Guide to Fibromyalgia Pain Relief
Updated on May 2, 2024
What is fibromyalgia?
Fibromyalgia is a chronic condition that causes all-over muscle pain, joint pain, mental fog, fatigue, and disruptions to your sleep. The exact cause of fibromyalgia is unknown, but doctors and scientists believe it occurs due to changes in the way your brain processes pain. Some of these changes may stem from genetic factors, and ongoing stress and trauma are also believed to play a part.
An estimated 4 million Americans have fibromyalgia, which is about 2 percent of the total population. Fibromyalgia can be hard to diagnose because the symptoms are common in a host of other conditions, and there is not one specific test for fibromyalgia. This makes the condition a diagnosis of exclusion. That means you may have to see several doctors to rule out other causes of your symptoms before being diagnosed with fibromyalgia.
Because the cause of fibromyalgia is unclear, many treatment options focus on managing the pain and reducing discomfort. Fibromyalgia is also commonly linked with other conditions like arthritis, lupus, diabetes and other auto-immune and chronic pain disorders: so treatment plans may vary by person.
One way to manage the pain and discomfort associated with fibromyalgia is through yoga, which can help improve flexibility, balance, and relaxation. Vajrasana, also known as the diamond pose, is a yoga posture that can help with fibromyalgia pain in the feet by improving circulation and reducing inflammation. Check out the video below to learn how to perform Vajrasana and incorporate it into your fibromyalgia management routine.
Most Common Causes & Risk Factors for Developing Fibromyalgia
Some research suggests that repeated stimulation of the nervous system actually causes changes to the way the brain and spinal cord process pain. This constant stress on the nerves and pain receptors can occur in a variety of ways, which may be why fibromyalgia is more common among:
- Survivors of abuse and traumaPeople who have experienced abuse or trauma may be at a higher risk of developing fibromyalgia. The chronic stress and emotional trauma associated with abuse can lead to changes in the nervous system and contribute to the development of fibromyalgia symptoms.Survivors of abuse and trauma
- People with PTSD or other mental health conditionsPost-traumatic stress disorder (PTSD) and other mental health conditions, such as depression and anxiety, are commonly associated with fibromyalgia. The emotional and psychological stress associated with these conditions can contribute to the development of fibromyalgia symptoms.People with PTSD or other mental health conditions
- Those recovering from major surgery, illness or viral infectionsFibromyalgia can develop after a major surgery, illness, or viral infection. The physical and emotional stress associated with these events can contribute to the development of fibromyalgia symptoms.Those recovering from major surgery, illness or viral infections
- People with a family history of fibro, or linked conditionsFibromyalgia can run in families, suggesting a genetic component to the condition. If you have a family history of fibromyalgia or related conditions, such as chronic fatigue syndrome or irritable bowel syndrome, you may be at a higher risk of developing fibromyalgia.People with a family history of fibro, or linked conditions
- People who aren’t getting adequate sleep or exercisePoor sleep quality and lack of exercise have been linked to the development of fibromyalgia symptoms. Getting regular exercise and practicing good sleep hygiene can help reduce the risk of developing fibromyalgia or alleviate symptoms if you already have the condition.People who aren’t getting adequate sleep or exercise
Symptoms & Diagnosis
One of the most frustrating aspects of living with fibromyalgia is how difficult it can be to get a diagnosis! This is in part because the exact cause of fibromyalgia is still unclear. In the past a “tender point exam” would be used to check your pain sensitivity and make a diagnosis. These days doctors use more generalized guidelines around chronic symptoms.
The symptoms of fibromyalgia can vary by person. The main symptoms are widespread pain in your joints and muscles, chronic fatigue, and mental fog.
Fibro patients are, in general, more sensitive to pain and more likely to have other autoimmune or chronic disorders. This means symptoms can overlap and present differently from person to person.
Some of the most common symptoms of fibromyalgia include:
• Chronic, widespread muscle and joint pain
• Chronic fatigue and poor sleep quality
• “Fibro fog”, a term for the way patients may struggle to focus on tasks or pay attention
• Memory problems
• Anxiety or depression
• Digestion problems or irritable bowel syndrome
• Headaches, migraines or pain and tension in your head, neck and jaw
• Stiffness in your joints and muscles, especially in the morning
Managing Pain from Fibromyalgia
The pain from fibromyalgia can come and go, and it often flares up in reaction to stress or changes in your diet, sleep or hormones. Treating this pain in the moment can involve over the counter pain medications or prescription antidepressants. You may also try things that make you more comfortable, like seat cushions for better posture or the best shoes for fibromyalgia pain.
