Listen to Your Pain: The Active Person's Guide to Understanding, Identifying, and Treating Pain and Injury


The newly updated edition of the classic guide to assessing and treating pain and injury

For more than twenty-five years, Listen to Your Pain has been a leading resource for understanding pain and injury problems. Now revised and updated based on recent research, this comprehensive, fully illustrated guide:

• explains how to determine exactly what is causing your pain, using simple tests

• provides detailed instructions for therapists on assessing and treating each major injury

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The newly updated edition of the classic guide to assessing and treating pain and injury

For more than twenty-five years, Listen to Your Pain has been a leading resource for understanding pain and injury problems. Now revised and updated based on recent research, this comprehensive, fully illustrated guide:

• explains how to determine exactly what is causing your pain, using simple tests

• provides detailed instructions for therapists on assessing and treating each major injury

• outlines possible treatment choices, from self-therapy to medical help

• catalogs injuries by the part of the body that hurts, for easy reference

• offers exercise and rehabilitation regimens to help promote faster healing and complete recovery

Listen to Your Pain remains the essential reference for active people seeking an understanding of their injuries and relief from their pain.

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Product Details

  • ISBN-13: 9780143111955
  • Publisher: Penguin Publishing Group
  • Publication date: 11/27/2007
  • Edition description: Revised
  • Pages: 400
  • Sales rank: 569,776
  • Product dimensions: 7.44 (w) x 10.60 (h) x 0.89 (d)

Meet the Author

Ben E. Benjamin earned his Ph.D. in sports medicine and education, and is the founder of the Muscular Therapy Institute in Watertown, Massachusetts. He has been in private practice for more than 40 years and teaches extensively throughout the country on topics related to orthopedic massage and communication skills.

