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The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
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following on MWOD’s theme of spine first, i would work on posture to make sure your spine has the right curves, and make sure your head is straight up and on the neck. is the head pushed forward? good posture should have the earhole lined up with middle of shoulder, middle of elbow, middle of hip, middle of knee, ankle bone.
if i were to take a guess at only what you describe, i would say that your left glute has some dysfunction. the evidence would be the tightness/spasms in the low back and leg. with your glute out of the kinetic chain, your low back and your hamstrings compensate for the lack of glute involvement and take up the load. without the glute, they will overload and produce symptoms like yours.
if sore feet, i would use a lacrosse ball on the floor. put your foot on it, and massage the bottom of the foot.
Hey Brian, questions:
Does it still hurt? If there is pain you probably should see a clinician.
If it’s generally ok, have you tried rolling it out with a lacrosse ball? Put it on the sore spot, lay back on it gently, then move the arm around and overhead. Go upstream and downstream from there. Also go all around the scapula.
Note that I have a rib that likes to pop out, which fires up one thread of some muscle under my left scapula. Whenever I get it or back in, it feels a ton better. But it has a habit of popping out a lot now which sucks.
without looking at any pics of you sitting, i’m guessing that as you tire from long periods of sitting, your pelvis is rolling back into posterior tilt, causing lumbar flexion, and that probably puts pressure on the disc and creates pain.
hmm have you tried voodoo flossing:
unfortunately you are correct. the search is pretty lacking on MWOD. and the DailyRXes don’t have enough keywords attached to them to get searched well.
whoops i should have looked closer at the link – you’re right in that you posted it! sorry about that.
IMHO i always tell people to do a mob that sets the femur head back in the socket after couch stretch. i don’t have evidence that this is necessary, but it’s more intuition since our femur heads tend to be biased forwards any ways that putting in back as the last thing you do during mobs is a good thing overall, whether before or after workout, or just mob-ing during the day. so any moves that bias your femur heads to the front may be necessary for the mob itself, but generally i think it’s good for the 21st century population to put it towards the back whenever possible (or more than likely re-centering is what occurs when you put it “towards the back”).
this is an awesome dailyRx on hip IR:
some other good ones:
hmm i’m guessing for a public blog you’d want some of the older public videos? Try these:
this dailyRX from Dr. T is pretty good mini discussion and treatment of the diaphragm: