Kore Kast
Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...
Kore Kast
Inside Out: Delving into Pain and the Power of Pilates
How well do you really understand pain? Join us on this episode of Kore Kast as we unravel the complexities of pain physiology and challenge some of the most pervasive myths. Discover that pain is not just an inevitable part of aging, and learn why ignoring pain can actually make things worse. Our deep dive into the body's pain processing mechanisms—from nociceptors and the peripheral nervous system to neurotransmitters and the central nervous system—will leave you with a newfound respect for your body's intricate signaling systems. We’ll also shed light on how the spinal cord and brain play crucial roles in modulating pain, emphasizing the intertwined nature of physical and psychological factors in pain perception.
In the latter part of our discussion, we shift focus to the remarkable mind-body connection and strategies to manage pain holistically. Hear how anxiety, depression, and fear of movement can exacerbate pain and limit your physical activity, and learn practical mind-body techniques like cognitive behavioral therapy, deep breathing, and meditation to combat these effects. We also explore the numerous benefits of Pilates—core strengthening, posture improvement, enhanced flexibility, and overall well-being—as a powerful tool for pain management. Tune in for an eye-opening conversation that offers both scientific insights and actionable strategies to live a healthier, pain-free life.
Episode of the Kore Kast, the podcast about fitness, health and wellness. I'm your host, Kris Harris, and I'm a certified personal trainer and Pilates instructor with over 18 years of experience working with clients to get stronger and reach their fitness goals. Today we're diving deep into the intricate world of health, wellness and pain management. This week's episode is titled Inside Out Delving into Pain and the Power of Pilates. We're going to discuss the physiology of pain, understanding how pain signals are processed in the body, and explore the role of Pilates as a potential intervention.
Kris Harris:First, let's debunk some common myths about pain. Myth number one pain is a natural side effect of aging. In reality, while some nuisance pain may come with age due to physical wear and tear, chronic pain is different. It can result from illness, injury or conditions like back pain, cancer, arthritis, headaches and nerve pain. Age alone doesn't determine pain levels. It varies across different age groups. Myth number two toughing it out is better than seeking treatment. In reality, ignoring pain can have serious consequences. There are various treatments available, from pet therapy to meditation to classic drug treatments. Consult a healthcare professional to find the best approach for your pain. Myth number three exercising when in pain can cause further injury. In reality, physical therapy and light to moderate exercise can be crucial for successful rehabilitation. Exercise not only benefits your physical health, but also boosts your mood and helps manage anxiety and depression which often accompany chronic pain. Remember, pain perception is influenced by various factors and seeking appropriate care is essential for living your healthiest, pain-free life. Pain is a complex and subjective experience that can be influenced by various physiological and psychological factors. It's essential to understand the physiology of pain to effectively manage and treat it. In recent years, pilates has gained popularity as a complementary intervention for pain management. We're going to explore the physiology of pain next and some potential benefits of Pilates interventions in alleviating pain.
Kris Harris:Pain is a protective mechanism that signals tissue damage or potential threat to the body. It involves a complex interplay between the peripheral nervous system, central nervous system and psychological factors. When tissue damage occurs, specialized receptors called nociceptors detect the injury and send electric signals to the spinal cord and brain. These signals are then processed and interpreted, resulting in the perception of pain. Various neurotransmitters and neuropeptides play a role in transmitting and modulating pain signals. The physiological response to pain involves the release of inflammatory mediators, such as prostaglandins and psychotines, which contribute to the sensitization of nociceptors and the amplification of pain signals. Pain is an intricate and essential aspect of human existence. It serves as a protective mechanism, alerting us to potential threats or injuries, and the interpretation of pain involves a complex interplay between the body's sensory systems, the brain and various psychological and emotional factors. We're going to explore this fascinating process and talk a little bit more about how pain and factors that include and influence its perception.
Kris Harris:The perception of pain begins with the activation of specialized nerve endings called nociceptors. Nociceptors are found throughout the body, particularly in the skin, muscles and internal organs. These receptors respond to various stimuli associated with tissue damage, such as mechanical pressure, temperature extremes or chemical irritants. Nociceptors are specialized nerve endings that are responsible for detecting and transmitting pain signals in the body, and they're found throughout various tissues and organs, particularly in the skin, muscles and internal organs. They're highly sensitive to stimuli associated with tissue damage and potential injury. When activated, nociceptors generate electrical signals that travel along sensory nerves towards the spinal cord, initiating the process of pain perception.
