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Author Topic: "FROZEN" After splaying kneees on floor  (Read 5166 times)

merry alex

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"FROZEN" After splaying kneees on floor
« on: July 31, 2016, 11:10:24 PM »
Dear Steve,
First, thank you for your email as I couldn't access forum.

I've been doing the sciatic pain program daily with good results.  I am not doing any other exercises.
Instead of cricket balls, I use tennis balls and golf size rubber balls for massage on pelvis and back.  Daily, I spend about 11/2 hour - 2 hours on this followed by heat or Aruryveda oil. I do not have soreness next day at all.  Upon waking, my back feels OK for about 5 hours then pain builds up between my shoulder blades, mid-back. Can I do arm swings & contracting the erectors when any discomfort begins?  Any other?
 I often have nerve pain in my left foot/ankle area..it constantly moves around as does my oscillating pelvis.  The wall & ballet squats help reduce pain which I do daily.

While doing the program, after doing the knees splayed to floor, it takes me about 20 seconds just to move, I feel stuck in that painful position at top of hip, inside thigh area. Esp on left side.  Also, after doing quad tightening, flopping the legs from side to side, I have sharp pain in same area.  What can I do to release this area?

Now that I can experience pain free moments, I am getting greedy for more!
Best regards,
Merry Alex





Steve Lockhart

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Re: "FROZEN" After splaying kneees on floor
« Reply #1 on: August 09, 2016, 06:15:13 AM »
Hi Merry,
pleased you are making progress. Try doing the splayed legs one leg at a time with the splayed leg put the foot under the other straight leg's knee. Work on one leg at a time as this will allow you to get your bent knee on the floor easier without straining in the groin.

Regards
Steve

merry alex

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Re: "FROZEN" After splaying kneees on floor
« Reply #2 on: August 09, 2016, 10:12:16 PM »
Thank you Steve.  I will try doing 1 leg at a time whilst splayed.
This 'frozen' issue has actually improved a LOT!! over the last week.  As 'frozen' pain is decreasing, ( 1st time is 'frozen' but improves with 2 -3 X thru session.) I can lower my knees more and actually feel the muscles working.
Also i'm getting full body Ayurvedic oil massages at home.  I have knots inside back of knees & hams closer to knees,  upper back, L4-5 S1 area, glutes etc...
Whenever I have a bulge in L4-5 S1 left side, I have sciatic pain too in left ankle/foot..  Is this a muscle spasm? Also, whenever I go DOWN steps, this induces sciatic, UP is OK.
I do the SLM Yoga daily followed by heat or rubber ball & always Ayurvedic oil self- application.  I can now feel the diff muscles in body becoming stronger and more supple!
& where knots are.
 
I've found that the wall & ballet squats help reduce sciatic pain.
Can I do this 2 or 3 Xs day?  Or SLM yoga late morning or 2x day?  I am home always due to pain limitations. Or other exercise to balance oscillating pelvis?

I look forward to continued advise & improvement.





merry alex

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Re: "FROZEN" After splaying kneees on floor
« Reply #3 on: August 10, 2016, 11:09:12 PM »
Steve, I tried the one leg at a time while splayed.  Maybe i arched too much as other side rises up? This gave me instant sciatic pain.
So I continued with both legs at same time;  the first set is very tight, but not as painful as before & pain intensity lessens as I go thru the SLM yoga session.
I'll stay with both legs splayed as that pain is temp but sciatic pain lasts.
Any insight for that?
Massages uncovered balls & a trapped vein behind right inside knee area.  Working on that release.
also, bulge on left side of L4- area. is that due to spasm?
Whenever i have that bulge, I have left side sciatic pain in ankle/foot/ spasms in calf.
The osteopathe had told me it was the cartilege getting pushed out due to compression.
But compression could be due to muscle spasm? 
Hope to hear from you.

Steve Lockhart

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Re: "FROZEN" After splaying kneees on floor
« Reply #4 on: August 11, 2016, 12:34:17 AM »
 Hi Merry yes you probably have muscle spasm in your mid-erector spinae muscles. Try rubbing the oil into them and also your thigh muscles quadriceps as sciatica brought on by walking down stairs indicates you have problems in your thigh or quadriceps muscles.
Regards Steve

merry alex

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Re: "FROZEN" After splaying kneees on floor
« Reply #5 on: August 15, 2016, 08:38:01 PM »
Steve, thank you for your answers.
Yes, I do have knots/balls in top of left shoulder, very  tight muscle in left side of neck,  tight erector muscles esp left side
between shoulder blades, L1 level, L4 L5, behind both knees, calves, lower calf/ankle.
The SLM yoga sessions are a big relief for sciatic pain and I feel refreshed afterwards.
Starting to feel the muscles. I do in evening and am quite pain free then, but sciatic pain returns in a.m. after about 20 minutes, armswings, showering ,dressing etc.

Can I do the wall squat & ballet squat with leg stretching twice a day?  as they
esp help with sciatic pain.

Steve Lockhart

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Re: "FROZEN" After splaying kneees on floor
« Reply #6 on: August 15, 2016, 08:50:07 PM »
Hi Merry, you can if it helps and your body doesn't get too sore or tired from it but you might find it better to do it once and do the ball compressions in the hips/ glutes, hamstrings and erector spinae muscles once.

Regards
Steve

 

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