I clicked to read this as I had heard about lower back pain and the feet. I also notice that my feet arches hurt more in the summer when I go barefoot more often. But I'm saving this article to come back to as I have experienced many of these symptoms at times due to working at a desk. I have also subscribed, thank you for these exercises suggestions
Thank you, Gary! When you're injured, it makes it hard to move around. But it really makes you realize the detrimental effects that sitting a lot can have on our bodies. Working on your fascia should help with your back and your gait. I really enjoy kayaking too, but it's more like an hour or so on a calm lake in the early morning to get out and enjoy nature's beauty. Getting in and out of the kayak requires strong legs and good mobility!
The balls are great! I use Yoga Tune Up Balls. She has different sizes, which I like. While a foam roller and massage balls aren’t quite the same as getting a deep tissue massage (no spa music and oils), you can really do a lot to get rid of those knots on your own just by using these simple, inexpensive tools.
Hi Daria, this is really interesting, thank you. I've recently visited a sports therapist to help with hip and thigh pain and numbness (I trapped a nerve a couple of years ago), as well as foot issues and shin splints. Her deep muscle treatment was excruciating but has really helped and along with gentle Pilates classes I'm looking for ways to maintain things. Knowledge is power and I will look into a foam roller to help. Thanks!
That's so smart to find ways to maintain the gains you've obtained with your sports therapist, Mic. Check with her on the foam rolling and ball work for recommendations and personal guidance on your specific situation. Knowledge is power! You're so right about that.
The hot yoga will loosen things up, but I find that foam rolling or ball work really takes it to the next level in maintaining mobility. And that's likely to help your golf game! Thanks for reading and commenting Andy.
This post is packed with valuable information, Daria! Thank you!
It’s wild how tightness in places like the feet or hamstrings can ripple all the way to your spine. I love that this piece highlights the power of myofascial release and mindful breathing to gently unlock those tension knots.
Thank you, Karina! Our bodies are amazing. They communicate with us, but we don't always listen and sometimes aren't sure exactly what they're telling us.
...just wanted to state how much I appreciate the work you're doing with your publications. I'm not your target demographic, necessarily (in terms of knowledge for immediate use), but I appreciate your imparted knowledge and wisdom because it's allowing me to forecast and preemptively engage Life in a manner (including some actions from learned tips you impart) that I hope will allow me to age with grace and best comfort.
[And this is coming from someone who envies A Life who's earned their way to a stature of longevity. Not everyone is fortunate enough to make it, There...let alone make it There, living well (as you know).]
Thank you Maurice! I’m glad you’ve found some benefits from my posts. What I write about applies to everyone. So I hope you keep reading and participate in the community.
Thank you Skip! Using the foam roller and resistance bands while you’re watching TV is a fabulous thing to do. And you are certainly doing something right to have pulled through your recent illness so well. So what ever you’re doing, keep it up!
thanks! I can't imagine going through what I went through if I wasn't as physically and mentally strong as well having a strong cardio-pulmonary system. I never heard the word "co-morbidity" until the Covid pandemic and everything I experienced in the hospital, including two days in ICU reinforced my gratitude for having done a lot of work to stay in decent physical shape over the years leading to this.
Working with all the doctors they threw at me, including ER doctors, ICU doctors, infectious disease specialists, 2 pulmonologists, and a thoracic surgeon, showed me how important it is not to have co-morbidities. It made my very challenging treatment so much easier to figure out.
I had no other presenting issues to work around. I had never smoked, rarely drink alcohol, diabetes wasn't an issue, I was a little overweight but nothing that was a problem, and had a pretty strong heart, according to my cardiologist, who I began seeing preventatively in 2021.
But, if someone had other presenting issues, it makes the treatments so much more complicated because so many of the medications have contraindications and they have to juggle it all.
And, as easy as my case was, it still took them 3 days to figure out what strain of pneumonia bacteria I contracted before they could target it with specific anti-biotics.
This experience was a blessing for me in the sense that I am now even more committed to a healthly lifestyle and once I get my strength back I'm hiring a personal trainer who understands nutrition as well to build me back up.
That's a great idea, Skip! Your story is both scary and inspirational. Scary because we can be in good health and taking care of ourselves, and then seemingly out of the blue we get sick or injured. Inspirational because you did go into it from a position of overall good health, which made your treatment and recovery much easier. There's never a downside to taking care of yourself.
Oh wow this is really helpful. I have a lot of pain in my neck and upper back and a very painful spot around my shoulder blade. I have been doing a few mins of yoga for the last week which seems to be helping but I’d like to try your suggestions too.
