(Part 3) Top products from r/flexibility

Yes, it is very simplistic to say that "smashing" is "self-rolfing", but I am saying that as an easy way to emphasize that smashing is DEEP-TISSUE SELF-MASSAGE, which I take to be a new and totally revolutionary concept. THANK YOU Kelly Starrett! THANK YOU Jill Miller!

I do definitely recommend going to see a Rolfer or any kind of bodyworker over a doctor for most musculoskeletal issues. I actually have an appointment with an Advanced Rolfer in a few days. I had the ten sessions about 40 years ago. My Rolfer was new and not a good one. Didn't do much for me. Of course all bodyworkers will be different. Theoretically Rolfers are the top-level elite of bodyworkers but that is not always true. I am very excited about being able to see this Rolfer. But I am even more excited to have discovered smashing and Kelly Starrett. My Rolfing session will cost $155.00 and I am not a rich person. So I am very oriented to self-help methods. Youtube videos are free and a lacrosse ball is $3. This knee issue has really sidetracked me and I have taken more and more desperate measures, the Rolfer being the latest. I went to a massage therapist a few weeks ago. That was good, but I figured I needed the skill of a Rolfer to really solve this puzzle. But then it was just yesterday that I finally got the smashing thing. My knee is way better today than it has been in 3 months and I am just getting started. If I hadn't found this Rolfer I would probably be OK, but I trust he will speed me up a lot.

I had not heard of theiasi.net - interesting. My top recommended book for Carpal Tunnel and such problems is by a Hellerworker -
Conquering Carpal Tunnel Syndrome and Other Repetitive Strain Injuries - Sharon Butler.
https://www.amazon.com/dp/1572240393/
I did not find the client handbook you mentioned at hellerwork.com but did find out about 4 books there that I did not know about.
Hellerwork is very interesting, but also expensive and they are even harder to find than Rolfers.

I think most people would benefit greatly from any amount of bodywork and certainly from a full set of sessions from a Rolfer or Hellerworker. But we can also learn to work on ourselves. I used to think yoga was the way, but I now think that bodywork (including self-work, especially "smashing") is as important as stretching and strengthening.

I used part of ashtanga yoga series 1, power yoga for athletes, and multiple youtube channels (Tom Merrick, SaturnoMovement, and a few more but not to the same extend)
I tried multiple poses and exercises, avoid things which are to complex and spend some time getting a feel for the different poses. The youtube channels are a good free way to get an introduction to exercises and get inspiration. loved power yoga for finding poses for specific areas and use it to structure a series.
I love doing ashtanga yoga, but I have a hard time finding the time to do a complete series, so I do parts of it. What I love about it is the flow, and when you get to know the series it is really relaxing.

Oh hello there back!

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Thank you for being careful with giving your advice - I appreciate it!

My doctor did recommend sitting on the floor versus on the bench (or box) in fact - he also recommended me doing some mobility work in between sets!

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Dr. Aaron Horchig is amazing - I DM him on IG here and there to ask for clarifications. His book is also fantastic.

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Antranik is a fascinating guy - I should read more of his articles, thanks a lot!

You've got to get The Happy Body. The only cost is buying the book ($20 on Amazon: https://www.amazon.com/Happy-Body-Nutrition-Exercise-Relaxation/dp/0982403828). The people who wrote it set records in olympic weightlifting and were the head coaches for the UCLA weightlifting team. They're now personal trainers. They created The Happy Body Program as a beginner weightlifting/flexibility program for people of all ages and abilities. Buy some light weights and do it every single day. You measure your progress every 6 weeks objectively against pictures so that you can score yourself. I'm 12 weeks in and I'm more flexible than I've ever been in my life. I'm also the strongest and the leanest. The program addresses flexibility and strength in every joint in your body: feet, ankles, knees, hips, all through your spine, shoulders, elbows, and wrists.

Lots to unpack here but let me give you two main concepts to ponder that I do not believe anyone has addressed thus far.

1. An ankle can only be mobile on a strong platform. That means foot strength is paramount to ankle mobility.
   
   
2. Overworked calves that are usually a result of having weak glutes that is usually a result of being seated are another frequent offending party when it comes to ankle mobility. If your calves are busy trying to be your ass, they're always going to be tight, overworked, and holding on for dear life.
   
   So you can stretch all you want but until you assess the problem and likely strengthen your intrinsic foot muscles and strengthen glute muscles you are probably going to be fighting a losing battle.
   
