Health Tips From The Professor Side Stitch Pain Relief and Intercostal Muscles

Posted February 26, 2019 by Dr. Steve Chaney

You Don’t Need To Suffer Pain In The Side After A Bout With The Flu

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

Happy Valentine’s Day

 

valentine's dayWhile February is the shortest month of the year, to our northern family and friends it is the longest, seemingly endless, month.  Where I live in Sarasota, Florida, winter brings us near-perfect days and cooler nights.  It’s my favorite time of year.  And of course, we all celebrate the holiday of love – Valentine’s Day!

Just a bit of trivia: In 1868, Richard Cadbury released the first Valentine’s Day box of chocolates, followed in 1902 with the first conversation hearts from the New England Confectionery Company. In the 1840s Esther A. Howland created the first commercial Valentine’s Day cards in the United States. Hallmark first offered Valentine’s Day cards in 1913 and began producing them in 1916.  (Thanks to Wikipedia for all this interesting info).

February Is Also Flu Season –

A Tough Month For Colds & Coughs

How do you get side stitch pain releif?  Have you ever had a cough that just lingers on and on?  Sometimes you may cough so hard, and so much, that your side hurts. Some people call it a “side-stitch” because it feels like a sewing needle is being jammed in between your ribs.  First it only hurts when you have a coughing fit, but eventually it could hurt just from breathing.  Fortunately, it’s a simple thing to explain, and even easier to treat. It is caused by spasms in our intercostal muscles.

 

What Are Intercostal Muscles & What Do They Do?

 

side stitch painThe intercostal muscles are between each rib, and like every other muscle they contract (shorten) and expand (lengthen).  Visualize muscles going up and down between each rib, connecting one rib to the next rib.

When you breathe in the intercostal muscles must lengthen to allow your ribs to separate so your lungs can expand and absorb oxygen.

In order to breath out, the muscles must contract and pull your ribs together. This puts pressure on your lungs so you can expel carbon dioxide from your body.

 

Coughing Causes Tiny Spasms In The Intercostal Muscles

 

side stitch pain coughWhen you cough your ribs open and close suddenly. This isn’t a problem if you cough once or twice, but if you have a condition such as a cold, the flu or pneumonia, you may have severe and repeated coughing spells. This causes a repetitive strain injury to the intercostal muscles as you are coughing repeatedly.

The tiny intercostal muscles are rapidly contracting and expanding, without a chance to relax.  Eventually tiny muscle spasms are created in the muscles, each one shortening the muscle fibers. The spasms cause a strain to be put onto the attachment at the rib, laying the groundwork for a side-stitch. The strained muscle fibers prevent your ribs from opening properly as you take in a breath. As you gasp for air during your coughing attack, you are forcing your ribs to part, and the tight muscle is putting a strain on the bone. The strain feels like a needle or the point of a knife is being pushed into your side.

 

How To Release Muscle Spasms In The Intercostal Muscles

Using your opposite hand press your fingertip(s) into the exact point where you feel the pain.  These spasms are specific, and they hurt exactly where you are feeling the pain.

Hold the pressure on the spasm for about one minute. You’ll feel the pain lessen as the spasm releases. Continue pressing on the point while you take in a slow, deep breath.  Your goal is to open your rib cage as much as possible.

As you are pressing on the spasm and opening your rib cage so your lungs can fill with air, you are also stretching the intercostal muscle that was in spasm.  Do this several times until the point no longer is painful.  Press around your entire rib cage, as far as you can reach, and see if you find any other spasms between your ribs.  If you do, treat each one the same way.

Fortunately, it is simple to self-treat spasms that cause pain. This is the case whether you are treating spasms that cause headaches, shoulder pain, low back pain, hip, knee, leg or foot pain. In fact, I resolved debilitating carpal tunnel syndrome by treating the muscles that impact the median nerve &/or my wrist and hand.  For more information, visit www.JulstroMethod.com.

 

Wishing you well,

 

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

Health Tips From The Professor Yoga Pain Relief From Tight Muscles

Posted July 17, 2018 by Dr. Steve Chaney

Yoga Shouldn’t Cause You Pain

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

yoga pain relief

Do you love to practice yoga?  Do you feel energized after stretching your muscles?  Or do you have yoga pain that prevents you from moving easily after your session is complete.  You probably would like to know how to achieve yoga pain relief from tight muscles.

Why Tight Muscles Cause Yoga Pain

A muscle originates on a bone, merges into a tendon, crosses over a joint, and inserts into another bone. When the muscle contracts it pulls on the tendon, and the joint moves.  However, if the muscle is strained either by repetitive use, or trauma, it becomes too short.  Now you will feel pain when you try to lengthen it to its normal length.  If you try to stretch it you’ll feel even worse pain, and you won’t be able to move properly.

yoga pain relief stretchHere is an analogy to help you better understand the concept. If you tied a rope between two trees and knotted the rope, the flexible tree would bend. If you then tried to force the flexible tree to stand up straight, the knots would get tighter. Also, the fibers outside of the knots would over-stretch.

This is what happens in your body when a muscle is shortened by spasms (knots).  And in your body, the two ends are attached to a bone. As a result, when you try to stretch the knotted muscles, they put a strain on your joint.  You feel pain, and you may have even injured your muscles.

It makes sense to untie the spasms before you stretch.  This would help prevent the need for yoga pain relief.

How To Prevent Yoga Pain By Releasing Muscle Spasms First

yoga pain relief bookFor over 15 years I have been helping people around the world via email and Zoom consultations.  A person orders a consultation, sends me an email explaining the problem, and I send back some treatment ideas. Along with the consultation they get a copy of Treat Yourself To Pain-Free Living  so they can do the treatments I suggest.

An amazing yoga instructor in Texas, named Ana, was having pain in her calf muscles. She was accustomed to yoga eliminating all pains, so she was frustrated that the pain didn’t disappear.  She found me by doing an internet search and decided to have a telephone consultation.

Ana sent an email to me describing her problem.  I told her to order the Treat Yourself To Pain-Free Living book and described the self-treatment for her calf pain.  We then made an appointment to talk in two weeks.

yoga pain relief calfThe treatment for the pain in her calf muscles is shown on the left. You lie on your back and put your calf over top of your opposite bent knee.  Press down and slowly move your leg up toward your head so your knee moves down your calf.  If you find a sore point, that’s a spasm. Hold your pressure on the point for about 30 seconds, then release the pressure for about 30 seconds.  Then repeat 1-2 more times.  It will hurt, but since it’s releasing the spasm, you’ll find it will hurt less each time you do it.

It took Ana just two days to resolve her calf issue and get yoga pain relief. By then, her book had arrived. Since she still had 12 days before we talked, she decided to use the information in the book and work on her hips.  She was shocked to find her hips actually had a lot of spasms.  She treated them as the book showed, and her yoga improved.  Then she took a look at her shoulders that were also “fine.”  Again, she was shocked to find they also had multiple spasms. She treated them as shown in the book, and again her yoga improved.  She was thrilled!

Yoga Pain Relief

yoga pain relief dvdWhen we finally spoke, Ana had made the decision that this was information that needed to come out to yoga instructors everywhere.  That was the beginning of Trigger Point Yoga.  Ana and I worked together to create a product to teach how to release tight muscles before stretching.

Ultimately the product name was changed to Focused Flexibility Training so athletes would also release muscles before stretching.

It’s important to release the spasms that tie your muscles into knots before you stretch.  Focused Flexibility Training shows you where to press, and how to best treat the knot.  And the yoga stretching DVDs are truly first-class.

 

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.