I have been nominated in the 10th annual WEGO Health Awards 2021 and would appreciate if you could take 1 minute of your time and endorse me.
I have been an advocate for over 30 years.
My journey began by advocating for survivors of Domestic Violence
I worked in a Battered Women’s Shelter and Rape Crisis Center for over a decade and went from monitoring the crisis line to becoming a DV shelter manager that ran a support group for women in and out of shelter. I spoke to women in correctional facilities, because often they have been abused at some point in their life.
I spoke to high schools so teenagers boys and girls would know the signs of being in a potentially abusive or controlling relationship.
I also explained date rape etc and how important it is to tell someone what happened and also tell them it was not their fault.
I also began advocating for bone and joint pain and joint health after I was diagnosed with osteoarthritis at age 35 and at age 51 after a meniscus injury landed me with yet another painful diagnosis; Osteonecrosis in my knee.
I am a fairly new facilitator for the Arthritis Foundation LiveYes Connect group in Boardman, Ohio , I also am a Arthritis Ambassador for the AF as of March 2021.
After my Osteonecrosis-aka Avascular Necrosis diagnosis I felt alone and afraid with yet another bone and joint condition was scary , I was told I had bone death. The Ortho told me there was nothing that can be done just live in pain until the knee collapses then he would replace it. I was definitely getting another opinion.
Whatt was even more scary was that many of the orthopedic doctors I saw rarely heard of it and never or rarely treated it. This left me even more concerned. You cannot have a good quality of life if you cannot find good medical care.
So I started my own support group which is worldwide and has over 1500 people in it from all over the world.
Each of those members is offered a free booklet that I wrote about Osteonecrosis so they and their family can understand that there is hope, there is treatment and unfortunately there often times is disability. But they need to know they not alone and their family can also educate themselves on the condition.
I joined WEGO Health about 7 years ago, because it was a great organization and it allowed me to advocate on a different platform. I also educated myself on other conditions and I have met some fantastic individuals, who work so hard in their advocacy.
The link below is so you can scroll and click endorse also there are several awareness links that I also have for you to view and feel free to follow me.
This World Sickle Cell Day (observed every year on June 19), find new stories and resources about sickle cell disease!
So many people I have met that have sickle cell disease also have Osteonecrosis aka Avascular Necrosis.
Sickle Cell is an inherited blood disorder that causes “sickle” shaped red blood cells that can stick together, blocking blood flow and oxygen from reaching all parts of the body. People with SCD can experience pain, anemia, infection as well as many other health issues like Osteonecrosis, Vision Loss , Anemia,DVT and Extreme pain.
According to some of my Osteonecrosis group members : Living with sickle cell disease can be a challenge. But there are steps you can take to live the healthiest best life possible.
Here are some tips from the CDC web page
It is very important that every person or family with a young child with sickle cell disease have a plan for how to get help immediately, at any hour, if there’s a problem. Be sure to find a place that will have access to your medical records or bring a copy.
Go to an emergency room or urgent care facility right away for:
Fever above 101° F
Abdominal (belly) swelling
Sudden weakness or loss of feeling and movement
Painful erection of the penis that lasts more than 4 hours
Call a doctor right away for:
Pain anywhere in the body that will not go away with treatment at home
Any sudden problem with vision
People with sickle cell disease can live full lives and enjoy most of the activities that other people do. The following tips will help you, or someone you know with sickle cell disease, stay as healthy as possible.
Find Good Medical Care
Sickle cell disease is a complex disease. Good quality medical care from doctors and nurses who know a lot about the disease can help prevent some serious problems. Often the best choice is a hematologist (a doctor who specializes in blood diseases) working with a team of specialists.
Get Regular Checkups
Regular health checkups with a primary care doctor can help prevent some serious problems.
Babies from birth to 1 year of age should see a doctor every 2 to 3 months.
Children from 1 to 2 years of age should see a doctor at least every 3 months.
Children and adults from 2 years of age or older should see a doctor at least once every year.
