeding, as well as damage to the kidney and liver. In a study of thousands of marathoners, taking painkillers before racing resulted in five times the incidence of organ damage and GI cramping was the most common adverse effect. The analgesics didn’t even work. In contrast to aspirin or ibuprofen-type drugs, ginger, which has anti-nausea properties, may actually improve GI function. Ginger extracts (e.g., the powdered ginger spice readily available in grocery stores) have been found to be “clinically effective” pain-reducing agents with a better safety profile than NSAIDs. Best results have been achieved with 1.5 to 2.0 g a day (about a teaspoon of ground ginger). NSAIDs suppress both the cyclooxygenase-2 (COX-2) enzyme, which triggers inflammation, as well as cyclooxygenase-1 (COX-1), which protects stomach and intestinal linings; inhibition of COX-1 has been linked with GI irritation. Ginger appears to have no negative effect on the “good” COX-1 enzyme but may dramatically reduce the pro-inflammatory COX-2 enzyme. Although ginger may not acutely improve muscle pain, taking a teaspoon or two for consecutive days or weeks may reduce muscle pain and soreness, as well as hasten recovery of muscular strength. Shogaols may be the most potent anti-inflammatory component in ginger, and dried ginger contains more than fresh, so powdered ginger may be preferred to fresh. Shogaols are created when ginger is dried, but heating ginger doesn’t seem to work more effectively against pain than raw ginger. Indeed, “daily consumption of raw and heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury.” To read the original article click here.

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