Thanks to Neuromuscular Update, every month you've been learning great techniques for relieving pain and improving your muscular and skeletal health. Typically, each issue is focused on a single muscle, teaching you the symptoms it causes, how to assess its myofascial health and treat it so it functions better for the rest of your life.
In this issue, we’re going to put together the knowledge you've acquired to practice a self-care routine called the
“Restful Legs Recipe”.
The
Restful Legs Recipe is something we all can benefit from due to our modern sedentary lifestyle. As
Amber Davies, Co-Author of
The Trigger Point Therapy Workbook, pointed out at a
Trigger Point Therapy Presentation in Louisville this week,
“Sitting has become an Olympic event.” She explained that we “practice” sitting hunched over a desk, a computer or a steering wheel more hours per day than many Olympic athletes might practice their sport.
All this sitting leads to shortening of our hip, thigh and leg muscles, causing trigger points and all manner of muscular and joint problems. The
Restful Legs Recipe is a great solution to balance out all this sitting.
However, no one might benefit more from this recipe than those who suffer from
Restless Leg Syndrome or
Insomnia. A case study published in the
Journal of Bodywork and Movement Therapies, November 2007, showed that trigger point therapy and massage applied to a group of muscles in the buttocks and legs were able to relieve the symptoms of a woman with Restless Leg Syndrome to
almost no symptoms in 3 weeks of treatment. The treatments managed the symptoms, rather than cured the condition, as doctors still aren't sure of the exact cause of Restless Leg Syndrome. However, the relief experienced through trigger point and myofascial treatment was exciting.
You have already learned to evaluate and treat the same muscles in this case study in previous issues of Muscle News. The three primary muscles/groups in the
Restful Legs Recipe are the:
1.)
Gluteus Maximus (& Piriformis)
2.)
Hamstrings
3.)
Soleus (& Gastrocnemius)
Let’s review these muscles and look at how to put them together into
one effective self-care routine for Restful Legs.
*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional. Please consult your physician to determine whether these self-care tips are appropriate for you.
SOLEUS HEEL DOWN SQUAT
To relax and warm up the fibers of the 3 muscles in our Restful Legs Recipe, soak in a warm bath or place moist heat such as a Fomentek bag under your buttocks, the back of your thighs and your calves. You will need more than one Fomentek bag.
The Backnobber is a precise tool used lying on the floor. Different size balls and firmness are used leaning against a wall or sitting on top of the ball on the floor.
HAMSTRINGS COMPRESSION
Foam Roller and Jacknobber work best. Leaning either up against a couch/chair or against a wall, place your self-care tool underneath the hamstrings, starting at the sit bones right beneath the buttocks.
Perform these positions as slowly as possible with gentle breathing. Slowly transition from position A to B to C to D. Hold each position for 5 -10 seconds. Then breathe in and use the entire exhalation to transition to the next position. If your heart rate or breathing increases, you are moving to quickly or holding too long - shorten the holds and take rests in between the positions.
Next is a gentle passive stretch to help relax after the last exercise. Lie on your back in a doorway with one leg up against the wall and the other leg flat (or slightly bent) on the floor through the doorway (as shown). You can use a strap or jump rope to keep the leg steady. Move gently toward the doorway as close as possible without straining your hamstring. Rest and breathe for 30 seconds up to a minute or more. Switch legs. If any numbness occurs, switch more often. Repeat 3 times per leg.
SOLEUS / GASTROC FOOT PEDAL
Gently take your Soleus through its full range of motion, alternate rolling the foot back and forth, flexing the toes back as far as you can and then pressing the toes back down and lifting the heel off the floor as far as possible. Perform 20 repetitions on each leg.
