Why The Foot Pain Is Connected To The Neck Pain: Your Movement Patterns Shape Your Body

In the yoga world, if we get pain somewhere in the body, we take it as a call to action and begin to stretch that particular area. This approach is often ineffective, because in the words of prominent physiotherapist Diane Lee “It’s the victims who cry out, not the criminals.” This statement requires a fundamental shift in perspective – just because something is hurting doesn’t mean that it is the source of the problem. Now why is that? Why does the old pain in your right foot eventually shows up as tension in the neck? This happens because of fascia.

Fascia is that cotton candy-like connective tissue, that for hundreds of years had been carefully scraped off by anatomists to expose muscles and bones, and considered irrelevant. In the last couple of decades, however, fascia has been reclaiming it’s role as a vital whole-body communication network.

So what is fascia and why should we, yoga teachers and practitioners, care about it? Fascia is the connective tissue that serves both as a bag that holds muscles , bones, organs, etc, and the packing material in between those structures. It is comprised mostly of collagen fibers. For example, when you look at an individual muscle, you will see that fascia wraps individual muscle fibers, groups of fibers and muscle as a whole, becoming more dense toward the end and forming a tendon, which then seamlessly blends into the fascia that envelops the bone.

“Without it’s [fascia’s] support, the brain would be runny custard, the liver would spread through the abdominal cavity, and we would end up as a puddle at our own feet.” (1)

So the fascial system is an all-pervading physiological network, as important as the circulatory and nervous systems. It is a vast and truly fascinating subject, if you are interested in how the body works. Here we will focus on two qualities of fascia – its continuity and its ability to transmit tension.

As yoga teachers we always concern ourselves with the idea of connection (hence the definition of yoga as “union” or “linking”), yet we often fall into the mechanistic view of the body as a system of levers and pulleys. We tell students that “this pose stretches this muscle”, as if anything in the body works in isolation. In the world of fascia the muscle is linked to the bone, which is linked to the ligament, which is linked to another bone, and then a tendon and another muscle, etc. It’s perfectly fine to study muscle action, characteristics of ligaments, etc. as long as we remember that they are all part of an interconnected fabric within the body and affect each other constantly.

Beyond linking everything to everything, fascia has an important role of communicating mechanical information by the interplay of pulls and pushes. Just like a snag on a sweater can run across the fabric, the tension is transmitted in the same way from one place in the body to another via a fascial net. A human body is a constant interplay of internal and external forces that need to be balanced and distributed. As a result, there are predictable patterns of tension throughout the body that are necessary to keep us upright and allow a wide range of movement. “Strain, tension (good and bad), trauma, and movement tend to be passed though the structure along these fascial lines of transmission.”(1)

To describe those predictable lines of tension, Thomas Myers had adopted the term myofascial meridians (not to be confused with acupuncture meridians – a bit different). A myofascial meridian basically describes a line of tension that runs through a sheet of fascia that connects and envelops several muscles. I can’t help but think of a silly cartoon from my childhood of a cat and a dog pulling on a sausage link.

It is kind of like that. The casing of the sausage link is like fascia, while muscles form the contents. When it’s pulled in the opposite directions, the tension is created that is transmitted throughout the entire length.

Let’s take a look at two “cardinal “ myofascial meridians: Superficial front line and Superficial back line. Just by looking at them it is obvious that SBL and SFL need to balance each other to support the upright position. If the SBL becomes too tight and shortens, you will end up with a “military” posture with some or all posterior (back) muscles shortened and bunched, and the anterior (front) muscles pulled and strained. Or the reverse can be true as well in a “collapsed” posture with a rounded thoracic spine and flattened lumbar curve. The military posture might come with tight hamstrings, but if you only focus on stretching the hamstrings, you won’t resolve the issue. This is where we need to look at the body wholistically (as a whole) and identify the patterns of tension that run throughout

Some patterns of tension are predictable because of body’s organization; others are unique because of the movement patterns, past injuries, etc. Basically, your body responds to the loads that you put on it. For example, one of my former students who spent 30 years driving a folklift in this position, developed his own unique pattern of tension that spiraled around his body and manifested as severe hip and sacrum pain. Just working on his hips wouldn’t be enough, since his hips were the “victims” of this entire unfortunate movement pattern.

In words of Brooke Thomas, “We become the shapes and movements that we make most of the time.”(2) And those patterns do not go away when we go to a yoga class. If a student of mine is used to hiking her right hip up while walking, she will do the same thing while attempting the tree pose. This is where awareness comes in. If we do our yoga practice on autopilot, we reinforce the patterns that we already have. If we pay close attention to what we are doing, we have a chance to overcome those habitual movement patterns. This is one of the reasons we repeat each pose a few times before we hold it – it gives us an opportunity to examine our movement patterns and correct them if necessary (read more about it).