   Foot strength ideas. Go barefoot more often, play foot games like moving marbles with your feet, splaying toes, etc or using toe spreaders like CorrectToes or the much cheaper ones I posted below. Follow GaitHappens on Instagram for more ideas.
   
   Glute strength ideas. Open hip flexors, strength train glutes - single leg glute bridges, hip thrusts, RDLs, kettlebell swings especially banded swings (done properly from the hinge and not a squat), sumo deadlifts, pistol squats, skater squats, etc.
   
   You would be the exception if you were a guy that was in the military and had to be in combat boots all the time or a figure skater that is in ice skates all the time. Even for these situations, the foot muscles would likely still be weak from being in shoe prisons and the calves and quads would still probably be more dominant than the glutes.
   
   Tldr: Assess where the weak areas are - you have a dorsiflexion assessment but have not tested foot strength and dexterity. You can test tib anterior strength by walking with on your heels with your toes extended (lifted). You can also palpate the muscle to see if it's hypertonic.
   
   My first step would be going barefoot more often and spending $5 on these toe spreaders. Those things will only serve to help even if they are not the only problem. https://www.amazon.com/dp/B0713S97J5/ref=cm_sw_r_cp_apa_i_8pkCCbWP0A15W
   
   Link to GaitHappens
   https://instagram.com/gaithappens?utm_source=ig_profile_share&igshid=1xoed36orisgm
   
   Link to Katy Bowman's book on the foot. Whole Body Barefoot.
   Whole Body Barefoot: Transitioning Well to Minimal Footwear https://www.amazon.com/dp/0989653986/ref=cm_sw_r_cp_apa_i_xfkCCb7QPWPP3
   
   Dr Stuart McGill has more info on foot strength or what he calls "foot athleticism" in his book The Gift of Injury.
   Gift of Injury https://www.amazon.com/dp/0973501863/ref=cm_sw_r_cp_apa_i_IskCCbCHDSXZP

There are 33 joints in each foot. Much like how your hand grips on to a ball so does your foot.

This video is a good intro to it:
https://www.youtube.com/watch?v=Z9oNrRYFzuw

This book is a bible to freeing the joints of your feet.
https://www.amazon.com/How-Got-My-Wiggle-Back/dp/1118019334

Here are a bunch of video directly for the joints of the feet, strengthening as well as releasing:
https://www.youtube.com/watch?v=xcjtnm0lsPs

Flat feet = release the inflammation, then strengthen while stain on top of inflammation levels. May only have to joints mobilize a little bit

I started with this, and it worked for me. At a minimum you'll learn some simple exercises/stretches and it's a small investment.

Also, if you see a doctor whose primary tool for fixing things is surgery, they are probably going to recommend surgery. My final advice-from-a-stranger-on-the-internet is to not get cut as a first treatment option.

Best of luck, when you make progress please post!

I've been using Muay- Winning Strategy - Ultra Flexibility & Strength: Preparation for life and battle and it's been working great

Oh lord. Increasing fiber is excellent advice for most people. Unless the fibers you're eating are causing overgrowth of gut microbes. It's the overgrowth that causes problems -- think fermenting beer or rising bread dough: lots of gas is produced. Plus if the microbe colonies in your gut get too large they pull fluid into your intestines, causing loose stools, you get the picture. Why this happens for some people with some fibers isn't clear yet, but we can at least treat it.

Huge disclaimer here that I'm not your doctor, I don't know your weight or diet history.. and there are some situations where I wouldn't recommend this because it can be triggering for anyone with a history of eating disorders and it would be a bad idea if you are low weight, but look up FODMAPs if they haven't had you try it yet.

The key point is that it is not a diet you stay on forever, it's just a trial to see which particular starches are causing your problem, and how much of them you can tolerate. It's supported by lots of studies in the medical literature. The first week or so is a full elimination, and if that doesn't give you relief, stop the trial because the problem is somewhere else. If it does give you relief, the best book for a good explanation of how to do the full protocol is here:

https://www.amazon.com/IBS-Change-Carbs-FODMAP-Elimination/dp/0982063520/ref=asap_bc?ie=UTF8

I know, the title sounds like some fad diet book or something, but the author is a professional RD and GI stuff is her specialty, it actually is a very high-quality and thorough guide.