Kris Harris:Nociceptive refers to the perception or processing of pain. It's a term used in the field of neuroscience to describe the sensory system responsible for detecting and transmitting signals related to potentially harmful or damaging stimuli. When these nociceptors are activated by noxious stimuli, such as heat, pressure or chemicals released from injured tissues, they generate electrical signals that are transmitted to the central nervous system. The central nervous system processes these signals and produces a sensation of pain, which serves as a protective mechanism to alert the body to potential harm. Nociceptive pain is typically acute and serves as a warning signal to avoid further injury. It can be sharp, throbbing or aching, depending on the type and intensity of the stimulus. Nociceptive pain is different from neuropathic pain, which arises from damage or dysfunction of the nervous system itself. Understanding nociceptive pain and its underlying mechanisms is crucial in diagnosing and managing various pain conditions. Healthcare professionals use this knowledge to develop appropriate treatment strategies to alleviate pain and improve the quality of life for individuals experiencing pain.
Kris Harris:When tissue damage or injury occurs, nociceptors generate electrical signals that travel along sensory nerves towards the spinal cord. The peripheral nervous system plays a vital role in transmitting these signals from the site of damage to the central nervous system. The peripheral nervous system acts as a conduit relaying information about the location, intensity and quality of pain. Upon reaching the spinal cord, the pain signals undergo processing and modulation. The spinal cord serves as a relay station where the incoming nociceptive signals are filtered, modified and integrated with other sensory information. Here, inhibitory and excitatory neurotransmitters play a crucial role in regulating the transmission of pain signals. This modulation can either enhance or inhibit the transmission of pain signals to the brain.
Kris Harris:The spinal cord receives sensitive information from various parts of the body through sensory neurons. These sensory neurons are responsible for transmitting signals from sensory receptors located in the skin, muscles, joints and organs of the spinal cord. The sensory information travels through nerve fibers called afferent fibers, which carry the signals towards the spinal cord. These afferent fibers enter the spinal cord through the dorsal roots, which are located on the backside of the spinal cord. These afferent fibers enter the spinal cord through the dorsal roots, which are located on the backside of the spinal cord. Once inside the spinal cord, the sensitive information is processed and relayed to different areas of the central nervous system, including the brain, for further interpretation and response. The spinal cord acts as a relay station, allowing the sensory information to be integrated and coordinated with motor responses. The specific location in the spinal cord where the sensory information is received and processed depends on the region of the body from which the information originates. Different segments of the spinal cord correspond to different areas of the body, with each segment receiving and processing sensory input from specific dermatomes or areas of skin or myotomes, which are groups of muscles. Overall, the spinal cord plays a critical role in receiving and transmitting sensitive information from various parts of the body, contributing to our perception and response to sensory stimuli. From the spinal cord, the processed pain signals are transmitted to the brain through ascending pathways. These pathways involve complex networks of neurons that relay the information to specific regions of the brain, such as the thalamus and the somatosensory cortex. The brain then interprets and processes these signals to generate the perception of pain.
Kris Harris:Chronic pain is a persistent pain that lasts for an extended period, typically beyond the normal healing time of an injury or illness. Unlike acute pain, which serves as a protective response to tissue damage, chronic pain persists even after the initial cause has healed. The physiology of chronic pain involves complex mechanisms that extend beyond the nociceptors. It can result from changes in the nervous system, including sensitization of pain pathways and alterations in the processing of pain signals. Here are some effects on the physiology of pain in chronic pain, centralized Sensation, prolonged pain signals can lead to an increased sensitivity of the central nervous system.
Kris Harris:This means that the brain and the spinal cord become more responsive to pain signals, amplifying the perception of pain. Prolonged pain signals can cause changes in the central nervous system, leading to central sensitization. This means that the pain processing pathways in the brain and spinal cord become more responsive, amplifying the perception of pain. Central sensitization can also result in the spread of pain to unaffected areas of the body. Chronic pain can lead to sensitization of the peripheral nerves, while the nociceptors become more sensitive to pain stimuli. This can result in a lower pain threshold and increased pain intensity.