Osteonecrosis is common in patients with sickle cell disease, with an incidence ranging from about 2 to 4.5 cases per 100 patient-years. Patients with the hemoglobin SS genotype and α-thalassemia and those with frequent painful crises are at highest risk. The overall prevalence is about 20-30 percent.
Osteonecrosis, a form of ischemic bone injury that leads to degenerative joint disease, affects ∼30% of people with sickle cell disease. Although osteonecrosis most commonly affects the femoral head (often bilaterally, with asymmetric clinical and radiographic progression), many people with sickle cell disease also present with multifocal joint involvement. Meaning it can be in the femoral head or hip as well as knees, shoulder, ankle etc…
Eat healthy with sickle cell more fruit and vegetables less processed junk and stay hydrated
Today is a special day for me , it’s the second annual Avascular Necrosis Osteonecrosis Awareness Day.
The am still working hard to get every state to work with the others so we all have one date to raise awareness and bring recognition to the painful disease called Osteonecrosis which goes by several others names.
It’s a slow yet rewarding experience
More people are learning about Osteonecrosis , what it is how you get it in many cases. And that’s what it’s all about. To get people to listen to us, learn about it. That way we can get better options for treatment and pain.
Some of the faces of AVN women is this picture
Legg Calves Perthes – Avn children
Kienbock’s Disease Avn wrist
Kümmell disease Avn in vertebrate
ONJ Osteonecrosis of the Jaw
and so many more …….
Osteonecrosis is a disease caused by reduced blood flow to bones in the joints. In people with healthy bones, new bone is always replacing old bone. In osteonecrosis, the lack of blood causes the bone to break down faster than the body can make enough new bone. The bone starts to die and may break down.
You can have osteonecrosis in one or several bones. It is most common in the upper leg. Other common sites are your upper arm and your knees, shoulders and ankles. The disease can affect men and women of any age, but it usually strikes in your thirties, forties or fifties.
At first, you might not have any symptoms. As the disease progresses , you will probably have joint pain that becomes more severe. You may not be able to bend or move the affected joint very well.
No one is sure what causes the disease. Risk factors include
Long-term steroid treatment
Having certain diseases, including arthritis and cancer
Doctors use imaging tests and other tests to diagnose osteonecrosis. Treatments include medicines, using crutches, limiting activities that put weight on the affected joints, electrical stimulation and surgery.
When we hear the word arthritis, we think of our grandparents talking about their joint aches. We had no idea it could happen to children and people of all ages.
There are more than 100 types of arthritis and related diseases, and not all arthritis pain is alike. It can originate in different areas of our body, triggering chemical and electrical signals that move from the area of pain or injury up to brain and back to let us know that hurt
I have a high tolerance for pain so when I am hurting, I know it’s bad. Everyone’s threshold and tolerance for pain is unique. Then, there are days I bump my hand or arm and I see stars. I just don’t understand it….
Living and coping with chronic pain can be the hardest part of living with a joint disease. It can disrupt every part of our life and many parts of your life can also affect your pain.
Facts on Pain
As many as 75 percent of those 65 and older report persistent pain from arthritis and other chronic conditions.
Almost four out of five older adults have multiple chronic conditions besides arthritis, like diabetes, heart disease and obesity. And the combination can heighten pain and discomfort.
Women are more likely to develop chronic pain and often feel pain more intensely than men.
In the United States, 23% of all adults—over 54 million people—have arthritis. About 24 million adults are limited in their activities from arthritis, and more than 1 in 4 adults with arthritis report severe joint pain
From 2013–2015, an estimated 54.4 million US adults (22.7%) annually had ever been told by a doctor that they had some form of arthritis, rheumatoid arthritis, gout, lupus, or fibromyalgia. Learn more about national arthritis statistics.
Throughout September, I want to help bring attention to living with chronic pain and the suffering arthritis frequently causes. Let your family and friends know it’s Pain Awareness Month and ask them to help spread the word about how important it is to find more effective treatments and a cure for all forms of joint pain and arthritis.
Most of all, make sure you take care of yourself.
Tips on taking care of yourself and living with arthritis
How do I deal with my knee and back pain until the orthopedic doctors start seeing patients again?
