The Foam Rolling Knee, Back, Hips, Shoulder Pain thread

Discussion in 'Fitness & Nutrition Archives' started by fatmoocow, Feb 18, 2010.

  1. ZACKMORRIS

    ZACKMORRIS Active Member

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    This is exactly what my physical therapist explained to me today. I have had shoulder pain for a few months now, and they just now looked at my back and saw that on the side I have shoulder pain, my scapula isn't moving the way that it should. I'm really hoping that once it gets straightened out, my shoulder pain goes away.
     
  2. ErwinRommel

    ErwinRommel New Member

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    Thanks for the info, this stuff is really helping me out with my low back problems, didn't realize my bike/stretching routine was doing me no good. A really good dvd I found was Magnificent Mobility, and they have a ton of good movements on there. I can post them if there is some interest, or you can pm me for rapidshare links.
     
  3. dru

    dru I want to blah blah blah

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    Can someone link a comprehensive shoulder prehab routine?
     
  4. evolude

    evolude OT Supporter

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    Insideout.avi or pdf
     
  5. Sirius

    Sirius OT Supporter

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    Awesome thread, bookmarked :bowdown:
     
  6. Sirius

    Sirius OT Supporter

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    the stretches I found in that video are some of the single most important things I found to help my lower back issues:bowdown:
     
  7. cASe SenSiTive

    cASe SenSiTive Tires spitting gravel, I commit my weekly crime

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  8. Elfling

    Elfling New Member

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    Also, random tip which seems very duh but didn't click until someone told me:

    stand/walk as much as you can during the day.
     
  9. ErwinRommel

    ErwinRommel New Member

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    indeed, in a matter of a about a week i feel like a new man. Once in the morning, once before workout and once after. feels good man.
     
  10. fatmoocow

    fatmoocow bored OT Supporter

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    Another seriously awesome thing to add to your routine is eccentric quasi-isometrics (EQI's). This alone will make a huge difference if you do it right.

    Basically you hold the bottom of a movement in a stretch with some weight and hold it for 2 minutes (failure). So hold the bottom of a dumbell fly and squeeze it right there for as long as you can stand. This stretches your pecs out to free up your shoulders. I do the same with a romainian deadlift. Straight legs (soft knees) and hold the bar just below the knee. Hurts like a mofo, but you feel better instantly. Do these at the end of the workout. 1 set each.

    If you can go more than 2 minutes up the weight. Under 30s bring it down.

    http://robertsontrainingsystems.com/blog/A+Better+Way+to+Stretch/
     
  11. Ghost of Swayze

    Ghost of Swayze Ofcourse you mad

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    god like thread

    thank you
     
  12. Ghost of Swayze

    Ghost of Swayze Ofcourse you mad

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    I just came back from PT. They are using new thing called the Graston Technique. Its like a stainless steel bow type massage tool that they rub into you. They can get real deep in with the massage and feel precisely where your muscles are tender. Its hurts like a bitch and leave bruises but works great.
     
  13. ErwinRommel

    ErwinRommel New Member

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    god, never experienced as much pain as i have at the physical therapist, good pain though.
     
  14. Ore

    Ore OT Supporter

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    Hey, all I have not been on F&N in a while due to a shoulder injury last summer that has prevented me from lifting. It is finally starting to feel like it may be ok to start lifting again(I'm hoping within the next month) is their any specific movements or foam roller techniques i could use to help strengthen/get it ready to lift again? Btw it was a bicepital tendon injury
     
  15. knucks

    knucks Active Member

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    i was foam rolling over the weekend and crying.

    anyone consider taking pain meds and then just going to town?
     
  16. fatmoocow

    fatmoocow bored OT Supporter

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    Probably the first question would be what caused it in the first place? Do you have larger posture/structural issues that put you in the right place to get injured, or where you just doing dumb stuff in the squat rack?

    Generally if you've got problems they are systemic. So if you want to fix your shoulder you probably need to fix your hips, back, hams, triceps, neck, chest, etc.

    That said, soft tissue work on the front of the shoulder, under the collar bone, pecs, etc. helps me a lot. I do a peck stretch against a wall and just roll a lacrosse ball around in the shoulder/collar. Your situation may be different.

    An ART specialist is awesome if you can find them. The other day Hartman jammed his thumb so far into my collar bone I swear it was poking out my back, but 15 minutes later my shoulder was so much better. Some serious ninja magic shit.

    I'll do an update here at some point to get at a more organized routine and some specific shoulder vids.
     
  17. Ore

    Ore OT Supporter

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    That would be great if you could get some shoulder specific vids I would be very thankful. The injury is pretty much a repetitive stress injury from my job. I'm going to run out to wal-mart later today to get the foam roller and try out the stretches posted on page 1
     
  18. popsnbeer

    popsnbeer New Member

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    awesome thread! I need to check this out closer when I get home!!!
     
  19. fatmoocow

    fatmoocow bored OT Supporter

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    Major update

    still need more stretching videos, maybe I'll con mike in to making some more
     
  20. yawgmoth

    yawgmoth nine > ten OT Supporter

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    :bowdown: Great info man. I needed some info on what to do about my shoulders.
     
  21. OiNK

    OiNK Pink Palace

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    One of my good friends showed me that article on tmuscle, I thought the site was cheesy and written just to endorse products :o kinda glad to see it reposted here
     
  22. OiNK

    OiNK Pink Palace

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    Foam rolled for the first time ever at the gym today, lats hurt the worst :o

    IT band was pretty bad too
     
  23. PcH

    PcH Guest

    Been foam rolling my quads and hamstrings for a month or so now. I foam rolled my achilles tendon area yesterday and it hurt so damn much, but felt so damn good once I was done :bowdown:
     
  24. kronik85

    kronik85 New Member

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    try a tennis ball at your rotator cuff... fuckin just about cried.
     
  25. Bad Karma

    Bad Karma Active Member

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    fuuuuu $20 shipping to canada.
     

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