MUSCLE LOVE IN THE TIME OF COVID-19

I miss my massage therapist. I love bodywork of all kind, and when I’m training a lot, I try to get in for work every two weeks to keep any niggles at bay. I often think I feel pretty good and that it might be unneeded, but without fail, the therapist finds restrictions I didn’t know I had and I feel tremendously better when I walk out, and then even better when I run again, with newfound ease. 

Of course this is a lucky problem to have-I live next to trails and open space (in terms of access and expansiveness), which is not lost on me. I do, however, also miss working, doing massage and helping others walk out of my office feeling better than they did when they came in.  I took time off after each of my kids, and then when I broke my leg, but there’s something about not choosing the break that feels harder. Hopefully things will change in the coming weeks, but until then, here are a few things you (and I) can do to help those stiff muscles.  

I’ve been having some compression and pain in the front of my ankle, so the following is specifically for that, but it’s also great for any lower limb tightness (plantar fasciitis, achilles pain, or calf tension). The spot right above the heel holds the tendons for the three calf muscles, plus the deeper stabilizing muscles that support the arch so there’s big bang for your buck there. Rotating your foot can help you find interesting spots if you’re not sure what specific muscle is tight. If you don’t have the fancy TP massager, a foam roll also works, though you’ll want to bridge your hips up so you get enough leverage.

Pointing and flexing your toes while foam rolling helps break up adhesions in the tissue, and helps fascial layers move, while sending the signal to your brain to let go of tension.

It also helps you see where to improve flexibility! Thinking about extending through the heel (rather than just pulling toes toward you) helps lengthen the posterior chain and strengthens the neuromuscular connection between the foot and hip.

The lateral part of the lower leg is very commonly tight, where the peroneal (not to be confused by perineal)/tibial muscles live, whose job is to stabilize the foot.

Move your leg forward and back. You can do this by bending your knee and/or flex and extend the foot. It’s interesting to see what causes more sensation.

Move the sole of your foot away to help move the peroneal muscles and fascia.

Move slightly medially, and you can also grab the Hallucious Longus, which moves the big toe. If you move your toe you will feel it engage.

In addition to this mobility work, I’ve finally made yoga part of my routine. The wonderful Bree Dillon, founder of Motive Yoga Co. has daily live streaming, and now just launched some on-demand videos. HURRAY! I can’t tell you how happy this makes me. I often don’t have time for a full class, but just like with running, doing a little bit daily delivers better benefits than doing something longer once in a while. She and her teachers know the body and sport intimately, thus providing the best match I’ve found for supporting my running training.  Just like finding a massage therapist who does the activities you do makes a difference, the same goes for yoga. A silver lining for not being able to go to classes is you can now do it anytime you need. Thank you, Motive!