There are a variety of non-operative treatment options for pain. No one treatment is going to help everyone, and patients need to find the treatments that seem to work the best for them.
Medications I personally cannot take NSAIDS so I reach for
Acetaminophen (Tylenol) is an over-the-counter option that is safe and effective for me.
For many Non-steroidal anti-inflammatory medications (NSAIDs) – e.g. Ibuprofen and naproxen – may also be helpful. Prescription NSAIDs are also an option to discuss with your health care provider.
Some say medical marijuana helps them. I’ve never tried it so I cannot comment.
Supplements, such as glucosamine/chondroitin, are generally safe and may be helpful in reducing some arthritic pain. Also talk to you doctor about curcumin supplements tablets .
I drink Turmeric tea aka golden milk it is a natural anti-inflammatory agent.
Exercise helps me. I’m not talking about running or walking a marathon.
Just 1-2 miles once or twice a day. Makes me feel good especially in summer. My joints love the heat.
I have a daily exercise regimen, specifically designed for me and my knee osteonecrosis osteoarthritis, and this back pain that is really an out of the blue pain.
With osteonecrosis moving is critically important for maintaining strength in muscles supporting the joints , reducing pain and it’s also great for stress.
It is important to be as active as your joints allow and find a variety of stretching and strengthening exercises that you perform daily, without increasing your pain.
A good source for exercise instruction for arthritis may be found at you ortho office maybe they can email you some ideas.
Crutches, a walker, ice/heat treatments and a knee brace may also be helpful in managing your hip and/or knee pain.
Weight Loss and Diet
The covid 19 is a little saying that explains what is happened to many since the pandemic.
And extra 19 pounds can cause the joints to really hurt.
Many patients with osteonecrosis and arthritis are carrying a few extra pounds and weight loss reduces stress across our joints.
We put 3-5X our body weight across our hip and knee joints with activity, particularly stair climbing and getting in and out of a chair. Every 10 pounds of extra weight carried results in 50 pounds of weight bearing pressure across the hips and knees!
A healthy diet is important for general health and weight loss, and some may find benefit from focusing on an “anti-inflammatory” diet. The anti-inflammatory diet is a diet which includes tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, and fresh fruit, particularly blueberries, strawberries, cherries and oranges. Foods thought to cause inflammation, and to avoid, include white bread and pastries, French fries, soda, margarine and red meat.
In summary: stay active, eat healthy, maintain social distancing as instructed and maintain a positive attitude.
Please know that your orthopedic provider and all pcp ‘s are also anxious to get back to “business as usual” and help you to resolve your arthritic pain!
Check out my other posts on great recipes
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Many types of knee pain can be relieved and/or resolved with conservative treatments such as:
Rest When the knee is injured or is inflamed, as in bursitis, tendonitis or arthritis, it’s important to rest the joint and avoid overuse. That may mean keeping the knee straight (extended) or in positions that limit bending.
Ice/heat Applying ice or cold packs to the knee can reduce inflammation and swelling, especially after an injury. Once swelling is gone, heat may be used to help relax and loosen tissues – although ice is the primary treatment.
Pain relievers Over-the-counter anti-inflammatory medicines can help relieve knee pain, including ibuprofen (Advil®) and naproxen (Aleve®).
Weight loss Your doctor may recommend that you lose weight to reduce pressure on your knee.
Braces In general, knee braces wrap around the knee and leg and help limit unwanted movement while supporting the knee. They are commonly used when knee ligaments are weak, and help to keep the knee from “buckling.” Braces will provide support during healing, but are not a primary treatment for arthritic degeneration.
There is a variety of braces. Functional braces are designed to support knees that have suffered an impact-related injury. Rehabilitative braces provide support when recovering from a surgery or injury. Uploading/offloading braces are used by patients with arthritis and help to stabilize the knee when standing up or sitting down
Once your doctor diagnoses the cause of your knee pain, physical therapy may be the next step. Physical therapists can show you specific exercise programs that will help you recover from the injury and decrease the pain you are experiencing. They also may demonstrate low-impact stretches and exercises that can strengthen muscles in your knee, improve stability and flexibility, and reduce pressure on the joint. They can advise you on helpful lowimpact aerobic exercises, such as swimming and cycling, that won’t aggravate your knee pain. Physical therapy also is an important part of recovery after knee surgery.