Kris Harris:Chronic pain can disrupt the normal functioning of the pain modulation systems in the body. These systems, which involve the release of antigenous, pain-relieving substances, may become less effective in inhibiting pain signals, and this can further contribute to the persistence of pain. Chronic pain can also cause structural and functional changes in the nervous system, leading to alterations in the connections between neurons. This neuroplasticity can result in long-lasting changes in pain processing and perception. Chronic pain can induce structural and functional changes leading to neuroplasticity, and this results in those long-lasting alterations in the connections between neurons involved in pain processing, and these changes make the pain pathways more efficient and contribute to the chronicity of pain. In some cases, chronic pain is associated with ongoing inflammation in the affected area. This inflammation can further sensitize the nociceptors and contribute to the persistence of pain. Chronic pain can also have significant effects on emotional and psychological well-being. The constant experience of pain can lead to anxiety, depression and stress, which can further influence pain perception and contribute to the overall experience of chronic pain, which can further influence pain perception. And chronic pain can disrupt sleep patterns, leading to sleep disturbances and fatigue. Lack of quality sleep can exacerbate pain sensitivity and make it more challenging to manage chronic pain.
Kris Harris:It's important to note that chronic pain is a complex condition that varies from person to person. The physiology of pain and chronic pain conditions can be influenced by a combination of biological, psychological and social factors. Effective management of chronic pain often requires a multidisciplinary approach that addresses these various aspects. The interpretation of pain is not solely determined by the physiological processes within the body. Various psychological and emotional factors also play a significant role in shaping pain perception. Past experiences, beliefs, cognitive processes can influence the subjective experience of pain. For example, individuals with a higher pain tolerance may perceive pain differently than those who are more sensitive to pain. Pain is closely intertwined with emotions. The brain regions responsible for pain processing can also interact with areas involved in emotional processing, such as the limbic system. This connection explains why pain can evoke emotional responses such as fear, anxiety or sadness. Emotional states, in turn, can modulate the perception of pain, amplifying or diminishing its intensity.
Kris Harris:Kinesiophobia is a term used to describe excessive or irrational fear of movement or physical activity due to the belief that it will cause further injury or pain. It's often seen in individuals who have experienced an injury, chronic pain or traumatic event related to movement or physical activity. People with kinesiophobia tend to avoid or limit their physical activities and movement, fearing that engaging in them will worsen their condition or cause harm. This fear can have a significant impact on their quality of life and overall physical health. Kinesiophobia can develop because of various factors, such as previous injuries, chronic pain conditions or negative experiences with physical activity, and it may also be influenced by psychological and emotional factors such as anxiety or fear of re-injury. The consequences of kinesiophobia can be detrimental, as reduced physical activity can lead to deconditioning, muscle weakness and increased pain sensitivity. It can also result in social isolation, decreased mobility and a decline in overall physical and mental well-being. Treatment for kinesiophobia typically involves a multidisciplinary approach, including physical therapy, cognitive behavioral therapy and education about pain and movement, gradual exposure to safe and controlled physical activities, along with the guidance and support of healthcare professionals, can help individuals overcome their fear and regain confidence in their ability to engage in physical activity. There's several factors that can contribute to the development of kinesiophobia. These factors can vary from person to person, but here's some common ones, like we discussed earlier previous injuries Individuals who have experienced a previous injury, especially one that was accompanied by significant pain or trauma, may develop a fear of movement to avoid re-injury.
Kris Harris:Chronic pain conditions People with chronic pain conditions, such as fibromyalgia or arthritis, may develop kinesiophobia due to the association of movement with increased pain. Negative experiences Negative experiences during physical activities, such as accidents, falls or sports-related injuries, can lead to fear of movement. These experiences can create a belief that movement is dangerous or will result in further harm. Fear of re-injury the Fear of re-injury the fear of re-injury is a common factor in the development of kinesiophobia. Individuals may worry that by engaging in physical activity, they will aggravate their condition or cause additional harm.
Kris Harris:Lack of understanding or knowledge Limited understanding about the nature of pain, movement and the body's healing process can contribute to kinesiophobia. Without proper education or information, individuals may develop misconceptions and fears about movement, and psychological factors such as anxiety, depression or post-traumatic stress disorder can influence the development of kinesiophobia, and these conditions can heighten sensitivity to pain and increase fear responses. Psychological factors like anxiety and depression can significantly influence the development of kinesiophobia, and here's how Heightened sensitivity to pain, anxiety and depression can increase an individual's sensitivity to pain. This heightened sensitivity can cause them to perceive pain more intensely, leading to a fear of movement or to avoid a potential pain or discomfort. The fear avoidance cycle Anxiety and depression can contribute to a fear avoidance cycle, where individuals experience fear or anxiety about movement due to the anticipation of pain. This fear leads to avoidance of physical activity, which can further perpetuate the fear and reinforce the belief that movement is dangerous.
