Wanted: Kinetic Chain for Psoas, etc.

[Rick Huse]

Looking for kinetic chain ideas for tension held in hip flexors, psoas, pectineus, glutes, glute tie-in to the lower back, lower abs and anal/bladder sphincters. I think the fissure has progress enough to try some movements. Any thoughts?

Thanks!

[Scott Sonnon]

Rick, rate these for me on a scale of 1-10 (1 being no pain - 10 being excrutiating). Any tension in your spinal erectors? Which side predominately? What about foot flexion? Which foot predominantly?

Palpate (or have a family member palpate) the following areas and rate the discomfort for me: Coccyx, SP's L4-S1 and Trochanter Major (which one predominantly).

When you finish, perform 10 slow and smooth repetitions of frontal and dorsal pelvic tilts, then 5 reps of lateral tilts. Go back and palpate the same areas and records the discomfort rating again.

Perform 10 slow and smooth repetitions of pelvic circles in both directions. Go back and palpate the same areas and records the discomfort rating again.

Perform 10 slow and smooth repetitions of pelvic infinities in both directions. Go back and palpate the same areas and records the discomfort rating again.

Then come back to me with the results and we'll reassess the situation.

[Rick Huse]

Scott, here what I came up with:

Spinal Erectors: 3 - DOMS after Thursday's Sledgehammer workout, slightly more on the left side.

Foot Flexion: somewhat limited on the left side due to severe ankle sprain and avulsion fracture in April.

Baseline Frontal/Dorsal Circles Infinities
Coccyx 2 3 1 1
SP 1 - L4 4 3 3 3
Trochanter 4 2 2 2

Scott, here are some other details that may be relevant. As long as 20 years ago I complained to doctors that I had difficulty urinating for days after doing squats, deadlifts & ab work. They would stare off into space and then claim that they saw no connection. The issue reach a serious peak 3 years ago when I was diagnosed with rare male Interstitial Cystitis. I am on nerve pain medication given for MS.

The hemorrhoid/fissure problem coincided 3 years ago with beginning of PTP workouts, power breathing/internal high tension and Ab work. It didn't help to be on a high protein diet, low fiber and not enough fluid intake. I have since corrected the diet issue.

I 've also noticed pelvic floor release with accupressure near S1-L4 but the effect was only temporary.

I hope that this information is helpful.

Thank you very much!

[Scott Sonnon]

Rick,
Your other issues are out of my field. I certainly don't have expertise to comment over the internet.
Regarding the musculo-skeletal issues however, I suspect there is a connection between your injured ankle and your psoas and adjacent muscular tension. Please palpate your calcaneal spur and Achilles and fibular head of your left ankle. Rate it on a scale of 1-10.
Perform 10 ankle circles smoothly and slowly in both directions, then with your knee, then with your entire leg. Do these lying on your back.
Then palpate the areas again for a new reading.
Keep working the pelvic circles and infinities every day.
Keep with acupressure L4-S1 for 20 minutes 3X/day for 2-3 days.
Get back to me with the results.

[Rick Huse]

Scott,
I read your reply when I first got up this morning & did the baseline palate, suggested movements & post-palate.

.........................Baseline.............Post Circles
Cacaneal Spur........9........................2
Fibular Head...........9........................3
Achilles..................7....................... .3

I am still doing Warrior Wellness 1 every morning. I'll add hip infinities to the routine. Are 10 reps of hip circles & infinities (both directions) enough or should the number be increased?

Comment: I was surprised by the reduction of palate pain after just a few simple movements and also the the "cracking & popping" in the left hip while doing counter-clockwise leg circles.

Once again, thank you for your reply!

[Scott Sonnon]

Rick,

Congratulations! It appears that we've found the culprit of your hyper-tension considering those baseline levels and how significantly they released in so few repetitions.

It's a rather common kinetic chain: your ankle injury tweaked a linked series of musculature originating from the defensive (muscular) bracing *protecting* your internal pelvic issues. Just remember that this defensive bracing is a natural defensive measure evolving as a survivable trait over millennia - so be patient and kind to yourself about this; in other words, don't berate yourself as this being some uncontrolled (or uncontrollable) 'accident'.

Negative dialogue only works against you by increasing tissue resistance. You must allow yourself to view this as a positive, be thankful to yourself for this protective bracing, and assure yourself that it is now *safe* to "relax" so that you may heal.

Focus on the left toes, mid-foot, ankle, knee and hip circles and infinities - at least 10 slow and smooth repetitions both directions, or keep going until crepitus resolves.

Check your tension areas. It should be significantly if not completely temporarily released within 20 minutes. Do this 3X/day over the course of the next few days. You may be able to completely resolve it in this way.

Keep me apprised of your progress. You’re nearly home on this one.

[Rick Huse]

Scott,

I didn't know how much the limping around with pain while the sprain & fracture were healing threw off the rest of the body. It has taken months to "sort of" heal and I still have range of motion limitations and pain flareups. I just didn't connect the dots to other body pain sites. This is "cool"!

Thanks!

[Scott Sonnon]

We're taught a mechanistic view of our 'body' compartmentalized in 'pieces' (as well as the clinical tradition viewing little to no relations between the gross physical and the autonomic and hormonal arousal systems reaction to trauma and perceived danger.)

The whole of the human organism is greater than the sum of the parts. Because so many systems are redundant and inextricably intertwined, what affects one often affects many other areas if not the whole.

Please keep us updated on your progress.

[bob_stra]

Scott,

I didn't know how much the limping around with pain while the sprain & fracture were healing threw off the rest of the body. It has taken months to "sort of" heal and I still have range of motion limitations and pain flareups. I just didn't connect the dots to other body pain sites. This is "cool"!

Thanks!

Everything you never wanted to know? ;-)

The simple version -
http://www.somatics.com/s-m-a.htm

The headache inducing version -
http://www.insitefitness.com.au/fitarticles/Muskelimbal.html


(btw, if me posting links all the time is pissing anyone off, let me know. I get a little...excited...sometimes by this field. ;-)

[Scott Sonnon]

Bob, you're a walking bibliography. Never stop citing relevant sources!

[bob_stra]

Bob, you're a walking bibliography.

Oddly, not a popular skill with the ladies.

Brains are out this season.

It's all about the six pack ;-)