RESOURCES

1. Thomas W. Myers Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists   – In-depth exploration of fascia and myofascial meridians with extensive list of references.

2. Brook Thomas Why fascia matters  – Free, down-to-earth, fun look at fascia and why it matters.

This aeticle originally appeared on sequencewiz.org and was written by Olga Kabel

What Is Cupping & Will You Love It?

Celebrities like Gwenyth Paltrow, her husband Chris Martin, Jennifer Aniston, and Victoria Beckham are all fans of cupping. This ancient technique is becoming trendy, and while I’m not usually a follow-the-crowd kind of girl, I do appreciate good publicity for Chinese Medicine.

Cupping is an effective remedy commonly used in Traditional Chinese Medicine, and the more people who know about it and appreciate the benefits, the better. The earliest written documentation of Chinese cupping dates back three thousand years, when it was recommended for the treatment of pulmonary tuberculosis. Cupping is not exclusive to Chinese Medicine. Similar treatments have been used by ancient Egyptians, North American Indians, early Greeks, and in other Asian and European countries.

Cupping uses suction applied to glass, plastic or bamboo cups (they often look like glass jelly jars) to pull up the tissue in an affected area . The suction causes a negative pressure, and the underlying skin is raised, or sucked, partway into the cup. You'll usually feel a tight sensation in the area of the cup, and that often feels very good. Cups are left in place for 5-20 minutes, and sometimes the cups are moved around on your back in a gliding motion. Cupping relaxes your muscles, stimulates blood flow, lymph, and Qi to the affected area and throughout your body.

One important thing to know about cupping is that although it is an effective, safe technique, you will probably be bruised afterwards. The cups leave distinctive pink, red or purple circles or streaks where they are placed. The skin discoloration may last anywhere from a few days to a couple of weeks. Generally, the bruises don’t hurt, though occasionally they may be a little sore. I always recommend that my patients drink plenty of water and take an Epsom salts bath after a cupping treatment because the salts are anti-inflammatory and can help prevent or relieve soreness. Cupping can be repeated once the marks have cleared up.

Cupping is often combined with an acupuncture treatment, but can also be used alone. It's wonderful for treating many conditions, including stress, pain relief, allergies, flu, colds, back pain, anxiety, muscle aches, red itchy skin conditions (cups are not placed on areas of the skin that are inflamed), and fevers. Cupping also enhances circulation and pull toxins from your body’s tissues.

To some people, this may sound like an unusual treatment, but once you try it, you'll understand why cupping is winning fans among athletes, celebrities, and all the rest of us who want to remain active and feel great.


Article originally appeared on Mind Body Green and was written by Jennifer Dubowsky

Rolfing Therapy: A Way To Align The Body And Relieve Pain!

There are many hands-on pain relief methods, such as massage, trigger point therapy, reiki, stretching, physical therapy... Among these is Rolfing. Learn more.

Rolfing is a method of structural integration accomplished by soft tissue manipulation and movement education. Developed in the 1950s by Ida Rolf, this bodywork method has allowed people to stand straighter, move better than ever and gain height through its focus on correcting tissue fixations.

It is no secret that physical and emotional stress leaves its mark in the body via tight muscles, cramps, trigger points, aches and pains. Every time we have been in a stressful situation, our body has reacted by tightening up and holding that stress in the tissues.

What Is Rolfing?

Every physical sprain or strain we have suffered is still locked into muscle memory. Is there any doubt as to why we suffer chronic pain, especially musculo-skeletal pain?

There are many hands-on pain relief methods, such as massage, trigger point therapy, reiki, stretching, physical therapy and others. Among these is Rolfing, which specializes in soft tissue release.

Basically, by releasing the adhesions and scar tissue holding muscle, fascia and tendon locked into spasm, the body can be corrected and free motion returned. This is accomplished by direct deep pressure that a practitioner applies to the body of a client with their fist, fingers and elbows.

Rolfing may be painful for some because of the deep pressure and tearing actions used. However, the pain only remains while the treatment is in session. The pain is evoked by the pressure exerted into the adhered soft tissue areas.

Once the adhesions are worked out, the pain subsides and the body is returned to normal ranges of motion and suppleness.

The Benefits Of Rolfing

Since Rolfers differentiate between good posture and correct body structure, they strive to organize the skeletal system that has been made "Crooked" through injury and stress. By correcting the underlying structure of the body, and also removing adhesion of muscle and connective tissue, the body can realign and hold itself properly. And with proper structure and posture comes pain relief.

