Pain Free: A Revolutionary Method for Stopping Chronic Pain

318 Pages·2000·19.54 MB·English

by  Pete Egoscue

AR EVOLUTIONARY
METHOD FOR
STOPPING
CHRONIC PAIN
PETE EGOSCUE
WITtI ROGER GITTINf..5
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'I, ." J, .. III )""' PC
"Pete Egoscue has totally changed my life. Never have I experienced
such complete pain relief as I have following the Egoscue Method."
-Jack Nicklaus
"Pain Free is based on a very sound understanding of human
physiology. It shows how we can break the circuit of pain and naturally
heal one of the most significant disabilities of our
time.'~
- Deepak Chopra
STARTING TODAY, YOU DON'T
HAVE TO LIVE IN PAIN
That is the revolutionary message of this breakthrough system
for eliminating chronic pain without drugs, surgery, or expe·nsive physical
therapy. Developed by Pete Egoscue, a nationally renowned physiologist
and sports injury consultant to some of today's top athletes, the Egoscue
Method has an astounding 95 percent success rate. The key is a series of
gentle exercises and carefully constructed stretches called E-cises. Inside
you'll find detailed photographs and step-by-step instructions for dozens
of E-cises specifically designed to provide quick and lasting reliif of:
• Lower back pain, hip problems, sciatica, and bad knees
• Migraines and other headaches, stiff neck, and sore shoulders
• Shin splints, sprained or weak ankles, and many foot ailments
• BurSitiS, tendinitis, and much more
• Plus special preventive programs for maintaining health
through the entire body
Here's how to regain the greatest gift of all: a pain-free body!
Visit Bantam's website at www.randomhouse.com
US $15.00/ $23.00 CAN
ISBN 0-553-37988-7
I 51500
I
9 780553379884
"Born from the genius of Pete Egoscue, the simple and
effective routines in Pain Free are the cutting edge of physical
therapy. This book is extraordinary, and I am thrilled to
recommend it to anyone who's interested in dramatically
increasing the quality of their physical health."
-Anthony Robbins, author of
Awaken in Giant Within and Unlimited Power
"Pete Egoscue teaches you practical, powerful 'E-cises'
. exercises that will become your own best exercise therapist.
Whether you are in chronic pain or are a peak performance
athlete, Pain Free can help you transform pain into power, and
hurt into heart. Egoscue's methods will help you feel at home
again in your body!"
-Harold Bloomfield, M.D., author of
How to Heal Depression
"When I first met Pete Egoscue, I had such a significant back
pain that I never thought I would be able to play golf or tennis
again. Within a matter of months, I was able to play both without
any problem. It is hard for me to fmd adequate words to describe
my gratitude and admiration for Pete and his no-nonsense,
straightforward approach to relieving chronic pain."
-Ted Forstmann, CEO, Forstmann Little & Co.
Also by Pete Egoscue with Roger Gittines:
PAIN FREE AT YOUR PC
BANTAM BOOKS
New York Toronto London
Sydney Auckland
REVOLUTIONARY METHOD
FOR
STOPPING CHRONIC PAIN
Pete Egoscue
with
Roger Gittines
This edition contains the complete text of the original hardcover edition.
NOT ONE WORD HAS BEEN OMITTED.
PAIN FREE
A Bantam Book
PUBLISHING HISTORY
Bantam hardcover edition published 1998
Bantam trade paperback edition / March 2000
All rights reserved.
Copyright © 1998 by Pete Egoscue.
Photos copyright © The Egoscue Method
Line drawings by Wendy Wray.
Library of Congress Catalog Card Number: 97-31745
No part of this book may be reproduced or transmitted in any form or by any means, electronic
or mechanical, including photocopying, recording, or by any information storage and retrieval
system, without permission in writing from the publisher.
For information address: Bantam Books.
ISBN 0-553-37988-7
Published simultaneously in the United States and Canada
Bantam Books are published by Bantam Books, a division of Random House, Inc. Its trademark,
consisting of the words "Bantam Books" and the portrayal of a rooster, is Registered in U.S.
Patent and Trademark Office and in other countries. Marca Registrada. Bantam Books, 1540
Broadway, New York, New York 10036.
PRINTED IN THE UNITED STATES OF AMERICA
BVG 13 15 17 19 20 18 16 14 12
This book is dedicated to my father, Harold Joseph Egoscue, who
has lived his life with integrity, purpose, and achievement.
CONTENTS
LIST OF ILLUSTRATIONS Xl
ACKNOWLEDGMENTS X'I
INTRODUCTION X'lll
One Chronic Pain: The Modern Danger of Ignoring
an Ancient Message 1
Two The Body's Design: A First-Class Mechanism
Battered by Second-Class Treatment 17
Three The Egoscue Method: Getting Personal to
Stop Chronic Pain 30
Four Feet: The Care of the Sole 43
Five Ankles: The Circuit Breaker 60
Six Knees: Good News About Bad Knees 77
Seven Hips: United We Stand 98
Eight Backs: Close Up on the Far Side lls
Nine Shoulders: Locked in the Box 140
Ten Elbows, Wrists, and Hands:
The Moving Finger ... 161
Eleven Neck and Head: On the Level 185
Twelve Sports Injuries and Peak Performance:
Play or Pay 211
Thirteen Pain Free: The Right to Move 266
NOTES 283
INDEX 287
It has become obligatory for health books to carry a legal disclaimer.
You've read them: "The following material is not intended as a
substitute for the advice of a physician ...." And they go on to
recommend that you consult a doctor before embarking on
whatever program is being offered. They conclude with the author
and publisher disclaiming any legal responsibility for adverse
consequences. As I did in my first book, I will again urge readers
who feel they need the disclaimer's protection and counsel to close
these covers and leave the pages unread. My working principle as an
author and exercise therapist is that the most important
consultation is the one a person has with him- or herself. Health
care starts with personal responsibility. Any disclaimer that suggests
otherwise does a great disservice.
LIST OF ILLUSTRATIONS
Chapter 1
Figure 1-1: The spinal S-curve in a ticktacktoe grid. 8
Figure 1-2: A group of people exhibiting "sagging"
dysfunctional effects in different ways. 11
Chapter 3
Figure 3-1: Knees with valgus stress. 35
Figure 3-2: A nonbilateral body. 39
Chapter 4
Figure 4-1: The foot's bone structure and arches
from above and from the side. 43
Figure 4-2: A flat foot. 45
Figure 4-3: A foot on cradle rockers, showing
pronation and supination movements. 46
Figure 4-4: Flat, everted feet; the arrows illustrate the
downward pronation pressure on the inside of the foot. 47
Figure 4-5: Foot Circles and Point Flexes. 53
Figure 4-6 (a, b): Supine Calf/Hamstring Stretch with a Strap. 54
Figure 4-7: Static Extension. 56
Figure 4-8: Air Bench. 57