Tall

This applies to more than just my legs - back and shoulders too - I'm convinced I can lift more when I have regular courses of massage to work out the knots.

The problem is I don't really have the time to have a 2hour massage every week for 3-4 weeks, every 4 months.

I do both daily conditioning stretches and stretches to (try and...) induce hypertrophy.

Would a physio be able to offer faster results in a shorter time frame?

What can I do at home to reduce knots in Shoulders and Legs? Those are the areas I struggle with.

MissBC

hahaha well im a physio


And to be honest if you are getting that amount of nots and tension then you arent prob warming up, stretching , and warming down corretcly or enough and then also there may be the times when your form lacks a little putting extra strain and stress on those muscles!!!

I would suggest that you make sure you stretch VERY well, another thing you can do if you are just relaxing at home at night or whatever is to put either a hot water bottle or a wheat bag on the areas you feel are tighter/knotted as muscles and heat love eachother and this in itself will provide alot of relief!

And if you do all that then i would compliment it with having a deep tissue massage from a massage therapist maybe once every 2-3 weeks

MissBC

you can try self "trigger point" release (getting out the knots) at home but it can be difficult!!

I would suggest you get yourself a tennis ball and put it between your shoulders and the wall or the floor and your shoulders and rolll it around until you find a specific tender spot once you are directly on that spot push hard (it will hurt like hell) but you need to maintain that until you feel it slowly ease off!! You can do this on all your muscles if you want as every muscle in your body has a specific trigger point!!

nathanlowe

I always have knots in my traps, not allowed to directly train them.

Apparantly, one side of my back is stronger then the other, this puts strain on my neck. Which is why i always need to crack it.

Physio woman told me to do dumbbell pullovers to strengthen my back


Need physio on my knee now, going hospital monday for an xray.

MissBC

you should be able to find your trigger points by just having a feel if you can (they kinda feel like blisters in the muscle)

MissBC

what did you do?

ah24

Grab a foam roller mate and do SMR on the knots etc..

To be honest, just in my opinion I'd rater do all stetching myself (static, active isolated, SMR and PNF...all at different times, specific muscles and periodize btw) and see a massage therapist.

I've only used physio's if I have a proper injury.

As I've said before though, stretching is one of my main area's and is really in depth - if you want a hand just drop me a PM mate and I'll see if I can come up with some ideas.

MissBC

MissBC

exaclty my way of thinking!

ah24

haha someone who agree's with my theories on stretching!

It seriously is under-rated, even though I'd done PT courses etc I just thought (like most gym goers and other PT's) stretching won't really make much difference, is a waste of time and clients would find it boring.

Since then I've found the complete opposite, it really does work if done correctly, the problem is, with stretching - the key to it is posture. One tiny joint manipulation changes the whole stretch.

And on the client front..I have clients that see me purely for stretching and adjustments - surprised me massively.

nathanlowe

Tell you what, pushing down on some of them doesnt half hurt. Its really tender.

Tall

I only stretch post workout and on my days off. The key concern being I don't want to weaken the muscle by stretching it prior to a lift, and then get injured during a lift.

I do alternate hot and cold therapy in the showers post workout, but I've not worked up to having ice baths yet

I'll give the wheat bag a try though. Think I have one somewhere.

ah24

2 things with this mate,

Firstly - by not stretching the hypertonic muscles before training - you're still training in usual movement patterns but under resistance, so kinda like an up-hill battle.

Secondly, about being weaker - it's what I used to think to..but a strength & conditioning coach and a top end PT and lecturer I spoke to about this said most studies are flawed - I can't remember 100% why but I'll try let you know..

Purely from an anecdotal side, I (nor clients) have noticed any change during lifting

Also, to make a real difference, stretching on days off to can help. Again there's certain ways you'd do it etc..

MissBC

Yea done right stretching is a huge part of your training!! And i can understand that clients are coming to you for stretching alone cause if they know the benifits of it then they are going to be wanting to stretch perfectly and so many people dont!

I cringe at the sight of some people stretching in the gym!

MissBC

yea so many poeple think that stretching before is going to make you weaker but it doesnt, you just need to minimise the intensity of the stretching prior to the workout compared to after!!

If anything you will have warmed and exercised those muscles more before you start your weights that you will be less likely to get an injury aslong as your form is perfect!