I am going to be closing the SKOOL group down for now. I have too many plates spinning at the moment and can't give it the attention it needs to grow. I hope this is something I will come back to in the future to provide free valuable information and give back. In the mean time you can follow my FREE FB GROUP where I will continue to post https://www.facebook.com/share/g/rCQXYErh3gdSUWrh/

Tension headaches are often caused by tightness in the neck and upper back muscles. Using a lacrosse ball on the upper trap or at the base of the skull can help relieve this tension and prevent headaches from forming. Focus on pressing the ball into these areas for a few minutes daily to release any knots and tightness that may contribute to head pain. You will know you’re in the right spot when you feel it refers the same pain you get with your headaches. 👌 In addition to soft tissue work, neck stretches are highly effective for reducing tension headaches. Gentle side-to-side neck stretches and chin tucks can help lengthen and relax the muscles around your neck and shoulders. These exercises restore the natural alignment of the neck, reducing the likelihood of future headaches. To prevent tension headaches, it’s essential to combine soft tissue work with strengthening exercises. Strengthening the muscles that support your neck, like the deep cervical flexors one of the best ways to do this is laying flat on your back, tucking your chin then lifting your head just off the ground and holding it for 10s. 👏 With regular practice, you can significantly reduce the frequency and intensity of your headaches.

One of the most effective ways to relieve this pain is by using a lacrosse ball to roll the bottom of the foot. This helps break up tightness and scar tissue in the fascia, providing almost immediate relief. Roll the ball under your foot for a few minutes daily, especially first thing in the morning to warm your foot up (ease into it) after long periods of standing or walking.👌 In addition to soft tissue work, calf stretches are essential for managing plantar fasciitis. Stretching the calves helps because the plantar fascia is often the weakest link 🔗in a chain of tight muscles including your calves and hamstrings. That’s why I love using a down dog to stretch out, think about driving your heel towards the ground and trying to get it to touch down while pushing the hips back and up to get a stretch from the hips to the ankle. 🔥 Consistent soft tissue work and stretching will go a long way in relieving plantar fasciitis. 📌 Regularly using a lacrosse ball and improving calf flexibility will keep your feet healthy and prevent pain from recurring.

Sciatica is caused by pressure on the sciatic nerve, often due to tight muscles in the glutes. To address this, my preferred method is to first go in with a ball and find some sensitive spots in the glutes, work those out then any kind of stretch through the glutes like the seated figure-four stretch or pigeon pose. These 2 are highly effective and if you can’t get into a pigeon you can try using a block or using an incline bench at the gym to regress it. These stretches target the piriformis muscle, which can put pressure on the sciatic nerve when tight, leading to the pain radiating down your leg. In addition to that the glute ball work will help relax the muscles but also potentially work on trigger points/ knots that have a referral pain pattern similar to sciatica, so you might actually not even have true sciatic pain. Incorporating strengthening exercises into your routine is equally important. Glute bridges and clam exercises strengthen the muscles that support your hips and lower back, reducing the likelihood of sciatica returning. By stabilizing these areas, you can relieve the pressure on the nerve and prevent flare-ups. Incorporating a mix of mobility and strengthening exercises is crucial for managing and preventing sciatica. Daily practice of targeted stretches and corrective exercises will improve flexibility and strength, providing long-term relief and allowing you to move freely without pain.

Knee pain, particularly patellofemoral syndrome (runner’s knee), is often caused by imbalances in the muscles around the knee. Foam rolling your quads is a great way to relieve tension in the muscles that pull on the kneecap and contribute to pain. In addition, I find it imperative for knee pain to work on your glutes and hip flexors, specifically your TFL, because the IT band essentially attaches via those muscles, which can make a huge difference in knee pain. Spend a few minutes rolling each side, focusing on the front and sides of the thigh to release tightness. Corrective exercises are key to supporting proper knee tracking and preventing pain. One of the most effective is strengthening the vastus medialis oblique (VMO), which helps guide the kneecap in its natural path. Another key area to focus on with knee pain is your glutes because if you have weak glutes there tends to be more instability at the knee which can cause all sorts of problems. Preventing knee pain involves more than just treating the symptoms. Regular soft tissue work and strengthening exercises will keep your knee out of pain and help balance the muscles that impact the knee. Consistency is key—focus on strength and soft tissue work daily to maintain healthy knee function, whether you’re in pain or just looking to remain pain-free.