I find the massage balls to be very effective for upper back and shoulder blade discomfort you describe. If you'd like to go deeper on ball rolling, I recommend Jill Miller as a resource. This is a link to free videos showing how to use the balls in various areas. https://www.tuneupfitness.com/how-to-use-massage-balls I also use her balls, which you can buy directly from her site or from Amazon. I like her Yoga Tune Up balls because she has different sizes and they're not too hard, but not too soft either.
Most people are way, way too tight in the front of their body. We think of repetitive motion as swinging a hammer or something similar. However, repetitive motion is also sitting in front of a computer for 8 hours a day, holding your arms out in front of you on a steering wheel, or everyday chores. Think of everything you do with your arms in front of you, and now think of everything you do with your arms behind you. Over time, fascia shortens in response to repetitive motion (or aging, or injury). As the fascia in the front of your body shortens and pulls you forward, your body WILL maintain balance. As your body keeps shortening and pulling you forward, eventually you would fall over. Completely without our awareness, our body "helpfully" tenses all the muscles in our back to reel us into an upright position. So while your back and neck are screaming at you, the problem is tightness in the FRONT of your body. To quote fascia pioneer Ida Rolf, "go where it isn't". This means where the pain is being experienced is not always the source of the pain. The techniques employed by a Rossiter Stretching coach yield faster results than you can achieve on your own, if there's one on your area.
Thank you for this, Daria. Another information packed and helpful post.
Thank you, Cathy. I appreciate your comments.
I clicked to read this as I had heard about lower back pain and the feet. I also notice that my feet arches hurt more in the summer when I go barefoot more often. But I'm saving this article to come back to as I have experienced many of these symptoms at times due to working at a desk. I have also subscribed, thank you for these exercises suggestions
Thank you, Daria! Just what I am missing and you've offered a lot of helpful information here! Wonderful!
What a brilliant reference piece.
My lower back soreness came from a combination of altered gait and sitting more due a calf muscle tear. I couldn’t walk properly for three weeks.
I’m doing some of what you suggest and will try others.
I’m a 68 year-old marathon kayaker and have to get mobile enough to get back in my boat!
Thank you, Gary! When you're injured, it makes it hard to move around. But it really makes you realize the detrimental effects that sitting a lot can have on our bodies. Working on your fascia should help with your back and your gait. I really enjoy kayaking too, but it's more like an hour or so on a calm lake in the early morning to get out and enjoy nature's beauty. Getting in and out of the kayak requires strong legs and good mobility!
well, my roller sitting over there staring at me needs to get busy!
HaHa! Get to it Melissa. You know you'll feel better if you do. I also really like the balls, which can be easier to incorporate into your day.
I don’t have the balls, but might just get some - I would like to do the tennis ball massage for feet.
The balls are great! I use Yoga Tune Up Balls. She has different sizes, which I like. While a foam roller and massage balls aren’t quite the same as getting a deep tissue massage (no spa music and oils), you can really do a lot to get rid of those knots on your own just by using these simple, inexpensive tools.
Hi Daria, this is really interesting, thank you. I've recently visited a sports therapist to help with hip and thigh pain and numbness (I trapped a nerve a couple of years ago), as well as foot issues and shin splints. Her deep muscle treatment was excruciating but has really helped and along with gentle Pilates classes I'm looking for ways to maintain things. Knowledge is power and I will look into a foam roller to help. Thanks!
That's so smart to find ways to maintain the gains you've obtained with your sports therapist, Mic. Check with her on the foam rolling and ball work for recommendations and personal guidance on your specific situation. Knowledge is power! You're so right about that.
I’m a 39 year old who plays lots of golf and does hot yoga 3x a week but this was a great reminder to get back into foam rolling!
The hot yoga will loosen things up, but I find that foam rolling or ball work really takes it to the next level in maintaining mobility. And that's likely to help your golf game! Thanks for reading and commenting Andy.
Boy do I need this. Just saved it so I can go back to it.
I'm so happy to hear that! Foam rolling and ball work helps me like nothing else does.
Thank you, Karina! Yes I find myofascial relief almost magical!
This post is packed with valuable information, Daria! Thank you!
It’s wild how tightness in places like the feet or hamstrings can ripple all the way to your spine. I love that this piece highlights the power of myofascial release and mindful breathing to gently unlock those tension knots.
Thank you, Karina! Our bodies are amazing. They communicate with us, but we don't always listen and sometimes aren't sure exactly what they're telling us.
This post is power-packed and absolutely essential for everyone. Mobility is everything as we age. Thank you Daria!
