Desensitization…. ok… why do I need that? I have no doubt there are people reading this series on movement thinking, but Amy… I can’t move. You are right, I should move. But everything I do hurts. This post is for you. Hang in there, there is hope even in the darkest places. I promise!
Desensitization: What is it?
For those who feel a tingling or burning sensation in the skin, desensitization exercises may be just what the doctor ordered. These exercises may help reduce the nerves’ reactions to touch and feeling as when experienced by pressure against the skin. Desensitization exercises also help those who suffer from pain that feels like an electric-type shock. Or shooting pains that travel along the nerve pathways from the point of origin. These exercises incorporate hot or cold objects and massage/ touch performed gradually. They help some people adjust to various pressure and touch on different parts of the body. Other exercises like strength training, range-of-motion, and weight-bearing exercises such as walking help retrain the brain. Retrain it to recognize different types of pressure and temperature so that you can better cope with bedding, clothing, and people’s touch.
Desensitization; who can benefit?
Often with persistent nerve pain, as you have more pain, your body works less well (this is called the pain-function cycle). Desensitization techniques help break that cycle. When your brain gets different sensations, it begins to turn down that sensitivity dial and your body begins to respond more normally to input. . Over time, the pain will decrease as you use your body more and the sensations feel more normal.
What tools I can use to try this?
Use these like movement snacks – 3-5 minutes. It can also be used in conjunction with Mirror Box Therapy
Focus on your thoughts while doing these tasks, you want to feel safe and keep your pain from flaring with short sessions that you slowly increase your time and experimentation on.
Massage: Apply gentle pressure over painful areas in a circular motion for 5–10 minutes for 3–4 times a day. Feel free to use any topical pain medication instead of lotion.
Tapping: Find a clean spoon or comb and use it to gently tap the painful area. At a regular pace about once per second, for 1 minute each time.
Stretching: Throughout the course of the day, gently stretch joints around the painful area. Either with active movement or with the help of a non-painful hand.
Rubbing: Find clean pieces of cloth and gently rub the painful area for 1 minute. Use different fabrics with different textures to provide different amounts of stimulation, for example, cotton, velvet, terry cloth, polyester, corduroy, & wool
Dipping: Put dry rice, macaroni, or kidney beans into a container. Then dip the affected hand/foot in to provide a different level of stimulation. Progress to moving the hand/foot in the container for even more stimulation.
Vibration: For more intense stimulation, find a clean electric shaver or electric toothbrush and use the vibration of the machine to gently stimulate the painful areas.
Contrast bath: Using a thermometer, fill one container with cold water and another one with warm water. Dip the affected hand/foot alternately in the cold and then the warm water for a specified amount of time. Talk to your clinician if you need a hand. Inspect the skin to ensure no wounds or open skin.
Electrical Stimulation
Another alternative treatment is the use of transcutaneous electrical nerve stimulation, commonly called TENS. This treatment may help relieve neuropathic pain by encouraging the body to release endorphins. Which are the body’s natural painkillers. The degree of pain relief depends on the severity of pain experienced by the person. The TENS units provide different types of electrical stimulation dependent on need and symptoms. How does it work? The unit causes small, muscular contractions at the site where patches or electrodes are applied. These exercises cause muscles to twitch.
Exercise
Always a great alternative treatment to neuropathic pain. Anyone can do it because the movement can be adjusted to your level of need and the things you value! Combined with other treatments such as desensitization exercise and electrical stimulation, you can reduce your sensitivity and reaction to neuropathic pain, greatly improving your lifestyle.