Kris Harris:Catastrophic thinking Anxiety and depression can lead to catastrophic thinking, where individuals tend to magnify the potential negative consequences of movement. They may have exaggerated beliefs about the risks and harm associated with physical activity, leading to avoidance behaviors. Negative effect and emotion Anxiety and depression can negatively impact an individual's effect and motivation to engage in physical activity. Feelings of low energy, lack of interest and reduced motivation can contribute to a decrease in physical activity and the development of kinesiophobia. Impaired coping strategies Anxiety and depression can impair an individual's ability to cope with pain or discomfort. They may have difficulty managing pain-related emotions and may resort to avoidance behaviors to cope with their distress, social withdrawal and isolation. Anxiety and depression can lead to social withdrawal and isolation. Limiting opportunities for physical activity and lack of social support and encouragement can reinforce the fear of movement and contribute to the development of kinesiophobia. Addressing psychological factors like anxiety and depression is crucial in managing kinesiophobia. A comprehensive treatment approach that includes addressing both the physical and psychological aspects is often recommended, and this may involve cognitive behavioral therapy, relaxation techniques, stress management and gradually reintroducing physical activity into a controlled and supportive environment.
Kris Harris:The mind-body connection plays a crucial role in how we perceive pain, and here's some key points Emotional influence on pain perception Research has shown that anxiety, stress and negative emotions can amplify the perception of pain, making it feel more intense. When we're stressed or anxious, our brain processes pain signals differently, potentially increasing our pain experience. Mind-body techniques for pain relief include cognitive behavioral therapy, which we discussed earlier, which just focuses on redirecting thoughts and behaviors in response to chronic pain. Instead of bracing for pain, focus on positive memories or favorite places to change your perception. Deep breathing this quiets the mind and induces relaxation, and may lessen chronic pain severity. Breathe deeply in through your nose, allowing your chest and belly to rise, and then exhale slowly. Meditation that triggers a relaxation response. Reducing pain perception Methods include mindfulness, transcendental meditation and yoga. Mindfulness-based stress reduction, or MBSR, combines mindfulness, meditation and yoga to build awareness and acceptance of movement and movement experiences, including pain. Remember, our mental state influences how we experience pain, and these mind-body techniques can help us manage it more effectively. It's important to note that these factors can interact and influence each other, leading to the development and maintenance of kinesiophobia, and understanding these factors can help a healthcare provider tailor interventions and treatment to address the specific needs of individuals experiencing kinesiophobia. If you suspect that someone you know may be experiencing kinesiophobia, it's important to seek professional help from a healthcare provider or specialist in pain management. They can assess the situation, provide appropriate interventions and help individuals gradually reintroduce physical activity in a safe and controlled manner.
Kris Harris:The interpretation of pain is a complex and multifaceted phenomenon, involving the interplay of peripheral and central nervous systems, as well as psychological and emotional factors. The body's ability to interpret pain serves as a crucial survival mechanism, alerting us to potential threats and encouraging protective behaviors. Understanding the intricate processes involved in pain perception is essential for developing effective pain management strategies and improving the overall well-being of individuals experiencing. Thank you, as we've discussed, pain is a complex and subjective experience that can have significant impact on an individual's quality of life. Managing pain effectively is crucial for promoting physical and mental well-being, and, while medications and other therapeutic interventions play a vital role in pain management, the incorporation of exercise, particularly Pilates, can offer valuable benefits can offer valuable benefits. We're going to take a look at exercise, with specific focus on Pilates in pain management and how it can contribute to improving overall health and well-being.
Kris Harris:Pain management involves a multi-dimensional approach to address the physical, psychological and social aspects of pain. It aims to reduce pain intensity, improve function and enhance the individual's ability to cope with pain. Traditional methods include medications, physical therapy and psychological interventions. However, exercise has emerged as an increasingly recognized and effective strategy in pain management. Exercise provides numerous benefits that can positively impact pain management. It helps to improve physical strength, flexibility and endurance, which can contribute to the better overall function and reduce pain, and regular exercise also releases endorphins, which are natural pain-relieving chemicals in the brain, which help alleviate pain and improve mood.