Most of the guidance around managing fibromyalgia pain are lifestyle changes you’ll want to incorporate into a routine. These include:
- Physical therapy to build up strength and flexibility in your muscles and jointsPhysical therapy can be an effective treatment for fibromyalgia, helping to improve muscle strength and flexibility, reduce pain, and improve overall function. Exercises may include low-impact activities like stretching, aerobic exercises, and resistance training.Physical therapy to build up strength and flexibility in your muscles and joints
- Counseling or cognitive behavioral therapyCounseling or cognitive behavioral therapy can help individuals with fibromyalgia cope with the emotional and psychological stress associated with the condition. Therapy can also help individuals develop effective coping strategies to manage their symptoms and improve their quality of life.Counseling or cognitive behavioral therapy
- Occupational therapy to learn ways to reduce stress on your bodyOccupational therapy can help individuals with fibromyalgia learn ways to reduce stress on their body while performing everyday activities. This may include modifications to their work or home environment, the use of assistive devices, and education on proper body mechanics.Occupational therapy to learn ways to reduce stress on your body
- Getting more exerciseExercise can be an effective treatment for fibromyalgia, helping to improve physical function, reduce pain, and improve sleep quality. Low-impact activities like walking, swimming, and cycling may be recommended.Getting more exercise
- Better sleep habitsGood sleep habits are essential for individuals with fibromyalgia. This may include establishing a regular sleep schedule, practicing relaxation techniques before bed, and avoiding caffeine and alcohol.Better sleep habits
- Changes in diet to avoid foods that cause flare-upsCertain foods may trigger fibromyalgia symptoms in some individuals. It is recommended to keep a food diary and identify trigger foods to avoid.Changes in diet to avoid foods that cause flare-ups
- Stress management through massage, meditation or yogaStress management techniques like massage, meditation, or yoga can help individuals with fibromyalgia reduce stress and improve their overall well-being. These techniques can also help to alleviate pain and improve sleep quality.Stress management through massage, meditation or yoga
FAQs
What are the best shoes for fibromyalgia?
The best shoes for fibromyalgia patients are those that cushion your steps and protect your body from impact. Whether you want the best walking shoes for fibromyalgia or the best running shoes, pick a shoe that cushions impact while supporting your body to promote a natural gait.
The sensitivity to pain from fibromyalgia can make all sorts of common foot issues even more excruciating, from plantar fasciitis to arch pain to bunions. The right shoe for fibromyalgia, then, may also mean finding the right shoe for the specific issues dogging your footsteps.
What makes fibromyalgia hard to diagnose?
Researchers believe fibromyalgia is caused by changes to the way your brain processes pain, but the root cause of those changes aren’t clear. That means there is no single test you can perform to diagnose fibromyalgia. Things get even more complex because fibromyalgia is commonly linked to an array of other conditions with overlapping symptoms, like rheumatoid arthritis, lupus, irritable bowel syndrome and more.
You may have to visit several doctors and specialists before getting a fibromyalgia diagnosis. This can take time, and it’s important to document the symptoms you’re feeling and when they flare up. This helps give providers the information they need to rule out other causes besides fibromyalgia.
What does fibroymalgia feel like?
One key symptom of fibromyalgia is widespread pain that lasts for a long time, sometimes weeks or months. This chronic pain is often felt mostly in your muscles and joints, but you may have the sensation of a dull ache across your entire body. Because fibromyalgia often means being more sensitive to pain in general, things like walking, running and jumping or even bumping into things can be more painful. Some fibromyalgia patients say it feels like having a sunburn even when you don’t.
The other defining symptoms of fibromyalgia are mental fog, often called fibro fog, and fatigue from poor sleep. These fuzzy mental feelings can make it difficult to pay attention to other people or focus on tasks. Some days you may feel like you just don’t have the energy to get out of bed. This fatigue can feel like the sort of exhaustion you get during the flu.
What are the first signs of fibromyalgia?
Fibromyalgia can begin suddenly in response to a traumatic event, or the symptoms can build up slowly over time. This makes it hard to pinpoint the early stages of fibromyalgia. The most common symptom is widespread, chronic pain. But fibromyalgia is common among people who already suffer from chronic pain conditions like rheumatoid arthritis.
The other common symptom is fatigue and poor sleep, and when you aren’t sleeping well you are more sensitive to pain. Pain, in turn, makes it harder to sleep. These interactions can create a feedback loop where each symptom begins to make the other worse, so it can be hard to unpack and pinpoint which began first.
The chronic pain that signifies fibromyalgia is usually defined by its length, at least three months. This large window of time can also make it tricky to define which symptoms presented first.
