Diagnosis Explanation:

Myofascial Pain Syndrome (MPS) is a chronic pain disorder where tight muscle fibers (trigger points) cause deep, aching pain in specific areas. It often results from muscle overuse, poor posture, stress, or trauma. Symptoms include localized muscle pain, stiffness, tenderness, and referred pain (pain felt in a different area from the trigger point). Unlike fibromyalgia, MPS is localized to specific muscle groups.

Specific Work Modifications:

• If your job requires standing or walking: Use cushioned footwear and take breaks to stretch and change positions.
• If your job involves lifting: Avoid sudden, heavy lifting and use proper body mechanics to reduce muscle strain.
• If your job is desk-based: Ensure an ergonomic chair and desk setup, and take breaks every 30-60 minutes to stretch.
• Avoid: Prolonged static positions, repetitive motions, excessive stress, and poor posture.

Specific Activity Modifications:

• If you run or play sports: Reduce high-impact activities and switch to low-impact exercises like swimming or cycling.
• If you do yoga or Pilates: Avoid overstretching trigger points; instead, use gentle mobility exercises.
• If you do weightlifting: Avoid heavy, repetitive lifting and focus on controlled, light resistance training.
• Avoid: Prolonged static stretching, sudden movements, and activities that worsen muscle tension.

Recommended Supplements:

• Magnesium – 300-400mg daily to aid muscle relaxation and prevent spasms.
• Vitamin B12 – 1000mcg daily to support nerve and muscle function.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.
• Collagen Peptides – 10g daily to support muscle and connective tissue health.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, berries, nuts) to reduce muscle inflammation.
• Increase Lean Protein (chicken, fish, tofu, eggs) to support muscle repair.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue elasticity.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to flush toxins and reduce muscle tension.

Home Exercise Prescription (Rehabilitation for Myofascial Pain Syndrome)

Early Phase (0-2 Weeks, Reducing Pain & Releasing Trigger Points):

• Foam Rolling (Gentle) – Roll affected muscles for 1-2 minutes, 2x/day.
• Trigger Point Release (Massage Ball/Tennis Ball) – Apply gentle pressure to tender areas for 30-60 seconds, repeat 3x/day.
• Diaphragmatic Breathing – Lie on back, inhale deeply into belly, exhale slowly, 10 breaths, 3x/day.

Strengthening Phase (2-6 Weeks, Improving Muscle Control & Flexibility):

• Neck & Shoulder Stretches – Hold 20 seconds, 3x/day.
• Seated Cat-Cow Stretch – Sit upright, alternate arching and rounding the back, 10 reps, 2x/day.
• Wall Angels – Stand against a wall, raise arms up and down, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Enhancing Mobility):

• Resistance Band Rows – Pull band toward chest, keeping shoulders relaxed, 10 reps, 2x/day.
• Pelvic Tilts – Lie on back, engage core, flatten lower back, 10 reps, 2x/day.
• Swimming or Tai Chi – 15-20 minutes/day for gentle, full-body movement.

Helpful Books:

1. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief – Clair Davies, NCTMB.
2. Myofascial Pain and Dysfunction: The Trigger Point Manual – Janet G. Travell & David G. Simons.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.