Kris Harris:Pilates is a form of exercise that focuses on core strength, flexibility and body awareness. It involves controlled movements performed with precision and proper alignment. Pilates exercises can be adapted to suit individuals of all fitness levels and can be modified to accommodate specific pain conditions. Roles of Pilates in pain management include core strength and stability. Pilates emphasizes strengthening the core muscles, including the deep abdominal muscles and back muscles. A strong core provides stability to the spine, reducing strain and potential pain in the lower back. Improve posture and alignment Pilates promotes proper alignment of the body, which can help alleviate pain caused by poor posture. By strengthening the muscles responsible for maintaining good posture, pilates can address the musculoskeletal imbalances and reduce pain associated with postural issues. Pilates incorporates stretching exercises that improve flexibility and joint mobility. Increased flexibility can reduce muscle tension and stiffness, leading to reduced pain and improved movement. Pilates also encourages body awareness and mindfulness during exercise, and by focusing on proper breathing techniques and mindful movement, individuals can develop a better understanding of their body's limitations and avoid movements that may exacerbate pain.
Kris Harris:Engaging in regular Pilates sessions can contribute to stress reduction and promote psychological well-being. Managing stress levels is essential in pain management, as stress can intensify pain perception. Pilates provides a calming and meditative experience, promoting relaxation and mental clarity. Incorporating exercise, particularly Pilates, into pain management strategies can provide substantial benefits. Pilates offers a holistic approach. By targeting core strength, flexibility, posture and body awareness, it can contribute to improve physical function, reduce pain and enhanced overall well-being. However, it's important to consult with a healthcare professional or certified Pilates instructor to ensure that exercise programs are tailored to your needs and pain conditions. By embracing the role of exercise, especially Pilates, individuals can take an active role in managing their pain and improving their quality of life.
Kris Harris:Pilates focuses on controlled movements, proper alignment and breathing techniques. While Pilates is known for its benefits for improving posture, flexibility and muscular strength, there's also more applications in pain management. Pilates exercises target the deep core muscles, including the transverse, abdominus, multifidus and pelvic floor muscles. Strengthening these particular muscles can improve spinal stability, promote proper alignment and reduce excessive stress on the joints. By enhancing core stability and alignment, pilates can alleviate pain associated with poor posture or musculoskeletal imbalances. Pilates has stretching and lengthening exercises that help with restricted mobility and muscle tightness, which are common contributors to pain. By promoting flexibility, pilates interventions reduce muscle imbalances, improve the mobility of joints and can help alleviate pain associated with movement restrictions, as we talked about before. Focusing on that, body awareness and mindfulness, things like breath control, concentration and precision of movement help individuals to develop a better understanding of their body and its limitations. Increasing this body awareness helps to identify faulty movement patterns or postural habits that may contribute to pain. By correcting these patterns, pilates interventions can reduce pain and promote optimal movement mechanics and, as we've talked about before taking that, stress reduction, those psychological factors which amplify the perception of pain. Pilates gives us relaxation techniques, such as diaphragmatic breathing and mindful movement, which helps with stress reduction and promotion of relaxation.
Kris Harris:Understanding the physiology of pain is crucial for effective pain management. Pilates interventions offer a holistic approach to pain management by addressing core stability, flexibility, body awareness and stress reduction. By incorporating Pilates into a comprehensive pain management plan, individuals can experience improved physical function, reduce pain levels and enhanced overall well-being. However, remember it's important to note that Pilates interventions should be tailored to individual needs and implemented under the guidance of qualified instructors or healthcare professionals. Our bodies interpret pain throughout a complex dance of sensory systems and psychological factors. Understanding this dance empowers us to manage pain effectively. And guess what? Pilates, with its focus on movement, strength and mindfulness, might just be your secret weapon.
Kris Harris:Stay tuned for more insights, interviews and wellness wisdom on the Kore Kast. Thank you for joining me for this week's episode of the Kore Kast. If you're enjoying our podcast? This week's episode of the Kore Kast. If you're enjoying our podcast and want to help support the work that we do behind the scenes, consider donating at the link provided in the description. Your contribution helps us to continue to bring you new episodes every week and enables us to provide valuable information on a wide range of health topics. Make sure to stay tuned for next week episode of the Corecast and remember to subscribe to our podcast on your favorite podcast platform. Check for at Kore Kast and follow us on social media, on Instagram at kore underscore fitness, underscore AZ that's on Instagram to stay updated on future episodes. Thanks so much for being a part of our community and we look forward to bringing you more engaging content in the future. See you next time. Thank you.