I personally am not a fan of these. I personally get more pain when o have had them. And they can lead to faster break down of bone tissue and can lead to Osteonecrosis.
Steroid (or more commonly known as cortisone) shots can be placed inside the knee to reduce pain and inflammation.
Another nonsurgical procedure that can provide relief from knee pain is viscosupplementation. Administered in the doctor’s office, this treatment involves injecting a lubricant into the knee. The filler lubricates and adds cushioning to the joint, allowing bones to move more easily and reducing friction.
In some cases, relief from viscosupplementation can last for months. It can be a viable, though short-term, solution for mild to moderate osteoarthritic knee pain.
Platelet-rich plasma (PRP) therapy uses injections of a concentration of a patient’s own platelets to accelerate the healing of injured tendons, ligaments, muscles and joints. In this way, PRP injections use each individual patient’s own healing system to improve musculoskeletal problems. I have had this and I had a good result. Healed no but a better outcome and mobility than I had.
When diagnosing any knee pain, the physician will take your medical history and perform a thorough physical examination.
To help your doctor best understand your knee pain, you’ll need to provide the following information:
• A description of your knee pain (aching, tenderness, burning or swelling)
• Where the pain is located and when it occurs
• When the pain started (and if it is the result of an injury or accident)
• Anything that makes the pain worse or better
Your doctor also may order imaging tests to view the joint, which may include the following:
X-rays – An X-ray can show if there are certain problems, such as deterioration or fracture, within your knee.
MRI – In some cases, your doctors may order a magnetic resonance imaging (MRI) scan. An MRI provides significantly more detail about the soft tissues in your knee, such as the cartilage on the surface of the bones, ligaments, tendons and muscles.
CT scan – Computerized tomography scans combine X-ray views from multiple angles, creating a two- or three-dimensional, cross-sectional image. These images show “slices” of bone and soft tissue.
Knee injuries can be the result of sports, falls or trauma. They typically involve the ligaments that hold two of the bones of the knee – the femur and tibia – together. Here are some of the most common types:
Injuries to the anterior cruciate ligament (ACL) are among the most common and dreaded sports injuries. Your ACL keeps your knee from moving too far out of position. Changing directions too quickly or hyperextending the knee can tear the ACL. Women are more prone to tearing the ACL. Surgery is often necessary to repair damage to an ACL.
A stretch or tear of the medial collateral ligament (MCL) is typically caused by a hit or blow to the outer knee. Pain is felt along the inner knee. Bracing and conservative treatment, such as rest and physical therapy, are usually sufficient to heal these injuries.
The meniscus is crescent-shaped cartilage between your thigh bone (femur) and lower leg bone (tibia). You have two of these cushions in each of your knees, inner (medial) and outer (lateral). The medial one is most often injured. These injuries often are caused by sudden twisting, resulting in swelling, pain and locking of the knee. Arthroscopic surgery may be necessary to remove the torn fragment when conservative treatment does not help.
Knee pain has many causes. Some of the most common include:
Arthritis is a chronic condition that causes joint inflammation. Symptoms include redness, warmth, swelling, tenderness and pain. Up to 30 percent of the population may have knee osteoarthritis, or “wear and tear” arthritis. This is the gradual breakdown of the cartilage in the knee. Also called degenerative joint disease, osteoarthritis usually develops over years and often is found in patients who have had a knee infection or injury and those who are overweight.
As cartilage wears away, the bones around it can grow thicker and develop bony spurs. This can lead to increased friction between the bones and disrupted movement in your knee. This also can lead to problems with the synovium, a membrane in your knee that produces a liquid to keep your cartilage slippery. This membrane can become inflamed and make too much fluid. This results in swelling, or “water on the knee.” In the most severe cases, the knee can become deformed as the continued friction wears away the bone.
