Systemic Tissue Problems

[Patrick Landreman]

Hi all,

Executive Summary: I'm returning to training after concluding my issues have to deal with tight and knotted tissues, and I want to know how to train for strength while continuing my bodywork.

 

For those who want the full story, I've been out for 2 years with costochondritis (probably initiated from missing a muscle up and landing with my sternum on the bar). The 2nd year I also was troubleshooting knee pain. After ruling out everything clinical, I hunted around until I found a sports massage person who has actually been able to make real change. It took a month to get my knees back to pain-free, and I'm starting on the ribs. From my masseuse's reaction, my understanding is I have the worst tissue quality she's seen, and basically all of my muscles are similar. I'm rolling myself out with barbells and lacrosse balls daily, and I think I'm on a good track to full recovery, but I want to make sure I am training sustainably.

I have a few questions for the community:

1) How can I train without being counterproductive to improving my tissue quality?

2) What have people found that works for self release / mobilization of the ribs, specifically 2-5, near the sternum?

3) What factors can create this kind of global tissue crappiness? 

4) Who are good people, coaches, books, forums, or other resources that would be good for me to consult?

 

Thanks!

[Alessandro Mainente]

Tissue major problem are related with laxity that is a congenital problem.

When muscles is extremely tight is a matter of fascia. How much mobile are you? Can you do pike? pancake? full shoulders extension? front and side splits? bridge? have you ever done serious stretching session.

I've worked a lot with old people and all of them have serious range of motion problems and extremely tight fascia. their pathology is basically "they have never had a stretching session".

The mobility of ribs is achieved with bridge development. So TB stretch series is perfect for you.

[Patrick Landreman]

Right, I forgot to mention that ~10 years ago I had a fasciotomy for compartment syndrome. This was my first encounter with major fascial issues.

Mobility has been my singular focus for the past year. My pike is terrible, limited by probably several points in my posterior chain. Pancake has progressed well - I can get my chest to either knee, and about 6-8 inches from the floor. Shoulder extension is decent - if lying on my back I can effortlessly bring wrists to the floor above my head. Front and side splits are progressing but need a lot of work. For Bridge, I can lock my elbows but my knees are still well bent, and my chest is behind my wrists.

I've been thinking about pushing Bridge, but wary of exerting in an overhead press for fear of making things worse. Should I be easing into it or just spending time in as deep a bridge as I can get?

Thanks for the reply!