Through Rolfing sessions people can expect to improve flexibility, athletic performance, reduce swelling and pain, increase range of motion and correct posture. All types of performance improve and pain disappears when the muscles fire completely and rest completely. And this can only happen when the body is correctly aligned.

You might be asking yourself how Rolfing is different than regular massage. The difference is in the focus on the body treatment. Whereas massage improves circulation and helps relaxations and short term stress, Rolfing focuses on re-ordering the body to prevent the pains returning. Also, whereas massage works on muscle tissue Rolfing works on the fascia or connective tissue.

Conclusion

So if you suffer muscle or skeletal pain and have tried traditional massage, why not go one step farther and give Rolfing a try. It's a deeper therapy that may be the answer you are seeking.

Article originally appeared on BodyBuilding.com and was written by Steven Hefferon.

Benefits of Foam Rolling

You’ve probably seen it. Those people at the gym, rolling around on the floor with a giant cylinder thing, and wonder “what the heck are they doing?” Well, it’s time for you to jump on the bandwagon too, because foam rolling really can change your life. And if not your life, it can at least change your workout.

Foam rolling, or self-myofascial release, as it’s technically called, is basically like a deep tissue massage for your muscles. It’s a type of soft-tissue therapy that focuses on connective tissue called fascia. Fascia is tissue that connects with your muscles, bones, and ligaments to provide support throughout your entire body. (1)

When it works properly, fascia is elastic and can stretch and move as one with the rest of your body. However, many times, due to intense workouts, poor posture or movement patterns, stress, and lifestyle factors, fascia can tighten and become stiff, restricting movement and even causing pain.

Unfortunately, conventional stretching on its own doesn’t always release tight fascia. Direct pressure from a massage therapist, or a tool like a foam roller, or even a lacrosse ball, is needed to release those tight muscles and tissue. It’s important to have muscles and fascia supple and elastic for proper muscle movement and function.

1. Improves Range of Motion & Performance

Exercise, injury, and lifestyle can cause your fascia to tighten and cause trigger points, or “knots”. These knots are what restrict both mobility and performance. Foam rolling can break up those knots and return muscles and soft tissue back to normal, increasing range of motion. With an increased range of motion, you can perform better in your workouts by engaging muscles fully to increase strength and power. (2)

2. Relieves Muscle Soreness and Aids in Recovery

Fascia provide your muscles with support and protection. Overuse, injury, and even inactivity can cause fascia to tighten, causing inflammation and irritation. Foam rolling breaks up those knots which can actually help increase circulation to your muscles and connective tissues. With better circulation and more oxygen, your muscles can recover faster and you’ll experience less muscle soreness. (3)

3. Relaxes Muscles

Just with deep tissue massage, foam rolling applies direct pressure on tight muscles and knots which helps them relax and release tension. “Rolling” over your muscles and trigger points creates a similar effect that a massage therapist uses when kneading your muscles. (4)

4. Lengthens Muscles & Prevents Injury

Just as it increases range of motion, foam rolling allows you to stretch your muscles more efficiently as well. Foam rolling lengthens muscles and breaks down scar tissues that can prevent you from reaching your deepest stretch. It allows muscles to return to their normal length, which in turn allows for proper muscle function. When your muscles are efficiently stretched and function properly there is far less risk of injury.

5. Correct Muscle Imbalances

Because foam rolling can relax tight muscles, improve range of motion, and lengthen muscles, it allows your body to perform better. It helps correct muscle imbalances by relaxing the overactive, tight muscles, and allowing for proper movement to strengthen the weak, underactive muscles.

6. Can Boost your Immune System

A healthy myofascial system directly correlates with a healthy immune system. Your lymphatic system detoxifies your system and keeps it healthy. Lymph, or lymphatic fluid, runs along the facial plane of your body. When the fascia in your body are tight, it restricts the movement of lymph. Foam rolling will release tight fascia, allowing for proper detoxification and immune function. (5)

Fair Warning: Foam Rolling won’t feel that great…

For some, foam rolling seems as if it can’t possibly help if it is so painful while actually doing it. But again, think of it as a deep tissue massage. Most people understand and know that deep tissue massage can be uncomfortable and even painful. Foam rollers are really just a tool used as a substitute for the hands, elbows and forearms of the massage therapist.

When foam rolling, it is important to choose the right type of roller to start with to minimize the amount of discomfort in the beginning (sometimes the pain the first time can be enough to scare people off forever!). Foam rollers come in different densities, or “hardnesses”. The harder to roller, the more painful it will be if you have extremely tight muscles and fascia. When starting a foam rolling program, choose a softer roller (usually colored white or light blue) and start there.

