Body Region
Pain Mitigation
Select any area of concern from the list below:
Neck/Upper Back PT.1
Protocol
1. Release the front of the neck (scalene muscles) via tack & stretch
2. Look for trigger points in upper back with lacrosse ball on wall or versaroller - if you locate any apply as much pressure as tolerable while continuing to breathe and relax for 30-60 seconds, once the pain begins to dissipate, slowly continue to massage out that specific knot or hunt around for more. (CLICK HERE FOR HOW TO USE VERSAROLLER)
3. If you located one or even multiple trigger points, but were unable to release them or are still in pain, use a lacrosse ball on the floor. This allows you to apply more pressure than on the wall while staying relaxed. When you locate the trigger point, use the same protocol listed above.
4. If you have a history of neck tension or pain OR work in an area of the plant with high risk for neck strain - Perform this routine 2-3x per week at home or in the athletic trainer office. Remember, this is both corrective and preventative maintenance designed to mitigate injuries to high risk areas based off your daily job tasks.
Neck/Upper Back PT.2
Protocol
1. This protocol can be used before OR after Neck/Upper Back PT. 1 and is a good solution for general maintenance / pain prevention at home can be performed 2-5x per week.
2. Lay on the floor with your foam roller, start with the roller in your mid/upper back. DO NOT ROLL TOO LOW or ARCH YOUR BACK over the roller. Focus on the muscles above your lumbar spine to your neck.
3. Give yourself a big hug and SLOWLY roll around on the roller targeting both sides of the spline individually as well as your back as a whole. Do this for 3-5 min while breathing deeply and relaxing as much as possible
4. Get rid of the foam roller and place your lacrosse ball on any trigger points / tender areas you may have pin pointed. Once the ball is placed close your eyes and breathe deeply while relaxing as much as possible. Spend 1-5 min per trigger point.
Shoulder Pain Fix
Protocol
1. Lacrosse Ball or Versaroll the outside of your shoulder slowly from back to front. Look for tender areas, knots or trigger points. Once located increase the pressure on the trigger point, breathe deeply and relax for 30-90 seconds. Once the pain has dissipated, move on to the next spot.
2. Once we have explored the outside of our shoulder we will move on to the front, where it ties into our chest where we will repeat the same protocol above, as shown in the video.
3. If we failed to find any trigger points in the areas above or we still have some pain after releasing said trigger points, we are going to move on to foam rolling the lats. Details provided in video.
4. If you have tried everything in the video listed above but are still in pain the problem likely stems from your neck / upper back. Click
here
to move on to Neck / Upper Back fix PT 1.
5. If you felt some relief from any of exercises above - Perform this routine 3-5x per week at home or in the athletic trainer office. Remember, this is both corrective and preventative maintenance designed to mitigate injuries to high risk areas based off your daily job tasks.
Wrist / Hand Pain Fix
Protocol
1. Locate the ArmAide & get set up. Search for / Release any tender areas, knots or trigger points. Once located increase the pressure on the trigger point, breathe deeply and relax while you rotate your wrist or actively grip/release your hand. Be sure to check both bottom and top of your forearm.
2. If you don't have access to the office or a lacrosse ball you can usually release most trigger points with your thumb through something we call RPR (Reflexive Performance Reset)
3. Once you have thoroughly rolled out and released any trigger points in your forearm move on to the stretches shown in the video above.
4. If you felt some relief from any of exercises above - Perform this routine 3-5x per week at home or in the athletic trainer office. Remember, this is both corrective and preventative maintenance designed to mitigate injuries to high risk areas based off your daily job tasks.
5. Side note!! Hand / Wrist pain can by tricky - if the exercise above do not provide immediate relief contact our Athletic Trainer.
Lower Back / Hip Fix PT. 1
Protocol
1. Start by foam rolling your glutes/hip on the side most affected by your pain. If your pain is centrally located be sure to hit both sides, putting more time/emphasis on the side that is most tender.
