Walking up stairs beyond a certain height was starting to aggravate the SI joint on my right side; consciously flexing my pelvis posteriorly (so far) has been the “cure” (fingers crossed).
The pelvis can be moved independent of the spine, not so the other way around afaik.
[quote]punnyguy wrote:
Walking up stairs beyond a certain height was starting to aggravate the SI joint on my right side; consciously flexing my pelvis posteriorly (so far) has been the “cure” (fingers crossed).
The pelvis can be moved independent of the spine, not so the other way around afaik.
[/quote]
To follow up, I did find a cure, and the effects have really astonished me. The cure? Butt Pain Rehab Video - Piriformis Syndrome - YouTube
(start at the 2 minute mark) It’s a simple piriformis stretch, but done lying on the back, which for me was super important. I’ve done similar stretches w/o the results -lying on the back allows me to anchor my spine and force the muscles in the hip/pelvic area to do all the stretching, and this made all the difference. The first time I did this stretch, my spine actually rounded to compensate for the lack of mobility in my right hip/pelvis; it took me a little time and repeated efforts before succeeding at anchoring my spine with the abs.
After about a week of this, I can reach for something in the back of the fridge w/o being aware of my back, I can walk up stairs w/o thinking about my back, etc.
NOTE: the most amazing, unexpected effect was that I deadlifted on Monday, and for the first time ever did not experience intense soreness in my back (the kind where you are “aware” of positioning properly every time you need to bend down to reach for something). I took a spin class tonight, and realized my right hamstring (the upper part near the ischium) was actually sore from deadlifting. I’m thinking my body had been over-compensating with the back to make up for lack of activation from the hamstrings (shut down near the pelvic region by the super-tightness there -this kinetic chain stuff is no joke).
Foam rolling the out side of my thigh is the most painful thing EVER. I try to hold some of weight on my foot while I roll but that is still a bit too much Does anyone have a suggestion on how make that less painful or is that just the way it is going to be?
[quote]rondastarr wrote:
Foam rolling the out side of my thigh is the most painful thing EVER. I try to hold some of weight on my foot while I roll but that is still a bit too much Does anyone have a suggestion on how make that less painful or is that just the way it is going to be?[/quote]
You should be supporting yourself on your arm as well, you could possibly adjust that to take some more weight off of your leg? Honestly, if you’re using the white foam roller and it feels that painful, it means you really need to just suffer and get the rolling done.
…when you need the PVC pipe to get a meaningful effect, you’ll know what I mean…
Just catching this log now.
Without mobility drills, I’d be a wreck. The days are long gone when I could just jump into something cold and not regret it later.
That said, my foam roller is my best friend!
This thread is vital…I never realized how something as similar as rollilng a ball on my sore areas can elevate my recovery. Bravo for starting this!
Its starting to get colder here in the northeast and my surgically repaired shoulder is getting cranky. (along with my knees, hips etc) I already do cane exercises-range of motion, and bands for rotator cuff as my shoulder warm up. Anyone have anything else that they use to warm up their shoulders (shoulders that don’t have the best range of motion) ?
JC- search through this thread
you will find things like
Scap pusups,
wall scap drill
and YLTP shoulder protocol
all help warm up with minor impact
[quote]kmcnyc wrote:
JC- search through this thread
you will find things like
Scap pusups,
wall scap drill
and YLTP shoulder protocol
all help warm up with minor impact[/quote]
Thanks, my bad I posted before reading. The shoulder warm up by Franco in the beginning of this thread is great, helped alot.
Hi friends,
I think this is a good thread to bring up the topic of foam rolling adductors. Due to their difficult spot, I believe many people neglect their adductors and give the middle section of the adductors a courtesy roll.
One must really use a ball (softball size) to reach the adductors. One should lie on top of the ball and start with rolling the insertion point on to the pelvis, and then moving down towards the knee.
I couldnt beleive how tight my adductors really are (especially near the insertion points). Tight adductors are limiting in form in big lifts such as the deadlift and squat.
tweet
Bird good advice
Eric Cressey-
has a video of a ‘protocol’
on which order to roll
Ive linked to the video before-
here it is again- this is most of what I do,
I roll with PVC , LX ball and a baseball.
you can get to your adductors with PVC its just a bit painful at first.
