Last year I got really addicted to foam rolling and trigger point release balls because they were the only thing that made the tightness go away. It sounds kind of crazy, but eventually i was doing it for 4-5 hours at a time, because i felt 'wrong' without it. Definitely was making it worse in the long term. Now i use a vibration plate for 10 minutes before any strengthening exercises. Just standing on it and focusing on engaging different muscles in the legs and pelvis has worked wonders in convincing them to relax. It's quite meditative and really helps with training proprioception and stability.
I can relate to that although I have to say mine wasn't hours. I would roll on the floor before bed for a good 20mins just to feel a release, even tennis ball...(still guilty if that though!)
Thanks so much, Jeannie! Explains why the pain always got worse after foam rolling, even though multiple Osteopaths, Chiropractors and PTs recommended it to me 🙈🙈 I discovered that for me, strengthening and NOT stretching or foam rolling the problematic areas is the key for minimizing pain and stabilizing instable joints
I was worrying exactly about my arm stability whilst foam rolling, glad it is not just me thinking about that!! Thank you so much for this video, I find it very helpful!!
Yes, I love this topic Jeannie, and I agree with the extreme difficulty holding yourself in positions for the foam roller! I have one and use it only occasionally for very specific areas. Some fascia was very stuck and frozen in my body after living for years bracing, guarding and locking my body to find stability - plus - injuries, surgery sites that were glued. I have found using pressure with a fascial tool helps to melt down stuck adhesions. We then need to find the correct movement and strengthening to avoid collapse. Thank you Jeannie for enlightening this important topic to the community!
Thank you so much for alerting me to fascia as a sensory organ. I have 'seized up' several times and it is terribly painful. I am not under relentless stress and chronic pain but you have inspired me to keep moving (in the good ways). I wish I could find a local PT who understands these things.
@@JeannieDiBonHypermobility Thank YOU! I meant to say I AM in relentless stress as a caregiver, and in chronic pain. Long story but a few years ago, I had to stop my long, barefoot walks on the beach (that's when I first found you --- rehabbing my bunioned-feet) and that ended up weakening my core and affecting my balance. I went into PT (again) and got some good help but I really need someone like you to evaluate my gait, especially. I am pretty compliant about exercising. Is Zebra Club still a thing? Link?
In my experience my fascia gets tight just by trying to hold lax muscles in place. Just being vertical gets my fascia so tight, by the time I go to bed I'm really constructed and in pain. Yes rolling is painful too, I don't do it every day, but if I don't do it, my.movement becomes more restrictive. Rolling is the only thing I have discovered that releases big muscle groups in my back and buttocks. When I roll in the morning I get pain relief and more mobility during the day.il I also do not use the roller every day , just when I feel I need it. I don't have the money for a fascia release massage so this seems to b the only alternative. I don't use it for ITV band.
I don't foam roll on the IT band but i do use it to help woth neck and back pain. I can't work due to EDS, I don't have anyone to help me with my gait etc, it's too expensive and theres no NHS help in Scotland.
I had never heard of foam rolling until now. But, to your question about why someone would need to do it on an ongoing basis, my first thought was that there are lots of practices we need to continually do. Exercising or being active, for instance. Your points after that made sense. I look forward to watching more of your videos. :)
Absolutely agree - you won’t see me saying no to exercise. My point I was trying to make was surely if we continually foam roll that area, shouldn’t it get less tight if it’s effective? Why do people need to keep doing if it works so well? I expect to see tissue changing in response to what movement we do. Just my thoughts. Thanks for watching.
So I have extremely extremely tight muscles around the pelvis ...and kinda everywhere actually. To the point I can't make them function and they increse the myofacial pain tenfold. But why? I used to spend hours rolling on a foam roller, the harder the better. Now I use lacrosse balls. But I need it on my butt and hips and begind the shoulder and lower back so i can't rely on the spikey thing or something else of the like for those areas. If I didn't have to massage and release contantly just to be somewhat less hypertense, I would love it. Why am I sooo tight? Yes, I have been in pain elsewhere and so muscles tense in response but...why so much? And what the heck am I actually supposed to do if deep myofacial release and hitting trigger points isn't it? Oh help me.