2. After foam rolling for 1-3 min per side, move on to hard ball such as a soft ball, supernova, or lacrosse ball (a smaller ball will result in more pressure, be sure to start with something close to the size of a softball). Search for / Release any tender areas, knots or trigger points. Once located increase the pressure on the trigger point, breathe deeply and relax while loading the trigger point.
3. If you don't get any relief from the two options above, move on the the psoas muscle located in your belly. Check the video for more details.
4. Side Note! - Back pain can be very tricky, intense and scary. Luckily this pain doesn't always correlate with legitimate injury and can often be resolved rather quickly with the correct release techniques. If the options listed above didn't provide any relieve, move on to PT 2 of this video OR contact Jason Layne to schedule an appointment.
5. If you felt some relief from any of exercises above - Perform this routine 3-5x per week at home or in the athletic trainer office. Remember, this is both corrective and preventative maintenance designed to mitigate injuries to high risk areas based off your daily job tasks.
Lower Back / Hip Fix PT. 2
Protocol
1. Start by foam rolling your quads (front of legs) - this should be done slow and controlled, do not try to rush past any areas of tension or pain. These are the areas we want to focus our attention on. Be sure to hit the inside and outside of both quads - spend 2-5 min rolling depending on the severity of your pain. (2 min max for very intense pain) can be done in sets of 30-60 seconds at a time.
2. Massage stick on your hip flexors & TFL. Spend 2-3 min per side applying significant pressure to any areas of concern / pain.
3. WARNING! THIS CAN BE INTENSE!! If you noted pain from the exercises above, but failed to release the tissue try using a ball or harder roller as shown in the video above.
4. If you felt some relief from any of exercises above - Perform this routine 3-5x per week at home or in the athletic trainer office. Remember, this is both corrective and preventative maintenance designed to mitigate injuries to high risk areas based off your daily job tasks.
Quads/Knees Pain Fix
Protocol
1. Start by foam rolling your quads (front of legs) - this should be done slow and controlled, do not try to rush past any areas of tension or pain. These are the areas we want to focus our attention on. Be sure to hit the inside and outside of both quads - spend 2-5 min rolling depending on the severity of your pain. (2 min max for very intense pain) can be done in sets of 30-60 seconds at a time.
2. If pain is located in the patella (front of knee), focus foam rolling on the centerline of your quad. To increase the effectiveness use a lacrosse ball or supernova in the same area, apply as much pressure as tolerable then use the tac & floss technique while the trigger point or sensitive tissue is under load.
3. If pain is located on the outside of the knee use the same technique described above but on the IT band just above the knee and just below the hip. It can also be beneficial to target the TFL when targeting the IT band below the hip.
4. If pain is located on the inside of the knee use the same technique described above but target the divide between the hamstring and quad just above the medial knee.
5. If the techniques described above completely mitigate your pain, you're done. If you still have some pain or it didn't help at all, move on to our voodoo floss knee wrap technique.
6. To voodoo floss the knee apply the wrap starting just below the knee, wrap 3-4x then start to move above the knee. Once above the knee wrap with the remaining bit of band and tuck to secure. Apply a 50% stretch to each wrap. Keep wrap on for 60-120 seconds while taking the joint through a range of motion via squats or knee extensions.
Feet / Ankles Pain Fix
Protocol
1. For foot pain treatment ideally starts first thing in the morning before one starts to walk around. Keep a lacrosse ball bedside. Upon waking, roll the bottom of each foot for 2-3min to loosen any tightening that occurred over night.
2. After rolling your feet, we are going to focus on a big toe stretch. Isolate your big toe on a door frame and put it into full flexion. Then drive your other 4 does into the floor as hard as possible for 30 seconds. After 30 seconds gently drive your knee forward over your pinky toes stretching your calf and bottom of your foot. Hit 15-20 reps attempting to drive your knee forward as you exhale.
General Maintenance
Department Specific
General Maintenance
Body Region Specific
General Maintenane
Contact
Email: Jason@manowarfitness.com
Address
Office: 175 W Lowry Lane, Lexington
Get In Touch
Assistance Hours
Mon – Fri 8:00am – 5:00pm
Phone Number:
859-227-8154
