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Lower back and upper back are a starting place.
Lat/QL/trap are others which can impact.
Are you seeing improvements with what you are doing to work on these areas?
Your body will make compensations wherever needed when there is an injury.
Yes, ankles and feet limitations/restriction in motor patterns can impact upstream back and shoulder.
The body makes compensations to allow you to complete what you are trying to do.
You can see impact of ankle restrictions upstream at the calf, shin, hamstring, and downstream at the foot.
Addressing= spending time on what needs attention. Mobility, soft tissue, motor control etc. depending on which aspect needs attention.
Your need to get your brain involved. On the trouble spot contract as hard as you can for 5 seconds, completely release the breath. Take a second breath into your diaphragm, completely release the breath.
If something feels sketchy it is sketchy don’t continue doing it.
Did the practitioner give you anything to be completing myofasical release.?
Have you used Crossover Symmetry?
Yes, your sleeping position is an impacting factor.As is your pillow.
Build into time with a changed sleeping position. If you lay on the couch watching TV at night, or if you watch the news or a show (s) in bed at night. Doses of the new position will increase the time you are able to tolerate the position.
Episode 38: Your Pillow is Killing Your Neck?
Dewd, Your Bed Is Trashing You and Making You Slow and Weak
Episode 39: Sleep, Pillows, and What Your Low Back Says About Your KB Swing
Adaptation Error: Don’t Sleep on Your Stomach & The Right Bed
An ice bath can be used for down regulation.
Depends the reason you are icing. For treatment of an injury its a no go.
People, We’ve Got to Stop Icing Injuries. We Were Wrong, Sooo Wrong | Community Video
(A year later) Peoples, We’ve Got to Stop Icing. A Year Later…. | Community Video
If you saw improvements with deep tissue massage you can use that protocol.
If the practitioner has identified the origin of your symptoms things can get resolved.
If the origin has not been identified the symptoms will show up again because the cause is still present.
Addressing symptoms can get expensive.
Finding a solid practitioner is KEY.
Practitioners approaches differ based on the type or focus of their training and their movement practices.
Ask others at your box or gym for recommendations, ask friends this is one way to get information about a practitioner.
Have you checked the MWOD List for a practitioner in your area?
Having an open mind to a new practitioner is one aspect.
Letting go of expectations is huge.
Graston is a company not a technique.
Instrument Assisted Soft Tissue Mobilization (I.A.S.T.M.) is the technique.
Yes, I know a lot about I.A.S.T.M. I work with athletes to address recovery aspects of performance and other aspects which impact performance. I use HawkGrips which are used to address soft tissue irregularities to improve range of motion
and /or relieve pain. They can be used to break up scar tissue. The
different size and variety of edges allow for precise treatment,
immediate response, and quicker recovery. Treatment is non- invasive and
can address a legion of conditions.
Yes, I’ve had ART treatments to address areas which needed attention.
IASTM and ART can address the cause of a situation. Addressing the cause is how something is resolved.
There are a lot of different protocols and it is identifying which best addresses the issue.
Pain/soreness, sliding surfaces, mobility, motor controls or another cause.
Combining protocols is very effective.