Experiencing sharp and persistent pain in my right hip led me to halt my new training routine. I expected the pain to subside after I stopped training as I had stopped exerting my muscles. But, the pain persisted and got so severe that even daily activities such as walking fast or sudden movement would trigger unbearable pain.
This flagged off my temple run from a GP to an orthopedist to test laboratories, back to orthopedist and finally to an osteopath. The diagnosis was a simple but a revelatory one. The pain was coming deep from my gluteal region or from the piriformis muscle to be more exact. My new exercise routine exerted and demanded support from my contracted and tight muscles, failed to get it and caused massive inflammation.
Our muscles contact and form stubborn muscular knots in the body for various reasons:
– Sitting in a chair for long hours causes glutes to tighten up ( largely the reason why back ache is so common among the office workers)
– Running / training causes the muscles to tighten up and light stretching is not enough to release the tension
– Not maintaining the right posture, lack of hydration, lack of sleep, inadequate nutrition and stress are some of the other contributing factors
Though the body naturally wants to be healthy and strong, the natural healing mechanism is not quite enough, especially after we cross the twenties and it needs assistance in breaking up these muscle knots and resuming normal blood flow and function.
My osteopath at Central Healing introduced me to foam rolling and I have incorporated ten minutes of rolling into my daily routine to ease off the tightness in the body. I especially recommend it to my my fellow office workers who sit for long hours and often succumb to the gnawing back pain.
What Is Foam Rolling?
Foam Rolling is a self massage technique that helps to release the muscle tightness. It can be peformed using a foam roller, lacrosse ball or even your own hands. You apply pressure to specific points or knots that have formed in your muscles and bring them to their normal, elastic and healthy form.
How does it work?
Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.
The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue.
Thank you sportsshoes.com for the picture
Here is a less than 3 minutes video from howcast.com on using foam roller to ease out your lower back pain:
A less than 2 minutes video from howcast.com that shows how to get a better posture using a foam roller