The other thing I was thinking of.. if you're have a lot of bowel movements a day, we see that in people with insufficient pancreatic enzymes. I've seen it in particular with patients after partial removal of the pancreas, when doctors forget to prescribe supplemental enzymes. Basically, your pancreas secretes enzymes into your small intestine that help digest the food you eat. If for some reason you're not producing enough, or there's a blockage so the enzymes aren't getting into the intestines (common in cystic fibrosis) doctors can provides the enzymes in pill form to take with your meals.

But this is really rare. The IBS stuff is faaar more likely so I would try the FODMAP trial first.

The topic of neural tension may apply, especially if muscle fatigue/cramping don't make sense. There may also be a more serious underlying issue that would merit a good history and physical by a physician and/or PT. Here is one book on the subject of neural tension: Sensitive Nervous System (829S) https://www.amazon.com/dp/0975091026/ref=cm_sw_r_cp_api_.oPKzb4EQQBJC. A final thought: intracellular Mg may be best measured using RBC-Mg instead of the standard serum Mg lab test. Keep us posted!

hey those flat fleet exercises do not start at a low enough point and can not be progressively loaded. Calf raises only work if you already have an arch that can bear the ressistance.

There are a couple of books on the flat feet issue. You can try these:

Esther gokhale - 8 steps to a pain free back

https://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605/ref=sr_1_1?s=books&ie=UTF8&qid=1538053237&sr=1-1&keywords=gokhale&dpID=51eioTx77IL&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch

Articles from the gokhale method:

https://gokhalemethod.com/blog/66141
https://gokhalemethod.com/making_flat_feet_into_arched_feet_positive_stance
https://gokhalemethod.com/blog/60774

Dr. Jim johnsson

https://www.amazon.com/gp/product/1457539268/ref=dbs_a_def_rwt_bibl_vppi_i4

https://www.amazon.com/gp/product/1457510928/ref=dbs_a_def_rwt_bibl_vppi_i9#customerReviews

Possibly this, or an article taken from this book? https://www.amazon.com/Shake-Off-Naturally-Anxiety-Tension/dp/1515065286

Also take a look at bioenergetic breathing/release. I believe Elliott Hulse had a video on this but you'll find some routines on the web if you look around.

Stretching Anatomy by Arnold G. Nelson and Jouko Kokkonen

Delavier's Stretching Anatomy by Frederic Delavier

Anatomy of Stretching by Craig Ramsay

Prescriptive Stretching by Kristian Berg

https://www.amazon.com/Shoulder-Solution-Prevention-Revised-Expanded/dp/1589096428

Because it is. The evidence is overwhelming.

Here's your sources. https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X/ref=sr_1_1?s=books&ie=UTF8&qid=1479759251&sr=1-1&keywords=waterlogged

It's one detailed analysis after another of many studies on the topic.

Conventional wisdom is simply wrong (and Gatorade is, unsurprisingly, to blame for a portion of it).

I had a fairly similar injury, that a stupidly left for years before getting fixed. Hence my hip muscles are incredibly tight no matter how much work I do on them, so its good you got the underlying issue sorted.

The 30 day toe touch challenge and the 90 day splits challenge in the side bar are probably good places to start, they should maintain/increase your ham string flexibility.

If you are interested in keeping lower back pain away I highly recommend Jim Johnson's book:

http://www.amazon.com/The-Multifidus-Back-Pain-Solution/dp/1572242787

It actually only features one exercise (get on your hands and knees and extend one leg at time straight back), but it helped me get over 10+ years of back/sciatic problems

https://www.youtube.com/watch?v=qX9FSZJu448

I doubt you're doing worse than this guy.
Anything's possible, you just need to put the work in... and definitely cut down on the negative, definitive statements you make about yourself and your body. I'm not telling you to tell yourself you're beautiful while staring into your reflection in a mirror every morning, but at the very least stop with the negative stuff - you're not this or that, you're currently dealing with certain problems which are a result of your decisions and actions, and those are up to you and can be changed.

Laziness, depression and weight gain can be a symptom of hypothyroidism so definitely have that checked, the tests you wanna get done are TSH at the very least, ideally also ft3 and ft4. Being hypo made me insanely depressed and insomniac before I was finally diagnosed.

This is what got me into exercise after years of being a chronically sick couch potato and absolutely zero strength https://www.youtube.com/watch?v=AdKUJxjn-R8
Start small, if you're feeling down acknowledge the negative thoughts and emotions and let them go, and just keep going.

There are 2 awesome books that I think could really help you too

https://www.amazon.com/Mindfulness-English-Bhante-Henepola-Gunarantana/dp/1536610208

here's a quote from it https://i.imgur.com/KInftZN.jpg

and https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808