Common symptoms of osteoarthritis include pain, stiffness, tenderness, a limited range of motion and a grating sensation when you bend your knee. The pain is usually worse after activity.
Rheumatoid arthritis can affect joints on both sides of the body (both knees, both hands and/or both wrists). In rheumatoid arthritis, your body’s cells attack your own tissues. While in most people symptoms develop gradually over years, they can appear rapidly. Rheumatoid arthritis affects three to five times more women than men and often presents between the ages of 20 and 50.
Rheumatoid arthritis may be related to a combination of abnormal immunity and genetic, environmental and hormonal factors. Over time, rheumatoid arthritis can cause cartilage to wear away, swelling in the synovium, and excess fluid in the knee. In later stages, bones can rub against each other.
Bursitis is the inflammation of any of the fluid-filled sacs (bursae) protecting the body’s joints. This is usually caused by repetitive motions or by a stress such as kneeling. Sometimes, a sudden injury can cause bursitis.
The tendons – rope-like tissues connecting muscles to bone at the knee and other joints – can become painfully inflamed by repetitive and strenuous movement. Tendonitis is a common sports injury, caused by overuse of the same parts of the body. Patellar tendinitis, or “jumper’s knee,” is an inflammation or irritation of the tendon between the knee cap and the shin bone.
A lump behind your knee could be a Baker’s cyst. A Baker’s cyst, also called a popliteal cyst, is a fluid-filled pocket that causes swelling and tightness behind the knee. Often, it is not painful. A Baker’s cyst is typically associated with arthritis or a cartilage tear, conditions that can cause your knee to produce too much fluid. The key to treatment is to find the underlying cause of the fluid accumulating in the Baker’s cyst.
Patellofemoral pain syndrome (PFPS)
Knee pain or discomfort while walking up and down stairs, jumping or squatting may be symptoms of patellofemoral pain syndrome. This common knee problem is felt toward the front of the knee. It can cause a grinding sensation when bending or straightening your leg, and can cause your knee to occasionally buckle. Sometimes called “runner’s knee,” patellofemoral pain syndrome may be caused by a kneecap that is not aligned properly, overuse, injury, excess weight or when the cartilage in the knee cap is worn significantly.
Osteonecrosis aka Avascular Necrosis
Osteonecrosis of the knee (also known as avascular necrosis) is a painful condition that occurs when the blood supply to a section of bone in the femur (thighbone) or tibia (shinbone) is disrupted. The pain varies from no pain to severe hot pain. Like bathe feeling of being hit in knee with a hot iron or sharp stabbing lightening bolt pain. Treatment can vary depending on stage from Prp injections to Total Knee Replacement.
SPONK Spontaneous Osteonecrosis of the knee comes on suddenly.
Did you know that your knee is the largest joint in your body. Its a really amazing and complex mechanism made of bone, cartilage and ligaments. The cartilage in your knee acts as a cushion and gliding surface. So the knee can move freely.
When the knee is healthy, the cartilage keeps the bones in the joint from rubbing together. However, when the joint is affected by arthritis, the bones make contact and cause mild or severe pain.
Injuries, as well as aging and degenerative conditions such as arthritis, osteoarthritis can cause the cartilage to break down.
Things like osteonecrosis of the knee (also known as avascular necrosis) is a painful condition that occurs when the blood supply to a section of bone in the femur (thighbone) or tibia (shinbone) is disrupted. And eventually can lead to severe osteoarthritis and even joint collapse.
Knee pain can affect every step you take. From playing sports to climbing steps, knee pain is difficult to ignore.
Some home remedies may help temporarily, but if you have chronic pain or symptoms such as swollen or red joints, it’s time to see a doctor.
I am not a fan of steroid injections or corticosteroids period as they can lead to Osteonecrosis.
And in my opinion doctors use these way too much for me. It seems like the go to drug for everything.
Because it helps inflammation but When prescribed in doses that exceed your body’s usual levels, corticosteroids suppress inflammation. This can reduce the signs and symptoms of inflammatory conditions, such as arthritis and asthma.