Thank you, Cara. Mobility is the key to independence!
...just wanted to state how much I appreciate the work you're doing with your publications. I'm not your target demographic, necessarily (in terms of knowledge for immediate use), but I appreciate your imparted knowledge and wisdom because it's allowing me to forecast and preemptively engage Life in a manner (including some actions from learned tips you impart) that I hope will allow me to age with grace and best comfort.
[And this is coming from someone who envies A Life who's earned their way to a stature of longevity. Not everyone is fortunate enough to make it, There...let alone make it There, living well (as you know).]
So...cheers.
Thank you Maurice! I’m glad you’ve found some benefits from my posts. What I write about applies to everyone. So I hope you keep reading and participate in the community.
Indeed!
Daria, this is an amazing piece of work and its value is priceless.
I couldn’t agree more with your recommendations and I believe my wife and I are great examples of what you are suggesting.
And, even though we’re pretty good with the strategies you’re suggesting, we feel like we’re not doing enough.
The foam roller and PT bands are our friends and we often use them when “laying” around watching TV in the evenings.
Thank you Skip! Using the foam roller and resistance bands while you’re watching TV is a fabulous thing to do. And you are certainly doing something right to have pulled through your recent illness so well. So what ever you’re doing, keep it up!
thanks! I can't imagine going through what I went through if I wasn't as physically and mentally strong as well having a strong cardio-pulmonary system. I never heard the word "co-morbidity" until the Covid pandemic and everything I experienced in the hospital, including two days in ICU reinforced my gratitude for having done a lot of work to stay in decent physical shape over the years leading to this.
Working with all the doctors they threw at me, including ER doctors, ICU doctors, infectious disease specialists, 2 pulmonologists, and a thoracic surgeon, showed me how important it is not to have co-morbidities. It made my very challenging treatment so much easier to figure out.
I had no other presenting issues to work around. I had never smoked, rarely drink alcohol, diabetes wasn't an issue, I was a little overweight but nothing that was a problem, and had a pretty strong heart, according to my cardiologist, who I began seeing preventatively in 2021.
But, if someone had other presenting issues, it makes the treatments so much more complicated because so many of the medications have contraindications and they have to juggle it all.
And, as easy as my case was, it still took them 3 days to figure out what strain of pneumonia bacteria I contracted before they could target it with specific anti-biotics.
This experience was a blessing for me in the sense that I am now even more committed to a healthly lifestyle and once I get my strength back I'm hiring a personal trainer who understands nutrition as well to build me back up.
That's a great idea, Skip! Your story is both scary and inspirational. Scary because we can be in good health and taking care of ourselves, and then seemingly out of the blue we get sick or injured. Inspirational because you did go into it from a position of overall good health, which made your treatment and recovery much easier. There's never a downside to taking care of yourself.
Oh wow this is really helpful. I have a lot of pain in my neck and upper back and a very painful spot around my shoulder blade. I have been doing a few mins of yoga for the last week which seems to be helping but I’d like to try your suggestions too.
I find the massage balls to be very effective for upper back and shoulder blade discomfort you describe. If you'd like to go deeper on ball rolling, I recommend Jill Miller as a resource. This is a link to free videos showing how to use the balls in various areas. https://www.tuneupfitness.com/how-to-use-massage-balls I also use her balls, which you can buy directly from her site or from Amazon. I like her Yoga Tune Up balls because she has different sizes and they're not too hard, but not too soft either.
Most people are way, way too tight in the front of their body. We think of repetitive motion as swinging a hammer or something similar. However, repetitive motion is also sitting in front of a computer for 8 hours a day, holding your arms out in front of you on a steering wheel, or everyday chores. Think of everything you do with your arms in front of you, and now think of everything you do with your arms behind you. Over time, fascia shortens in response to repetitive motion (or aging, or injury). As the fascia in the front of your body shortens and pulls you forward, your body WILL maintain balance. As your body keeps shortening and pulling you forward, eventually you would fall over. Completely without our awareness, our body "helpfully" tenses all the muscles in our back to reel us into an upright position. So while your back and neck are screaming at you, the problem is tightness in the FRONT of your body. To quote fascia pioneer Ida Rolf, "go where it isn't". This means where the pain is being experienced is not always the source of the pain. The techniques employed by a Rossiter Stretching coach yield faster results than you can achieve on your own, if there's one on your area.
Why do all comments sound like the same voice...
Thank you for that information and insight, Valerie. I'm going to investigate a Rossiter Stretching Coach. I'm intrigued.