I use a MELT roller which is very soft. But I don't generally roll where it hurts. Tightness is the muscles trying to hold the joints together. I use the roller in the opposing muscle. 1) tensing one muscle does tend to relax the antagonist muscle. 2) I'm applying force in the direction the muscles are trying to move the joint. Sometimes this pops something back into place and gives me relief 3) if I can relax the opposing muscle, the sore muscle doesn't need to work as hard to do what it's trying to do.
I have a repetitive area of tightness between my shoulder blades (at the bra strap fastening point) and use my foam roller to 'click' out the vertebra in that area. I place it parallel to my shoulders, perform a pelvic bridge on to it and roll my back up and down the area a few inches up and down. The vertebra 'click' out (hopefully 😅) then it gets put back away, job done. To my mind, the tightness forms because I am overweight and my chest is heavy so I see this as a postural problem, exacerbated by the HMS. I receive myofascial therapy which gives me a much gentler (and longer lasting) relief from the issue and I had some new bras fitted recently that made a dramatic improvement to the situation. The roller is really only an occasional quick fix if I've pulled the area and have a while between therapy appointments. I'd NEVER roll my ITB on it - that's WAY too painful for my tolerance levels 😂
Hi Jeannie, what do you think of using a Guasha Tool on the IT band area? I’ve enjoyed using it at times, and when I do I have a lot of restrictions that turn bright red in that area, especially closer to my hip. I had a right hip injury a few years ago and right knee surgery a couple decades ago. I think the extra redness on my right leg is likely related to those injuries. Would love to hear your thoughts on guasha in general for any areas of the body that feel restricted.
As I mention in the video, everyone is different. If it works for you, then that’s great. I don’t tend to use theraguns but I know many who find useful.
@@JeannieDiBonHypermobility That makes sense, thanks! Theraguns seem a bit intense for me. I just got a theracane as per my PT’s recommendation but I’m having a big sudden flareup after having used it for the first time yesterday… orthostatic headache and all. Not fun at all! The neck is a difficult beast.
Every body has a different body bit experience says NO I say yes Ato core strength , glute strength through specified exercises . I have outstanding physio who is hyoermobile , ex Aust Ballet with me so long ago ……. He tailor makes my exercises ….., recovering from a face down fall Iliohypogastrc nerve which is horrific pain pattern ….. got off track Excited to find you
I can’t use anything of density as I spasm so badly …. I haven’t done just foam . I did those stupid for my body , hard bales on buttock …… I could. Not move that night ! I also spasm with dry needling ! Ouch
It does! Lying flat on the floor and letting gravity do the work also helps but the foam roller is faster. Of course it's better to not sit so long in the first place but I sometimes get hyperfocused and forget to move.@@JeannieDiBonHypermobility
I used to foam roll but I stopped because it was making me exhausted. The trigger point balls tend to do this as well, although a bit less. Jeannie, why is the tiredness happening, is it the same for everyone or just us with hypermobility? Thank you
Last year I got really addicted to foam rolling and trigger point release balls because they were the only thing that made the tightness go away. It sounds kind of crazy, but eventually i was doing it for 4-5 hours at a time, because i felt 'wrong' without it. Definitely was making it worse in the long term. Now i use a vibration plate for 10 minutes before any strengthening exercises. Just standing on it and focusing on engaging different muscles in the legs and pelvis has worked wonders in convincing them to relax. It's quite meditative and really helps with training proprioception and stability.
Oh wow, thanks for sharing your story.
I can relate to that although I have to say mine wasn't hours. I would roll on the floor before bed for a good 20mins just to feel a release, even tennis ball...(still guilty if that though!)
This is how I was with yoga.
I was wondering this EXACT question yesterday, thank you! 👏🏼
Hope this was helpful 🙏🏻
Thanks so much, Jeannie!
