Six Core Areas that endurance athletes (all of us) need to regularly consider
by Cherie’ Epstein
There are 400 muscles in the human body and anyone of them can develop a trigger point:
“where the muscle becomes hard and ropey and develops a knot. The various muscle fibers
start to stick to each other and become adhered. This new hard and lumpy feeling is a muscle
knot which is incredibly common but common doesn’t mean they are normal or harmless.
Chronic stress on our muscle creates micro-tearing of muscle tissue, which creates scar tissue.”
The heart beat of Running Wild is behind our belief in helping and teaching
people how to move comfortably from decade to decade by preventing and/
or addressing these inevitable knots from occurring. The tools we have to
accomplish this are the Trigger Point Therapy products and the correct implementation
of their use. We believe wholeheartedly that using these
products correctly on a regular basis can help breakdown scar tissue and
enhance movement by restoring elasticity and supplying the tissue with
oxygenated blood. You can be both reactive AND proactive!!!
In a free 45 minute class we address 6 of the core points on your body that
affect most runners. Remember that song from grade school? The foot
bone connected to the leg bone….leg bone connected to the knee bone…
the knee bone connected to the thigh bone….and the song works its way
up to the head bone… Well this class will take that approach!!!
First is the soleus. This muscle is in the back of your leg between the calf
and the heel. It’s primary function is plantar flexion used for standing, walking,
running, moving. Basically it is the platform to the rest of your body…
the beginning of the song. Everyone that walks or runs needs to address
this muscle first.
Second, are the quadriceps. These are the largest muscle in our legs and
take a few more minutes for a trigger point to release. In the class we also
address the adductors with the quad roller.
Third is the psoas muscle: “The psoas is a deep-seated core muscle connecting
the lumbar vertebrae to the femur. The psoas major is the biggest
and strongest player in a group of muscles called the hip flexors: together
they contract to pull the thigh and the torso toward each
other” (en.wikipedia)
And on the other side of our body we address the piriformis: “The piriformis
is a small muscle located deep in the buttock, behind the gluteus
maximus. It runs diagonally from the lower spine to the upper surface of the
femur, with the sciatic nerve running underneath or through the muscle.
The piriformis muscle helps the hip rotate, turning the leg and foot outward.”
(en. wikipedia)…
Fifth, we address the lateral pectorals. It just takes one minute but can be
done frequently and will help with posture and the fight against slouching
due to aging, prolonged hours in front of our computers and glancing down
at our phones. This will become an issue to future generations so finding
relief now can make a HUGE impact on the quality of life in the next
decade. SIXTY seconds.
And sixth is not really the basic core for runners but all that experience
moderate to maximum stress in their life. The trapezius muscle which is a
large muscle in your back that connects shoulders and neck. Relieving this
tension takes just a few minutes and yet will relax me much the same way
a glass of wine will when my children are quietly doing homework but with
zero calories and positive side effects.
Trigger point classes will be held every second Tuesday of the month at 6
am at Pensacola Running Wild location. Bring your own kit or borrow some
of our ours.