Yes, I got all of the water out. I focused on a number of things that helped relieve the issue. I focused on muscles along the scapula and then the traps. My muscles on the right side were so tight that it was pulling on my left side which wouldn’t allow my left side to release so everytime I would turn my head to the right, it pulled on the connection at the base of the skull severely.

Thank you Jeanette, that’s something that I will definitely have to try!

Kaitlin, sorry about that, I probably should have been a little more detailed. What I meant was when I try to foam , basically I can get on the foam roller and go up and down slowly, but I can’t pressure wave or tack and floss very much because the muscle feels so tight that it feels kind of like I am entering the “pain cave”. I haven’t had anyone film it or anything because no one is typically at the gym when I go because of the extremely late or early times that I am able to go. I am pressed for time sometimes whenever I do my mobility work before the gym so I honestly may not be spending enough time doing it. I feel my tight legs could be a result to having to stand for 8-10 a day at my job. Any advice on what to do to unglue or undo anything from standing all day? My hips seem to have a large amount of tightness so I always have a lot of trouble getting them to open up.

I’m sorry its actually the banded hip extension, its similar to the couch stretch…its right below my hip on the outside of my quad and feels like it is somewhat in my IT band too. It’s a sharp burning pain almost like the band is cutting into it but I do the movement with the same amount of stretch and same position on my other side and no problems.

I just recently started doing some of the mobility techniques I saw in some of the videos on here. Primarily the ones from the episodes “Rebuilding the feet”.

I believe my knee pain is a source of my running technique. It largely developed from my knee break because I use to wear orthotics to correct my arch and my feet land very loudly almost sounding like I am stomping my feet. I have begun doing some of the running drills as a result. I also feel that my hamstrings are shortened some due to lack of stretching and mobility work when my knee was recovering.

I saw a PT when I had my knee broken and he said it was not a bad issue just to keep an eye on it and the only permanent thing they know of to fix it so it doesn’t happen anymore even with bad form is to have surgery and have the tendon reposition.

 If you have any mobility work you would generally recommend for some of those issues to get me pointed in the right direction that would be great too!