Explains why the pain always got worse after foam rolling, even though multiple Osteopaths, Chiropractors and PTs recommended it to me 🙈🙈 I discovered that for me, strengthening and NOT stretching or foam rolling the problematic areas is the key for minimizing pain and stabilizing instable joints
Glad it was helpful!
I was worrying exactly about my arm stability whilst foam rolling, glad it is not just me thinking about that!! Thank you so much for this video, I find it very helpful!!
Happy to help!
Yes, I love this topic Jeannie, and I agree with the extreme difficulty holding yourself in positions for the foam roller! I have one and use it only occasionally for very specific areas. Some fascia was very stuck and frozen in my body after living for years bracing, guarding and locking my body to find stability - plus - injuries, surgery sites that were glued.
I have found using pressure with a fascial tool helps to melt down stuck adhesions. We then need to find the correct movement and strengthening to avoid collapse.
Thank you Jeannie for enlightening this important topic to the community!
Thank you. Glad this was helpful.
Thank you so much for alerting me to fascia as a sensory organ. I have 'seized up' several times and it is terribly painful. I am not under relentless stress and chronic pain but you have inspired me to keep moving (in the good ways). I wish I could find a local PT who understands these things.
You are so welcome!
@@JeannieDiBonHypermobility Thank YOU! I meant to say I AM in relentless stress as a caregiver, and in chronic pain. Long story but a few years ago, I had to stop my long, barefoot walks on the beach (that's when I first found you --- rehabbing my bunioned-feet) and that ended up weakening my core and affecting my balance. I went into PT (again) and got some good help but I really need someone like you to evaluate my gait, especially. I am pretty compliant about exercising. Is Zebra Club still a thing? Link?
In my experience my fascia gets tight just by trying to hold lax muscles in place. Just being vertical gets my fascia so tight, by the time I go to bed I'm really constructed and in pain. Yes rolling is painful too, I don't do it every day, but if I don't do it, my.movement becomes more restrictive. Rolling is the only thing I have discovered that releases big muscle groups in my back and buttocks. When I roll in the morning I get pain relief and more mobility during the day.il I also do not use the roller every day , just when I feel I need it. I don't have the money for a fascia release massage so this seems to b the only alternative. I don't use it for ITV band.
Glad you’ve found a solution that works. Maybe try that tool I show at the end.
I don't foam roll on the IT band but i do use it to help woth neck and back pain.
I can't work due to EDS, I don't have anyone to help me with my gait etc, it's too expensive and theres no NHS help in Scotland.
Please look at my live foot class - that might help too.
@@JeannieDiBonHypermobility I will do, thanks Jeannie
I had never heard of foam rolling until now. But, to your question about why someone would need to do it on an ongoing basis, my first thought was that there are lots of practices we need to continually do. Exercising or being active, for instance. Your points after that made sense. I look forward to watching more of your videos. :)
The spiky ball looks like it could be great for my sciatica.
Yep
Absolutely agree - you won’t see me saying no to exercise. My point I was trying to make was surely if we continually foam roll that area, shouldn’t it get less tight if it’s effective? Why do people need to keep doing if it works so well? I expect to see tissue changing in response to what movement we do. Just my thoughts. Thanks for watching.
So I have extremely extremely tight muscles around the pelvis ...and kinda everywhere actually. To the point I can't make them function and they increse the myofacial pain tenfold. But why? I used to spend hours rolling on a foam roller, the harder the better. Now I use lacrosse balls. But I need it on my butt and hips and begind the shoulder and lower back so i can't rely on the spikey thing or something else of the like for those areas. If I didn't have to massage and release contantly just to be somewhat less hypertense, I would love it.
Why am I sooo tight? Yes, I have been in pain elsewhere and so muscles tense in response but...why so much? And what the heck am I actually supposed to do if deep myofacial release and hitting trigger points isn't it? Oh help me.
