Why exercise can replace painkillers
It stings, throbs, buzzing in the head. Sport is out of the question. Or even more so? According to a study by the University Hospital Kiel it is worthwhile to consistently and regularly lace up the sports shoes: migraine patients who walk or jog three times a week for half an hour at a moderate pace save 20 to 45 percent of their headache attacks. As a reason, the researchers suspect a lower stress level, endurance sports acts as a relaxation training.
And sports can do even more: headaches, knee pains, back problems or rheumatism - researchers certify regular exercise as an anti-pain bonus, the doctrine of protection has long been considered obsolete. According to a study by the Medical University Hospital Heidelberg, training can even replace painkillers. According to this, athletes are not less sensitive to pain compared to non-athletes, but they are more pain-tolerant. They perceive pain as less dominant. An approach that opens up new ways of thinking for chronic pain patients: sport as a therapeutic measure.
Also Dr. Andreas Heißel, site manager and scientific coordinator in Sport-Gesundheitspark Berlin e. V. / Center for Sports Medicine, confirms the pain-relieving effect of exercise: "Many of our participants have less pain or are even pain-free thanks to training, and those whose pain can not be reduced are generally better able to deal with it."
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An important reason: Pain is often associated with increased muscle tension; on the other hand, exercise can help. Muscles become more efficient, glued fascia loose and smooth. "This reduces the risk of pain and psychosocial aspects play an important role," explains Andreas Heißel.
"A recent study shows that even loneliness can lead to pain, so doing sports in a team or supervised by a coach makes double sense." The decisive factor is above all the change of perspective of those affected - and not so much the sport or the increase in strength. "We need a certain amount of power, but the equation 'more power equal to less pain' does not work", says the sports scientist, who researches and teaches at the University of Potsdam. "Much more effective is the awareness that I'm taking on my own responsibility and believe that I can change my condition, and the sport is secondary."
Whether endurance sports or strength training help better, is individually different. "If, for example, you compress the nerves in back pain, then you certainly should not jog, which aggravates the discomfort rather, on the other hand, it helps some people with tension," knows Heißel from experience. Even gentle sports such as aqua fitness, which are generally recommended, sometimes increase pain. "The key is to get out of the pain pattern."
For orthopedic complaints such as back or knee pain Andreas Heißel advocates a functional strengthening program. This not only benefits the muscles, but also the fascia. The great thing about it: The exercises with your own body weight reduce postures and evasive movements and replace them with the original or a new pain-free movement pattern.
Important is the professional guidance, for example by a sports therapist, who supervises the exact execution and appropriate intensity of the exercises and takes away the fear that afflicts many pain patients. Basically, the cause of pain should always be clarified in advance by a doctor. In case of acute inflammations, injuries or overloads training is not indicated.
"However, I always recommend trying out what is good for you and relying on your own body feeling," says sports scientist Heißel. If you are careful and moderate, you can do sports even with pain. Especially with chronic complaints, this can be useful. "The basic rule: The pain should not increase during and after training." To check this, sufferers should refrain from painkillers so that they actually perceive the body.
If the training dose is correct, pain can be noticeably reduced within six to eight weeks. A targeted training session per week is often enough. At the beginning, patients should refrain from their usual sport and exercise differently than usual in order to leave well-established patterns of movement. In general, pain sufferers do not argue against a two to three times strength or endurance training weekly. Or the daily moderate functional gymnastics.It also makes sense to have a repertoire of exercises that helps with tension in the office or with acute pain. "When I actively meet and accept my pain," says Heißel, "I also have the confidence to be able to change that."
These methods help
Functional training
It does without machines, time-consuming individual exercises and isolated movements and uses its own body as a training device. The natural movements and balance exercises strengthen the entire body muscles.
Fascial Fitness
Stretching exercises, gentle jumps or self-massage with the Pilates roll or the Blackroll, a solid foam roller, loosen up bonding and hardening of the connective tissue.
yoga
The holistic training strengthens body and soul, creates inner balance, reduces stress hormones and has an overall positive effect on the brain and nervous system.
Progressive muscle relaxation
If sport is unthinkable due to severe pain, this simple relaxation method helps: Close the eyes on the supine position, tense all of the body's muscle groups consecutively for five seconds, then relax for ten seconds. Finally, relax for a few minutes and consciously perceive all muscle groups again.
First aid exercises for back pain
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First aid exercises for back pain