[quote]kmcnyc wrote:
Bird good advice
Eric Cressey-
has a video of a ‘protocol’
on which order to roll
Ive linked to the video before-
here it is again- this is most of what I do,
I roll with PVC , LX ball and a baseball.
you can get to your adductors with PVC its just a bit painful at first.[/quote]
Thanks for reposting that Kev, some of those have slipped out of my routine!
This is a link to Glenn Pendlay blog it’s a video on how to treat elbow tendinitis
He had it on his face book too
He calls it black magic
I’m fling to try this as soon as I can
[quote]kmcnyc wrote:
This is a link to Glenn Pendlay blog it’s a video on how to treat elbow tendinitis
He had it on his face book too
He calls it black magic
I’m fling to try this as soon as I can[/quote]
Dood,
This is like MacGuyer-ish! Love it!
kmcnyc wrote: http://glennpendlay.wordpress…
This is a link to Glenn Pendlay blog it’s a video on how to treat elbow tendinitis He had it on his face book too He calls it black magic
@kmcnyc - it looks intriguing and definitely worth trying. Anyone have any thoughts on how it works?
[quote]ijjit wrote:
Anyone have any thoughts on how it works?[/quote]
Ok I’ve been thinking about this…here’s my hypothesis.
-itis=inflammation=increased blood flow to the area.
the tubing is essentially a tourniquet, so you’re removing the blood flow to the area, in turn decreasing the inflammation and subsequent pain.
My guess is this might work very short term, but unless you’re treating the root cause, it’ll keep coming back.
I’m curious to see how it works for you kmcnyc!
[quote]cholulalula wrote:
[quote]ijjit wrote:
Anyone have any thoughts on how it works?[/quote]
Ok I’ve been thinking about this…here’s my hypothesis.
-itis=inflammation=increased blood flow to the area.
the tubing is essentially a tourniquet, so you’re removing the blood flow to the area, in turn decreasing the inflammation and subsequent pain.
My guess is this might work very short term, but unless you’re treating the root cause, it’ll keep coming back.
[/quote]
Aye, Cho…this is like putting bandage on cancer. Drilling down to the root cause is the only way to go.
[quote]Kairiki wrote:
[quote]cholulalula wrote:
[quote]ijjit wrote:
Anyone have any thoughts on how it works?[/quote]
Ok I’ve been thinking about this…here’s my hypothesis.
-itis=inflammation=increased blood flow to the area.
the tubing is essentially a tourniquet, so you’re removing the blood flow to the area, in turn decreasing the inflammation and subsequent pain.
My guess is this might work very short term, but unless you’re treating the root cause, it’ll keep coming back.
[/quote]
Aye, Cho…this is like putting bandage on cancer. Drilling down to the root cause is the only way to go.
[/quote]
agreed
here is my beauty school drop out thesis
treatment is still treatment
as long as its not invalid or harmful it can help
being a training addict like most here I am going to try some things
and see what helps me keep on going.
for tendinitis specifically-
cutting back ( even further) on some kinds of carbs
taking HUGE quantities of fish oil and a joint supplement and things like curicumin or other inflamatories
modifying training - or stopping altogether
all help
so did the Rolfer - the PT - the ultrasound treatment shit K-tape helps
it all helps.
I tried this morning- with some light weight ‘therapy’ rubber band stuff
It helped allot. cleared up what feels like ‘blockage’ in my right elbow.
the band thing I used isnt as rugged as the ones in the video or some of the Kelly Starret mobility WOD stuff if you hit the google box.
and doing it myself - im sure I didn’t get it as tight as needed
the compression does indeed restrict blood flow- quickly
and the rush of it being restored is what seems to ‘clear’ the area.
as for drilling to the root- its not that simple pain often manifests other places then the source of impingement
or easy to diagnose
having been the surgery PT route - its too time consuming
I did the wrap today as well (with a regular Ace wrap) and made it uber tight. I felt a few times and unwrapped. The pain subsided for a while and now feels alot better.