I would love to hear your perspective on the MELT METHOD softer foam rollers
It depends how we use the foam roller. I use it in classes but not for rolling out tight fascial areas like ITB
I use a MELT roller which is very soft. But I don't generally roll where it hurts. Tightness is the muscles trying to hold the joints together. I use the roller in the opposing muscle. 1) tensing one muscle does tend to relax the antagonist muscle. 2) I'm applying force in the direction the muscles are trying to move the joint. Sometimes this pops something back into place and gives me relief 3) if I can relax the opposing muscle, the sore muscle doesn't need to work as hard to do what it's trying to do.
Glad you’ve found a solution that helps you.
This was a really interesting watch, thank you.
Glad you enjoyed it!
I use a little foam roll also at bad consupation to roll over my stomach and help my gut to move.
Glad it works for you.
I have a repetitive area of tightness between my shoulder blades (at the bra strap fastening point) and use my foam roller to 'click' out the vertebra in that area. I place it parallel to my shoulders, perform a pelvic bridge on to it and roll my back up and down the area a few inches up and down. The vertebra 'click' out (hopefully 😅) then it gets put back away, job done. To my mind, the tightness forms because I am overweight and my chest is heavy so I see this as a postural problem, exacerbated by the HMS. I receive myofascial therapy which gives me a much gentler (and longer lasting) relief from the issue and I had some new bras fitted recently that made a dramatic improvement to the situation. The roller is really only an occasional quick fix if I've pulled the area and have a while between therapy appointments. I'd NEVER roll my ITB on it - that's WAY too painful for my tolerance levels 😂
Glad you have a routine that works.
Hi Jeannie, what do you think of using a Guasha Tool on the IT band area? I’ve enjoyed using it at times, and when I do I have a lot of restrictions that turn bright red in that area, especially closer to my hip. I had a right hip injury a few years ago and right knee surgery a couple decades ago. I think the extra redness on my right leg is likely related to those injuries. Would love to hear your thoughts on guasha in general for any areas of the body that feel restricted.
Thanks. Sorry but I don’t know what that is so cannot comment on it.
Thanks for this! Do you have an opinion on trigger point self-massage using a theracane or similar?
As I mention in the video, everyone is different. If it works for you, then that’s great. I don’t tend to use theraguns but I know many who find useful.
@@JeannieDiBonHypermobility
That makes sense, thanks! Theraguns seem a bit intense for me. I just got a theracane as per my PT’s recommendation but I’m having a big sudden flareup after having used it for the first time yesterday… orthostatic headache and all. Not fun at all! The neck is a difficult beast.
Every body has a different body bit experience says NO
I say yes Ato core strength , glute strength through specified exercises . I have outstanding physio who is hyoermobile , ex Aust Ballet with me so long ago …….
He tailor makes my exercises ….., recovering from a face down fall
Iliohypogastrc nerve which is horrific pain pattern ….. got off track
Excited to find you
Thank you - hope you’ll enjoy my content.
I can’t use anything of density as I spasm so badly …. I haven’t done just foam .
I did those stupid for my body , hard bales on buttock …… I could. Not move that night !
I also spasm with dry needling ! Ouch
Yes some people are super sensitive. Go gentle.
Would myofascial release from a physio help? I've got fibromyalgia as well
Yes myofascial release is a gentle approach.
I use it to pop my back when I get stiff from sitting too long
Does it help?
It does! Lying flat on the floor and letting gravity do the work also helps but the foam roller is faster. Of course it's better to not sit so long in the first place but I sometimes get hyperfocused and forget to move.@@JeannieDiBonHypermobility
I used to foam roll but I stopped because it was making me exhausted. The trigger point balls tend to do this as well, although a bit less. Jeannie, why is the tiredness happening, is it the same for everyone or just us with hypermobility? Thank you
You might find this helpful
jeanniedibon.com/hypermobility-eds-fatigue-its-not-the-same-as-being-tired/
@@JeannieDiBonHypermobility thank you!
Does the same apply with using massage guns?
Guess depends how hard you go. Everything in moderation.