But they also have side effects like
What side effects can corticosteroids cause?
Elevated pressure in the eyes (glaucoma)
Fluid retention, causing swelling in your lower legs.
High blood pressure.
Problems with mood swings, memory and behavior and other psychological effects, such as confusion or delirium. Just to name a few.
Will physical activity reduce or increase your arthritis pain? Get tips on exercise and other common concerns when coping with arthritis symptoms and arthritis pain.
Arthritis is a leading cause of pain and disability worldwide. You can find plenty of advice about easing the pain of arthritis and other conditions with exercise, medication and stress reduction. How do you know what will work for you?
Here are some do’s and don’ts to help you figure it out
Whatever your condition, it will be easier to stay ahead of your pain if you:
• Learn all you can about your condition, including what type of arthritis you have and whether any of your joints are already damaged
• Enlist your doctor, friends and family in managing your pain
• Tell your doctor if your pain changes
Pay attention to your joints, whether sitting, standing or engaging in activity. When we have pain the last thing we want to do is move but often what we should be doing.
• Keep your joints moving. Do daily, gentle stretches that move your joints through their full range of motion.
• Use good posture. A physical therapist can show you how to sit, stand and move correctly.
• Know your limits. Balance activity and rest, and don’t overdo it.
In addition, lifestyle changes are important for easing pain.
• Manage weight. Being overweight can increase complications of arthritis and contribute to more arthritis pain. Making incremental, permanent lifestyle changes resulting in gradual weight loss is often the most effective method of weight management.
• Quit smoking. If you smoke stop. It’s not that hard , I quit smoking and so can you. Smoking causes stress on connective tissues, which can increase arthritis pain.Smoking also slows down the healing process as well as it’s a nasty stinky habit.
When you have arthritis, movement can decrease your pain and stiffness, improve your range of motion, strengthen your muscles, and increase your endurance.
What to do
Choose the right kinds of activities those that build the muscles around your joints but don’t damage the joints themselves. A physical or occupational therapist can help you develop an exercise program that’s right for you.
Don’t just go start jogging if you have knee problems or lifting weights if you have back and joint issues.
Always consult your doctor before doing anything!!
Once you get the ok.
Focus on stretching, range-of-motion exercises and gradual progressive strength training. Include low-impact aerobic exercise, such as walking, cycling or water exercises, to improve your mood and help control your weight.
What to avoid
Avoid activities that involve high impact and repetitive motion, such as:
• High-impact aerobics
• Repeating the same movement, such as a tennis serve, again and again
Many types of medications are available for arthritis pain relief. Most are relatively safe, but no medication is completely free of side effects. Talk with your doctor to formulate a medication plan for your specific pain symptoms.
What to do
Over-the-counter pain medications, such as acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve) can help relieve occasional pain triggered by activity your muscles and joints aren’t used to — such as gardening after a winter indoors. But not everyone can take certain medications again talk to your doctor.
Cream containing capsaicin may be applied to skin over a painful joint to relieve pain, do not use if you have a scratch, cut or open wound. Use alone or with oral medication.
Consult your doctor if over-the-counter medications don’t relieve your pain.
What to avoid
• Overtreatment. Talk with your doctor if you find yourself using over-the-counter pain relievers regularly.
• Undertreatment. Don’t try to ignore severe and prolonged arthritis pain. You might have joint inflammation or damage requiring daily medication.
• Focusing only on pain. Depression is more common in people with arthritis. Doctors have found that treating depression with antidepressants and other therapies reduces not only depression symptoms but also arthritis pain.
Physical and emotional integration
It’s no surprise that arthritis pain has a negative effect on your mood. If everyday activities make you hurt, you’re bound to feel discouraged. But when these normal feelings escalate to create a constant refrain of fearful, hopeless thoughts, your pain can actually get worse and harder to manage.
What to do
Therapies that interrupt destructive mind-body interactions include:
• Cognitive behavioral therapy. This well-studied, effective combination of talk therapy and behavior modification helps you identify — and break — cycles of self-defeating thoughts and actions.
