Hello All! You ever get those nagging lower leg pains? Hip pains? lower back pains? I know that I do. After rubbing out my calves and rolling them out for what seemed like hours I finally realized that it was not working...So I went searching as to why. After some research and talking with a professional sports massage therapist, I found that most of all athlete's pain derives from weak and tight hips and lower back!
So, what I thought was calf pain was really tightness and weakness in both my hips and back. I have been extensively rolling out my back and hips while adding in some important exercises and have seen a significant difference. It is important to stretch as well- many people do not believe in stretching but from my own experience I believe that stretching is crucial if it is done in the right way. Before activity it should always be dynamic: high knees, butt kicks, etc but afterwards you should do static stretching (holding a stretch for 45-60 seconds). This keeps your muscles elastic rather than tight.
Here are some exercises to look up and do if you cannot shake a certain injury:
Foam roll all body parts
clam shells
donkey whips
theraband monster walks
Heel and Toe Walking- forwards and backwards
Thoratic Back Twist
Bird Dogs and Bird Dog holds
Superman Holds
Reverse Pull Ups
Body weight squats on BOSU balls
Tennis ball pin point pressure on piriformis, hips, and lower back
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