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Features to Look for in Shoes for Fibromyalgia
Choosing the right footwear is essential for managing fibromyalgia symptoms and promoting comfort and mobility. Individuals living with fibromyalgia often experience heightened sensitivity and pain in their feet, making it crucial to prioritize shoes that provide:
- Ample CushioningPrioritize shoes with generous cushioning to absorb shock and reduce impact on sensitive areas of the feet, providing enhanced comfort and support throughout the day.Ample Cushioning
- Arch SupportSeek out shoes with adequate arch support to maintain proper foot alignment and alleviate strain on the plantar fascia, which can help alleviate pain associated with fibromyalgia and promote better posture and stability.Arch Support
- Roomy Toe BoxLook for shoes with a spacious toe box to accommodate any swelling, bunions, or other foot irregularities common in individuals with fibromyalgia, allowing for unrestricted movement and minimizing pressure points.Roomy Toe Box
- Lightweight ConstructionOpt for lightweight shoes to reduce fatigue and minimize strain on the feet and legs, ensuring greater comfort during extended periods of wear and promoting mobility without feeling weighed down.Lightweight Construction
- Adjustable FitChoose shoes with adjustable features such as laces, straps, or hook-and-loop closures to customize the fit according to individual preferences and accommodate fluctuations in foot size or shape, ensuring a snug and supportive fit.Adjustable Fit
- Breathable MaterialsSelect shoes made from breathable materials such as mesh or perforated leather to enhance airflow and ventilation, helping to regulate temperature and moisture levels within the shoe and prevent overheating or discomfort.Breathable Materials
The Importance of the Right Fit
Selecting the right footwear for fibromyalgia is crucial for managing discomfort and promoting overall foot health. With heightened sensitivity and pain in the feet, finding shoes that prioritize comfort and support is essential. To assist in your search, we’ve curated practical tips tailored specifically for choosing shoes that alleviate fibromyalgia-related foot issues:
- Shop in the EveningFeet tend to swell throughout the day, so shopping for shoes in the evening ensures a fit that remains comfortable even during periods of swelling.Shop in the Evening
- Test the Flex PointEnsure the shoe’s flex point aligns with the bending point of your foot, allowing for natural movement without placing undue pressure on sensitive areas.Test the Flex Point
- Avoid Narrow StylesOpt for shoes that offer ample room in the toe box and avoid narrow styles that can exacerbate discomfort, especially during prolonged wear.Avoid Narrow Styles
- Prioritize Natural MaterialsLook for shoes made from natural materials like genuine leather, which can stretch and mold to the shape of your foot over time, providing a personalized and accommodating fit.Prioritize Natural Materials
- Check for a Deep Toe BoxShoes with a deep toe box offer more space for the toes, reducing pressure on sensitive areas such as bunions and allowing for greater comfort.Check for a Deep Toe Box
- Breathable MaterialsChoose shoes with a smooth and soft lining to prevent irritation and friction against the foot, minimizing discomfort and potential exacerbation of fibromyalgia symptoms.Breathable Materials
- Evaluate the Shoe’s LiningChoose shoes with a smooth and soft lining to prevent irritation and friction against the foot, minimizing discomfort and potential exacerbation of fibromyalgia symptoms.Evaluate the Shoe’s Lining
- Use the “Thumb Test”After trying on a shoe, gently press your thumb against the area where the bunion is located. If you feel tightness or pressure, consider opting for a different shoe to ensure optimal comfort and relief for your fibromyalgia-related foot issues.Use the “Thumb Test”
Three Layers of Support
At KURU, we pride ourselves on our unique approach to shoe design. We believe that shoes should be shaped to fit the natural contours of your feet, which is why we create every pair in three distinct support layers, not just an insole.
Our revolutionary ergonomic design starts with a curved footbed and adds unparalleled triple-layer support that includes shock-absorbing KURUCLOUD, heel-cupping KURUSOLE, and arch-supporting ULTIMATE INSOLES. The result? Shoes that are so comfortable you’ll stop thinking about your feet.
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KURUSOLE
Unlike anything else, our patented KURUSOLE technology cups and cushions your heel while also dynamically flexing with you as you walk. …Show More
Unlike anything else, our patented KURUSOLE technology cups and cushions your heel while also dynamically flexing with you as you walk. This flexing action helps reduce the stress of impact on your fat pad, a natural cushion beneath your heel. This helps maximize your natural padding and keep it healthy to reduce pain and guide you to a healthier gait.
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KURUCLOUD
If you have fibromyalgia, you’ll want to protect your feet from shock and impact. The midsole of your shoe handles cushion and shock absorption. So we …Show More
If you have fibromyalgia, you’ll want to protect your feet from shock and impact. The midsole of your shoe handles cushion and shock absorption. So we use a premium blend of foam for KURUCLOUD to give you just the right mixture of support and softness. Enjoy all-day comfort in a lightweight blend that won’t weigh you down.
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ULTIMATE INSOLE
You may have tried a variety of inserts for fibromyalgia pain. But what if you could get superior support and complete cushioning built into your …Show More
You may have tried a variety of inserts for fibromyalgia pain. But what if you could get superior support and complete cushioning built into your favorite pair of shoes? We want pain relief to feel easy, so we put ULTIMATE INSOLES in every pair of KURUs. We use a dual-density foam that follows the natural needs of your feet to give you support where you need it and cushion where you want it.
…Show less
KURUSOLE
Unlike anything else, our patented KURUSOLE technology cups and cushions your heel while also dynamically flexing with you as you walk. This flexing action helps reduce the stress of impact on your fat pad, a natural cushion beneath your heel. This helps maximize your natural padding and keep it healthy to reduce pain and guide you to a healthier gait.
Our Secret
What makes KURU different? Every KURU shoe comes with built-in patented KURUSOLE tech—a foot health game changer.
While other shoes are flat on the inside, KURUSOLE is shaped like your foot to hug and prevent fatigue and pain.
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