What is Pain?
This type of pain lasts less than 3 months and is often very reliable
What is "Acute Pain"
True or False: You can have pain and not know it.
False.
This activity style always avoids pain and can lead to lower function over time.
What is the "Protection" activity style.
Pain _____ is immediate and short term. Ex. icing an injury or taking medication
What is pain "relief"
True or false: Healthy eating will get rid of your chronic pain.
False. Healthy eating can help reduce stress on the body to help manage pain.
This type of pain typically lasts for longer than 6 months and is no longer reflective of the amount of tissue damage.
What is "Chronic or Persisting Pain"
What type of signals are sent to the brain when a tissue is injured?
What are danger signals
A person with this activity pattern tries to do a lot on their "good days" but then ends up overdoing it. This can result in a flare-up and having several days (or more) of recovery. This can lead to decreased function overtime.
What is the "boom-bust activity pattern."
True or False: When goal setting, it is best to set a big goal so even if you don't achieve it, at least you tried.
False. It is good to have an idea of what you want to achieve, but it is best to focus on small realistic steps you know you can have success with.
Name one food it may be beneficial to eat more of.
Ex. fruits/vegetables, plant proteins, whole grains, or healthy fats.
_________ Transmit danger messages to the brain.
What are nerves
True or False: Pain is created in the brain.
True
Someone using this activity pattern would go just beyond the point of pain and then back off before hitting the flare-up point. They would gradually increase the amount of time doing an activity to increase function over time without causing flare-ups.
What is the "balance" activity pattern.
What does SMART stand for when we are talking about goal setting?
S-Specific, M-Measurable, A-Achievable/Attainable, R-Relevant, T-Timely
Name 1 food it may be beneficial to eat less of.
Ex. ultra-processed foods, refined grains, unhealthy fats, fast food
Chronic pain is often due to a ________________ nervous system.
What is a Sensitized nervous system
Name three things that can impact your pain experience.
Examples: Environment, sleep, hydration, stress, thoughts, medications, exercise, previous experiences, nutrition, relationships, etc.
Describe how to find your baseline for a certain activity.
Your baseline is the amount of activity you know you can do without causing a flare-up. This would be a starting point for you to being increasing your activity tolerance.
Name 3 pacing or energy conservation strategies we discussed.
Ex. taking breaks, prioritizing, breaking up task into smaller parts, taking frequent breaks, alternating activities, scheduling, asking for help, etc.
Name 2 strategies we discussed that could help you get a better night sleep.
Ex. Avoid caffeine 8 hrs before bed, heavy meals late at night, screens (blue lights) before bed. Have a regular bedtime routine, positioning strategies, deep breathing/guided imagery, etc.