As soon as you move off of the foam roller, the muscles you were working on should stop hurting and actually feel relieved and more relaxed. As the discomfort starts to go away when foam rolling, this means that you have been able to work out those knots.

As you progress through a foam rolling program and the pain starts to decrease, you gain flexibility and increase range of motion, and then move up to the next level of hardness in rollers (usually a black roller). Eventually, you will become accustomed to the uncomfortable feeling and even start to enjoy it. You may eventually even want a roller that is lined with a PVC pipe in the middle to really dig into those muscles.

Tips for Foam Rolling

• • Roll each muscle group for 1-2 minutes and roll very SLOWLY. When you hit a tight spot that is painful or uncomfortable, HOLD on that spot for 30-45 seconds. You should feel the tension release slowly.

• • Make sure to keep breathing, even when it’s painful. Holding your breath won’t allow the muscles to release and relax.

• • Be sure to RELAX the muscle as best you can. If you are flexing or tensing the muscle group you are trying to roll out, you won’t feel the trigger points you need to release.

• • Drink plenty of water for the next 24 hours. Your body needs to rid itself of the lactic acid released after rolling.

• • The next day your muscles may be a bit sore. That’s normal, they should feel slightly fatigued and possibly a tiny bit tender. Wait 24-48 hours to foam roll again if you’re sore.

• • Never roll on a joint or bone and DO NOT roll your lower back. Also, when rolling your upper back be careful not to roll directly on your spine, instead always roll one side of your back at a time by slightly leaning to that side. There are small knobs on your vertebrae, called facets, that could get injured when rolling directly on your spine.

• • If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.

This a full body foam rolling routine for you to get started with. Some muscle groups may be more sensitive than others, THOSE are the ones that you need to focus on! You will eventually be able to feel which muscle groups tend to always be tight for you personally. If you work at a desk (like most people) some areas to pay special attention to are the chest (and fronts of shoulders), lats, hip flexors, and IT-band.

1. Chest

Lay facedown with the bottom of the foam roller angled away from you, and your arm extended out to the side over it. (The foam roller should rest in the crease of the front of your shoulder.) Lift your stomach and hips off the floor to press your weight into the foam roller. Roll forward and backwards a few inches over your chest and your front shoulder muscles. Repeat on the other side.

2. Lats

Lie on your RIGHT side with the foam roller just under your armpit and your RIGHT arm extended over the roller. Bring your LEFT leg over and place your foot on the ground for support. Press all of your weight into the foam roller and roll along the RIGHT side of your torso from your underarm to the bottom of your rib cage, and then roll back up. Repeat on the other side.

3. Thoracic Spine

Lay with the foam roller in the middle of your back across your shoulder blades. Clasp your hands behind your head for support, but don’t pull on your neck. Shift slightly to your RIGHT side and lift your hips off the ground to put as much weight as possible up your upper right back. Roll from your shoulder blades down to the bottom of your rib cage and back up. Do NOT roll directly on your spine. Repeat on the other side.

4. Glutes/Piriformis

Sit on top of the foam roller with your RIGHT ankle crossed over your LEFT knee. Shift your weight to the RIGHT slightly to apply pressure onto your right glute. Roll forward and back slightly to release, then switch sides.

5. Hip Flexors

This can sometimes be a tricky muscle group to reach. The best way to hit it is to angle the upper part of the foam roller away from you so that the bottom part of it lines up with the crease of your pelvis and hips. Roll back and forth a few inches to release the hip flexors and shift your weight slightly from side to side to hit those muscles a little differently. Repeat on the other side.

6. Quads

Lay facedown, almost in a plank position on your elbows, with the foam roller just under your hips on your quads. Shift as much weight as possible onto the foam roller and slowly roll down your legs to just above the knee and roll back up. Also, try externally rotating your legs to hit the inside quad muscles, and internally rotate your legs to hit the outside quad muscles.

7. IT-Band

Lay on your side, with the bottom RIGHT leg placed onto a foam roller between the hip and the knee. Cross your LEFT leg over and place the foot on the floor. Place as much weight as possible into the bottom leg and roll from the hip to just above the knee and back up. Repeat on the other leg.

8. Calves

Sit on the floor and place the foam roller under your RIGHT lower leg, between the base of your calves and your Achilles. Cross your LEFT leg over your right. Press into your hands and lift your hips off the ground to apply pressure onto the roller. Slowly walk your hands towards the foam roller to roll it up your leg. Stop just below the knee and roll back down. The most sensitive spot will mostly likely be at the base of your calf muscles. Repeat on the other leg.

Article originally appeared on http://blog.paleohacks.com/foam-rolling/ written by Deanna Dorma.