• Relaxation therapy. Meditating, doing yoga, deep breathing, listening to music, being in nature, writing in a journal do whatever helps you relax. There’s no downside to relaxation, and it can help ease pain.
• Acupuncture. Some people get pain relief through acupuncture treatments, when a trained acupuncturist inserts hair-thin needles at specific points on your body. It can take several weeks before you notice improvement.
• Heat and cold. Use of heat, such as applying heating pads to aching joints, taking hot baths or showers, or immersing painful joints in warm paraffin wax, can help relieve pain temporarily. Be careful not to burn yourself. Use heating pads for no more than 20 minutes at a time. Use of cold, such as applying ice packs to sore muscles, can relieve pain and inflammation after strenuous exercise.
• Massage. Massage might improve pain and stiffness temporarily. Make sure your massage therapist knows where your arthritis affects you.
What to avoid
• Smoking. If you’re addicted to tobacco, you might use it as an emotional coping tool. But it’s counterproductive: Toxins in smoke cause stress on connective tissue, leading to more joint problems.
• A negative attitude. Negative thoughts are self-perpetuating. As long as you dwell on them, they escalate, which can increase your pain and risk of disability. Instead, distract yourself with activities you enjoy, spend time with people who support you and consider talking to a therapist.
So I have been meditating for over 18 months. It has helped me learn to quiet my mind. Focus on my breathing and start taking back some control of my pain.
It sure did pay off last week.
I fell after another bowman lost her balance her cane went sliding and she also grabbed onto me as for me to stop her fall.
That did not happen.
As with any time I am feeling pain I try to meditate the pain away.
Sometimes it works fantastically sometimes it just calms me which is also good.
Here are the steps I take to help meditate my pain away
Step 1: Stabilize your mind
Step 2: Identify the area where you feel pain.
Step 3: Focus your mind to the pain sensation in the area.
Step 4: Notice if the pain sensation changes.
Step 5: If your mind wanders, gently bring your mind back to the object of your meditation, which is a focused awareness on pain.
Mind stabilization can be achieved with mindfulness meditation, described as “a simple mental exercise, which develops mindfulness and concentration by paying attention on a chosen object (for example, taste of food or activity you wish to focus on) and holding the attention for a period of time. Mindfulness meditation does not necessarily require sitting but can be practiced while eating, walking, running, commuting, and doing other activities. This mental exercise also helps develop an ability to sustain mindfulness for prolonged time.”
Here are helpful tips for quieting an unquiet mind:
Meditate for only two minutes (gradually move to 3,4,5,15… minutes)
Use a timer to remind you of an end of a meditation session.
Instead of trying to stop, welcome it whatever arises.
If you cannot concentrate on the object of your meditation, pay attention to the thoughts and stories occurring in your mind instead.
If you cannot meditate while sitting, meditate while walking,hiking,running,laying down at night, eating etc….
Say to your self
Breathe in I breathe out am – do this a few times then add I am pain free, I am healing, I am well.
When I’m finished doing this for a few minutes at the end I rub my hands together get them warm and gently place the palms of my hands on my eyes. It feels so good. You can then rub your head.
Feeling the energy in your body going to help your pain.
Palming helps the eyes
Palming: Palming, which was originally invented by Tibetan yogis, is done in darkness with the palms cupping the eyes. Palming soothes the optic nerve, which is often irritated. Sit in a darkened room with your elbows leaning on a table. Relax your back and shoulders, rub your hands together vigorously to warm them, then place your palms over your eyes. Don’t press the eye sockets and don’t lean on the cheekbones. Visualize total blackness, the most relaxing color for the brain, and breathe deeply. Let the blackness permeate everything: your eyes, your whole body, the room you sit in, the city, the state, the continent, the planet, the stars, the universe.
You may see all kinds of lights, which is an indication of irritation in the optic nerve. In fact, you may not see total darkness until you have completed several palming sessions. Palm for as long as is comfortable.
I find this not just relaxing but I feel centered , calm , content and I have less pain when I do this 2x a day, for just 10 minutes.