Read about Trigger Point Therapy Workbook

Hello Everyone,

Here is a book of special interest:

Davies & Clair, (2001)
The Trigger Point Therapy Workbook, Your Self-Treatment Guide for Pain Relief, New Harbinger Publications, Inc. 5674 Shattuck Avenue, Oakland, CA 94609

I hope this helps someone.

FibroViv

Viv's tips: Hot Nap

Here is another way to help your sore muscles and fatigue:

HOT NAP (HOT TUB):


Take a 30 minute hot bath, when getting out of the tub, wrap up in a warm towel and go to bed and nap.

I do this a lot and it helps me. I hope it helps you:)

FibroViv

Viv's tips: Form to use when you visit a new doctor

Here is a form I created that might help some people. Print it and fill it out prior to going to visit a new doctor.


DATE:_________________

PCP____________________Referred by___________________

Describe your problem and symptoms:
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

Personal Medical History


___diabetes _________average diabetic reading _______Heart trouble
___asthma _________ Hay Fever ________Shortness of breath
___Bi-Polar _________ Anxiety ________ Trouble Sleeping
___Wear eyeglasses _______High Blood Pressure _______Broken bones


Family Medical History

___diabetes ______Heart trouble _______asthma_____Hay Fever
_____Shortness of breath ______High Blood Pressure


Current Medications

Please list all medications you are currently taking along with the dosage and time:

_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________
_________________________________________________________

Is there anything else I should be aware of as your new Physician?
_________________________________________________________
_________________________________________________________
_________________________________________________________

What other Physician's are you under the care of?
_________________________________________________________
_________________________________________________________
_________________________________________________________


I hope and pray this form helps someone today.

FibroViv

Coping & Treatment Strategies for ME/FMS

We must all try to understand the concept of this illness and work hard to get better by doing the following:

1). Eliminate your particular physical and psychological stress factors, whether they are physical or psychological.

2). Try not to misuse your body on a tolerable day. Learn to pace yourself.

3). Figure out which forms of exercise don’t provoke your symptoms or make you feel worse. Prevent muscles from weakening by doing regular activities such as stretching and walking.

4). Try at least two or three of the anti-depressant drugs available in the market today. Educate yourself on the ramifications of taking these medications and talk to your doctor.
These drugs act upon different neurotransmitter receptors in the body, what works for you may not work for someone else. You should try the drug in low doses and give it at least three weeks to determine whether it is working. It is crucial that you don't over-exert yourself.

The main thing to remember is that FMS and CFS are NOT stress disorders. We have generalized pain, fatigue, stiffness and morning fatigue, along with other symptoms. Pain is not the only symptom which is prominent in patients with this disorder.

Yes, most of us get worse after any form of physical or psychological stress. The worsening of symptoms typically occurs 24 to 48 hours after any sudden form of exertion. It is so important that doctors and the medical community realize that the clinical features they see are not always the most important thing.

It really disturbs me that many doctors and journals (literature), reports have equated FMS/CFS (ME/CFS) with labels of depression-like disorders. Those terms are used too commonly with too little after thought.

Sure, patients may fight periods of depression or feel down in the dumps, but that is not to say that FMS or CFS is just another form of depression. If you suffer from depression, you should not be made to feel badly about it by either your family or the medical community. The main thing is to seek help and don't let anyone blame you for feeling blue.

This disorder can occur at any age, and it is historically a problem for young people who have this disorder to be told that they have some emotional thing going on.

I ask that you seek help and don’t let anyone blame you for feeling blue.


I hope and pray this information has helped someone today.

Fibro Viv

Viv's tips: Take control of your pain

We are the only ones that can take control of our health. People living with a chronic illness might want to consider the following tips:

1). Decrease Infections

Our immune systems may sometimes be worn down due to sleep deprivation. Common colds and infections are harder on people with chronic illnesses. These new infections tend to place additional stress on our immune system, then it causes our symptoms to get worse. Practicing good hygiene, a healthy diet, and pacing ourselves to minimize our chances of developing additional medical problems.

2). Breathing Correctly

Breathing shallow may cause you to starve your body and its muscles of oxygen. Many articles have been written noting the lack of oxygen actually caused tender points and increased pain associated with fibromyalgia and fatigue. When you breathe your abdomen should expand while inhaling, and contract while exhaling.

3). Maintain Good Posture

Poor posture can cause muscle stiffness and muscle pain. Checking your posture during your day while sitting, standing or walking will help reduce pain and relax muscles. No slouching, shoulders rolled forward, or head forward helps maintain good posture.

4). Lifestyle Changes Can Help

Unfortunately, we have to make lifestyle changes due to our health challenges and disorders. We are unable to continue with our usual day-to-day activities and need to change and prioritize them.

5). Decreasing your Symptoms:

a. Do not stay up late or get up too early. Go to bed and wake up at the same time if possible.

b. Pace yourself and try not to use up all of your energy. Pacing is very important.

c. Drink plenty of water however, try to slow down your consumption prior to bedtime.

d. Eliminate or cut down alcohol and caffeine drinks.

e. PACE...PACE....PACE. Please PACE yourself.


I pray and hope you have a pain and fatigue free day:)

FibroViv



Everything on this site is copyright FibroViv

Viv's tips: Key factors to a "Flare Up Plan"

KEY FACTORS TO A FLARE-UP PLAN

1). Breathe. Use relaxation techniques. Relaxation response throughout the day will keep the "snow ball" effect from occurring.

2). Posture. Interrupt prolonged positions and change positions every hour. You must take charge of this - set an alarm if needed. Always keep towels, pillows or posture supports handy. Alignment decreases the effort muscles exert.

3). Modalities. Use ice, heat, TENS or tennis balls for self-massage. There are many ways to perform each of these. Think about what your body needs this time.

4). Stretching. Perform your stretching program more gently. Breathe into each movement fully. Joints and soft-tissue need the movement, but since you are likely to lose motion during a flare up, stretch should be in a fairly pain free range.

5). Recovery. Recovery is necessary. Plan to rest muscles more and get into positions that let the muscles relax. These are great times to use modalities.

6). Confidence. Everyone has flare-ups. The more experience you get in handling them the shorter they will last. You many need to ask for additional help. You will definitely have to prioritize which activities you HAVE to do.

7). Review. If you can figure out the cause of the flare up you are a genius. BE KIND TO YOURSELF, YOU ARE LEARNING.


Take care and I hope and pray you have a pain and fatigue free day!:)

FibroViv


Everything on this site is copyright Viv Walters

Viv's tips: Fatigue Flare-up Management

FATIGUE FLARE-UP MANAGEMENT

* Increase frequency of spine towels (will note the use of spine towels below)

* Always use posture supports when lying or sitting, especially arm supports.

* Decrease intensity of exercise and activities--ENERGY CONSERVATION.

SPINE TOWEL SET-UP

1). On your bed or a flat surface, place a small folded towel or pillow down.

2). Leave about 4 to 5 inches of space, then horizontally place a small towel rolled up at top of spine (right at shoulder level).

3). Right under the towel you just placed according to number 2 above, roll up a towel and place it vertically down the middle of the spine.

4). Now place a pillow right where your bottom will be when you lay down.

5). Sorry, I missed this one....lay down on the set-up you did, 1-4..for about 10 minutes.


NOTE: Do this for at least 10 minutes. You can also change it to where you bend your knees and place the pillows under your knees.

I do this and it helps me, especially when I am very fatigued.

I hope and pray this helps you and others.

Fibro Viv

Everything on this site is copyright Viv Walters