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.

Hip and back pain often stems from tight hip flexors, weak glutes, and a lack of mobility in the hip joint. One of the best ways to alleviate tightness is through targeted stretching. Focus on hip flexor stretches like the ATG split squat. Most of us can’t get into this position so I recommend starting with your front foot elevated about 2 feet and working down over time. Its a great exercise that lengthens the front of the hips and relieves the tension caused by prolonged sitting. Incorporating a pigeon pose after getting a ball or foam roller into the glutes can work magic on the other side of the hips, helping release tight glutes, which contribute to hip pain, butt and back pain as well. You can’t just stretch though, you’ll need some strengthening exercises for the glutes as well if you want to get to the bottom of the problem. Strong glutes help stabilize the pelvis and take the pressure off the hips and lower back. Exercises like glute bridges and exercises using a glute band are effective for activating the glutes and supporting better movement. These movements should be part of your daily routine, especially if you experience chronic hip pain. I’ve had clients get pain relief with this as a stand-alone even, that is how powerful it can be. Preventing hip pain requires a balance of mobility and strength. By releasing tight muscles and strengthening weak areas, you’ll ensure your hips are more resilient to stress. Incorporating mobility before workouts and regularly stretching after periods of inactivity will help you maintain healthy, pain-free hips in the long run. Check in with me below and rate your hips and low back from 1-10 1 - they feel awful 10 - couldn’t be any better