It’s easy to get so wrapped up in the bustle of work/train/eat/sleep/repeat that we forget to spend enough quality time with our friends… real and metaphorical.
Three weeks ago I was down in the bottom of a pause front squat, wondering where the safest place to take a needed breath would be, when ironically I let just a little bit of air escape. As soon as it happened I felt something shift, spasm, and generally complain and I spent the rest of the day hoping it would be a fast-resolving tweak and nothing more.
Partially it was – with the exception that trying to squat would result in feeling like my tailbone was tugging apart and set off a wicked cramp in my glute. Weird, right? Even weirder, deadlifting made it feel BETTER.
Enter my new best buddies foam roller, massage stick, lacrosse ball, and peanut – as well as a less regular acquaintance, the doctor. I followed all that up with a review of Kelly Starret’s greatest hits and some naproxen from that doctor, and I’m MOSTLY back in action. I’ve been avoiding squats (and full cleans and snatches) and will keep doing so for a while to be sure; I’m also waiting to hear back on a referral to a chiropractor, and I was given the option of physical therapy after that if I’m still not right. Hopefully some time with my friends in the meantime will be enough!
This MWOD video has been very helpful – the adjustment they show first especially has been helpful in keeping me feel loose and ready to move.
I suspect that either the piriformis, it band, or both is also in on the party here, so another thing I’ve done a lot of is and out on the foam roller and my lacrosse ball. I don’t tend to spend a lot of time just going back and forth like a rolling pin, though – I’ve never felt that that did much. Instead I find the knotty spot and just hang out there, moving only slightly back and forth, and getting as much of my weight on it as I can.
The peanut is really good for doing the same thing on the point of the hip or right at the top of the it-band insertion area (the spot I am finding issues at), but it’s even better for popping the persistent knots out of my upper back. I don’t get fancy and advanced with it – I’m no mobility ninja or anything. I just get it centered at my upper back (while m on it) and then slowly scoot back so it rolls down my spine and rolls the knots out with it. Feeling the tension in that area let go is so satisfying. You can do this this with the roller too, it’s just less intense.
The massage stick is the least intense but most versatile method. Basically,it lets me go at whatever is sore, wherever I am, basically like it’s a rolling pin.
If you think you have an injury, as always – go see a real doctor, don’t rely on the internet – but in conjunction or if you’re just feeling persistently sore, some of my new friends could be your next BFF too and if nothing else they can keep you company while you recover.