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Table of Contents

Acknowledgments vii
Author's Note ix
Glossary xxi
Part I Introduction 3
1 Pain and what it Tells You 5
Referred Pain 6
How We Perceive Pain 6
Dermatomes 7
Psychogenic Pain 8
2 Basic Structures of the Body and what Happens when you Injure Them 10
Bones 10
Cartilage 11
Discs 12
Scar Tissue 13
Muscles 13
Tendons 14
Tendinitis 15
Tenosynovitis 15
Inflamed Tendons 16
Ligaments 16
Bursas 17
Fascia 17
Joints 18
Loose Body 19
3 Causes of Injury 20
Fatigue 20
Excess Muscle Tension 21
Lack of Flexibility 21
Improper Warm-Up 21
Strength 22
Alignment 22
Muscle Imbalance 23
4 Evaluating your Injury 25
General Principles for Injury Evaluation 25
The Tests and What They Tell You 26
Evaluation by Touch 27
The X-ray Mystique 27
5 Treatment Choices 29
Rest 30
Heat 30
Ice Treatment 31
Ice Techniques 32
Words of Caution 32
Deep Massage 33
Deep Frictioning 33
Injections 34
Injecting to Test a Diagnosis 34
Corticosteroids 35
Proliferants 36
Epidurals 36
Chymopapain 36
Medication 37
Orthotics 38
Manipulation 39
DMSO (Dimethyl Sulfoxide) 39
Surgery 40
Traction 41
Exercise 41
Part II How to Find Your Injury 45
6 The Foot and Ankle 47
Locating Your Injury 49
Pain on the Top of the Arch of the Foot (Anterior Tibialis Tendinitis) 50
Pain Under the Arch of the Foot (Plantar Fasciitis) 52
Joint Pain of the Big Toe (Traumatic Inflammation) 54
Pain on the Top of the Foot Between the Front of the Ankle and the Big Toe (Extensor Hallucis Longus Tendinitis) 56
Pain on the Top of the Foot (Extensor Digitorum Longus Tendinitis) 57
Pain on the Top of the Foot Near the Ankle (Cruciate Crural Ligament Sprain) 59
Pain Just Behind the Inner Ankle (Posterior Tibialis Tendinitis) 60
Pain Just Behind the Outer Ankle (Peroneal Tendinitis) 62
Outer-Ankle Sprain 66
Inner-Ankle Sprain 72
Pain Under the Heel of the Foot (Stoned Heel-Periostitis) 76
Sharp Pain Through the Front of the Foot (Interosseus Strain) 77
7 The Knee 80
Locating Your Injury 83
Pain in the Front of the Knee (Patella Tendinitis) 86
Pain Deep Inside the Knee (Cruciate Ligament Tears) 89
Pain at the Outside of the Knee (Tendinitis of the Tensor Fascia Lata Tendon) 94
Kneecap Dislocating to the Side (Dislocating Patella) 96
Pain at the Back, Outside, or Inside of the Knee (Hamstring Tendon Tear Near the Hamstring Attachment at the Knee) 99
Pain Under the Kneecap (Chondromalacia-Osteoarthritis of the Knee) 103
Torn Cartilage in the Knee (Torn Meniscus) 106
Occasional Sharp Pain Within the Knee (Loose Body in the Knee Joint) 111
Water on the Knee / Swollen Knee (Traumatic Arthritis or Inflammation) 113
Pain at the Inner Side of the Knee (Medial Collateral Ligament Tear) 116
Pain on the Outside of the Knee (Lateral Collateral Ligament Tear) 121
Pain on the Inner Side of the Knee, Slightly to the Front (Medial Coronary Ligament Tear) 125
Outer Knee Pain, Slightly to the Front (Lateral Coronary Ligament Tear) 127
Deep Knee Pain on Kneeling (Bursitis of the Knee) 130
Swollen Back of the Knee (Baker's Cyst) 133
8 The Shoulder and Upper Arm 135
Locating Your Injury 138
Point of the Shoulder Pain (Acromioclavicular Joint) 139
Tennis Serve and Forehand Pain (Subscapularis Tendinitis) 144
Pain When Lifting a Suitcase (Supraspinatus Tendinitis) 147
Backhand Pain (Infraspinatus Tendinitis) 150
Chin-Up Pain (Biceps Tendinitis) 153
Severe Shoulder Pain (Acute Bursitis) 156
Pain in the Back of the Upper Arm (Triceps Injury) 158
Stiff Painful Shoulder (Traumatic Arthritis of the Shoulder) 160
Mild Shoulder Ache When Lifting the Arm (Chronic Bursitis) 163
9 The Elbow 167
Tennis Elbow 168
Inner Elbow Pain (Golfer's Elbow) 171
Stiff Aching Elbow (Traumatic Arthritis of the Elbow) 174
10 The Thigh and Hip 176
Front Hip or Front Thigh Pain (Rectus Femoris Tendinitis, or Muscle Tear) 178
Inner Thigh and Groin Pain (Adductor Tendinitis) 180
Diagonal Pain Across the Inner Thigh (Sartorius Tear) 182
Pulled Hamstring 185
Severe Bruising of the Thigh (Hematoma) 187
Pain at the Outer Hip (Trochanteric Bursitis) 188
11 The Lower Leg 190
Severe Surface Calf Pain (Gastrocnemius Strain or Muscle Tear) 191
Deep Calf Pain (Soleus Strain or Muscle Tear) 194
Pain in the Lower Calf or Behind the Ankle (Achilles Tendinitis) 196
"Shin Splints" (Pain on Either Side of the Shin Bone) 198
12 The Spine 202
Basic Structures of the Spine 203
Muscle Spasm 203
Referred Pain 204
The Significance of Weakness 206
Pins and Needles (Tingling) 206
Structural Abnormalities of the Spine 207
Spondylolisthesis 207
Kyphosis 207
Lordosis 209
Scoliosis 209
The Neck 210
Ligament Injuries in the Neck 212
Disc Injuries in the Neck (Pinched Nerve) 220
The Midback 225
Ligament Injuries to the Midback 226
Disc Injuries to the Midback 227
Muscle Injuries to the Midback 232
The Lower Back 235
The Mystery of Lower-Back Pain 235
Lower-Back Structure 236
Discs 237
Nerves 238
Ligaments 238
Sacral Ligaments 238
Muscles 238
Lower-Back Ligament Tears 241
Disc Injuries to the Lower Back (Radiating or Sciatic Pain and Weakness in the Hip, Leg, and Foot) 245
Sacral Ligament Tears 250
Tailbone Pain (Coccygeal Ligament Tears) 256
Part III
13 Rehabilitation: Getting Back on the Track 261
Treatment 262
Self-Care 262
Tension Reduction 262
Strength Recovery 263
Strength Building 263
Alignment 264
Rehabilitative Exercise 265
Foot, Ankle, Shin, and Calf Exercises 266
Knee and Thigh Exercises 267
Elbow and Forearm Exercises 269
Shoulder and Upper-Arm Exercises 270
Back Exercises 272
14 Reconditioning 277
Swimming 277
Strengthening 278
Water Exercises 279
Stretching 279
15 Prevention: Staying on the Track 282
Danger Signals 282
Good Equipment 283
Tension Reduction 283
Strength Maintenance 283
Warm-Up 283
In Conclusion 284
Appendix Injection Manual for Physicians
Introduction to Injection Therapy for Musculoskeletal Injuries 289
The Foot and Ankle 291
Posterior Tibialis Tendinitis 291
Anterior Tibialis Tendinitis 292
Peroneal Tendinitis 292
Extensor Digitorum Longus Tendinitis 293
Extensor Hallucis Longus Tendinitis 293
Great Toe Joint Pain 294
Plantar Fasciitis 294
Periostitis of the Os Calcis (Stoned Heel) 295
Synovitis Ankle Joint 296
Outer-Ankle Sprain (Stress Injuries of Lateral Ankle Ligaments) 296
Inner-Ankle Sprain (Deltoid Ligament Sprain) 297
Achilles Tendinitis 298
The Knee 302
Patella Ligament Strain (Patella Tendinitis) 302
Suprapatellar Tendinitis 303
Infrapatellar Bursitis 303
Traumatic Inflammation of the Knee Joint 304
Lateral Collateral Ligament 305
Medial Collateral Ligament Area 305
Medial Coronary Ligament 306
The Shoulder 308
Acute Subdeltoid Bursitis 308
Chronic Subdeltoid Bursitis 309
Subscapularis Tendinitis 310
Supraspinatus Tendinitis and Tendon Rupture 310
Infraspinatus Tendinitis 311
Biceps Tendinitis 312
The Elbow 313
Tennis Elbow 313
Golfer's Elbow (Tendinitis of the Common Flexor Tendon of the Elbow; Medial Epiconylar Bursitis) 314
Traumatic Arthritis of the Elbow Joint 315
Triceps Tendon Strain 315
The Hip and Thigh 317
Synovitis of the Hip Joint 317
Rectus Femoris Tendinitis, or Muscle Tear 318
Thigh Muscles, Aspiration of Hematoma 318
Trochanteric Bursitis (Greater Trochanter) 319
The Leg 321
"Shin Splints" (Anterior Tibialis) 321
Strain of Gastrocnemius Muscle 322
The Spine 323
Cervical Interspinous Ligament Sprains 324
Thoracic Interspinous Ligament Sprains 325
Lumbosacral Interspinous Ligament Sprains 326
Sacroiliac Ligament Sprains 327
Muscular Disabilities of the Lumbar Spine 328
Muscular Disabilities of the Gluteal Area 329
Index 331
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