The 5 Minute Fix For Your Muscle And Joint Pain

Author: Strumos Fitness | | Categories: Certified Fitness Trainer , Injury Rehab , Nutrition Coach , Online Fitness Coaching , Online Trainer , Personal Trainer

As a full disclaimer; this is an introduction into identifying what muscles and joints are the cause of imbalances that produce pain. This is ONE PART of fixing the problem long term along with strengthening weak muscles and integrating it into everyday life.

Think of this as a quick and easy first step on the way to relieving pain if you don’t have a ton of time to work out and move on a daily basis. But even 5 minutes a day can make a difference. All it requires is a foam roller, a lacrosse ball, or something similar that allows you to put pressure on tense tissues.

Personal Trainer Toronto

Your weapons of choice

You’ll notice quite a bit of overlap between typically overactive muscles for different places of pain. Understand that the body is a kinetic chain, and weakness in one area has a cascading effect on the entire body. Issues at the ankle can affect the hip and compensations at the shoulder can affect the head and neck.

Based on a typical lifestyle, there are groups of muscles that tend to be overactive, causing these issues. And they are our primary target for SMR or self-myofascial release. Putting focused pressure on overactive muscles causes them to release, restoring the normal balance of different muscle groups. Unless otherwise specified, the goal is to find tender areas along the muscle and hold it there for at least 30 seconds before moving on.

I will be using the full names of muscles. But don’t worry I will be providing pictures and also identifying them with their common names.

PROBLEMS WITH THE HEAD AND NECK

Common signs and symptoms:

  • Neck pain and stiffness
  • Headaches
  • Trouble sleeping
Personal Trainer Vaughan

Typical postural assessments:

  • Forward head posture
  • Rounded shoulders and upper back
  • Shrugged shoulders
Personal Trainer Toronto

Overactive areas and muscles:

  • Thoracic Spine (mid back)
  • Upper trapezius (upper neck)
  • Sternocleidomastoid (neck muscle)
  • Levator Scapulae (neck muscle)
Personal Trainer Vaughan

MOBILITY PRESCRIPTION

  • Personal Trainer Markham

    T-Spine rolling

  • Personal Trainer Markham

    Upper traps and neck SMR

PROBLEMS WITH THE SHOULDERS

Common signs and symptoms:

  • Shoulder pain
  • Shoulder impingement and tendonitis
  • Rotator cuff strains
  • Biceps tendinopathy
Online Trainer Toronto

Typical postural assessments:

  • Rounded shoulders and upper back
  • Forward head posture
  • Shrugged shoulders
  • Difficulty reaching overhead or behind
Personal Trainer Vaughan

Overactive areas and muscles:

  • Pectoralis major and minor (chest)
  • Latissimus dorsi (lats)
  • Thoracic Spine (mid spine)
  • Upper trapezius (upper neck)
  • Personal Trainer Markham

    Pecs

  • Online Trainer Markham

    Lats

MOBILITY PRESCRIPTION

  • Online Trainer Markham

    T-spine rolling

  • Online Trainer Toronto

    Lat rolling

  • Online Trainer Toronto

    Upper traps and neck SMR

  • Online Trainer Toronto

    Pec/chest rolling

PROBLEMS WITH THE LOWER BACK AND HIPS

Common signs and symptoms:

  • Lower back pain
  • Hip pain and impingement
  • Sacroiliac (SI joint) dysfunction
  • Hamstring, quadriceps, and groin strains
Personal Trainer Vaughan

Typical postural assessments:

  • Anterior pelvic tilt
  • Excessive forward lean
  • Hip shifts (weight shifts)
Personal Trainer Markham

Overactive areas and muscles:

  • Hip flexor complex (front hip muscles)
  • Gastrocnemius and soleus (calf muscles)
  • Latissimus dorsi (lats)
  • TFL/IT band (lateral hip muscles)
  • Online Trainer Toronto

    Hip flexors

  • Online Trainer Markham

    Calf muscles

  • Online Trainer Markham

    Lats

  • Personal Trainer Toronto

    TFL/IT band

MOBILITY PRESCRIPTION

  • Personal Trainer Markham

    Hip flexor rolling

  • Online Trainer Toronto

    Calf rolling

  • Online Trainer Markham

    Lat rolling

  • Personal Trainer Toronto

    TFL/IT rolling

PROBLEMS WITH THE KNEES

Common signs and symptoms:

  • Knee pain
  • Patellar tendinopathy (Jumper’s knee)
  • ACL (or any ligament) injury
Personal Trainer Markham

Typical postural assessments:

  • Knees cave in
  • Feet flatten
  • Feet turn outward
  • Poor dorsiflexion (toes up motion)
Online Trainer Toronto

Overactive areas and muscles:

  • TFL/IT band (lateral hip muscles)
  • Adductor complex (inner thigh/groin muscles)
  • Gastrocnemius and soleus (calf muscles)
  • Personal Trainer Markham

    TFL/IT band

  • Personal Trainer Markham

    Adductors

  • Personal Trainer Vaughan

    Calf muscles

MOBILITY PRESCRIPTION

  • Personal Trainer Richmond Hill

    TFL/IT rolling

  • Personal Trainer Vaughan

    Adductor rolling

  • Personal Trainer Toronto

    Calf rolling

PROBLEMS WITH THE FOOT AND ANKLE

Common signs and symptoms:

  • Plantar fasciitis
  • Achilles tendinopathy
  • Shin splints
  • Frequent ankle sprains
  • General foot and ankle pain
Personal Trainer Vaughan

Typical postural assessments:

  • Excessive pronation (feet flattening)
  • Feet turn out
  • Decreased dorsiflexion
Personal Trainer Markham

Overactive areas and muscles:

  • Gastrocnemius and soleus (calf muscles)
  • Peroneals (lateral ankle muscles)
  • Hamstrings (back of the thigh muscles)
  • TFL (lateral hip muscles)
  • Personal Trainer Vaughan

    Calf muscles

  • Personal Trainer Vaughan

    Lateral ankle muscles

  • Personal Trainer Vaughan

    Hamstrings

  • Personal Trainer Markham

    TFL

MOBILITY PRESCRIPTION

  • Personal Trainer Richmond Hill

    Calf rolling

  • Personal Trainer Richmond Hill

    Hamstring rolling

  • Personal Trainer Richmond Hill

    TFL and peroneal rolling

Keep in mind that this doesn’t just have to be in response to pain. These muscles tend to be overactive in everyone, regardless of if you’re feeling the symptoms. You can use these methods to “prehab” yourself to prevent the pain from coming in the first place.

To your good health,

Online Trainer Markham

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