Yesterday I remembered in time and got myself to Robin's "Inside and Outside Yoga Massage" class. I had no idea what to expect, but anything with the word "massage" in it sounds good to me.
First she distributed a variety of differently-sized "therapy balls". I was curious and hoped we would spend a bit of time on my plantar fasciitis problem. I've been rolling a tennis ball under that foot for over a month and still the pain is there.
We did do that, but in a seated position, taking one of the smallest balls in hand and rubbing it from toe to heel along the edges and bottom of each of our feet, stretching and kneading the fascia in that area. We also stood and rolled them beneath our feet, as I'm accustomed to doing.
At one point, we took the larger balls and rolled them from Achilles tendon to buttocks , all along the backside of our legs, again putting kneading pressure on our backside fascia.
Next we got the foam rollers out and lay tummy down on top of them rolling them along our front thighs, again working the fascia in that area. The fascia is the "Saran Wrap" that encases the musculature all over our bodies and which when not stretched can get tight and bind us in uncomfortable and restricting positions. Moving becomes painful. Better to "work the fascia" by stretching and/or utilizing various therapy props to loosen things up. It's also great to break up scar tissue.
When she suggested turning to our sides and rolling the balls along our I.T. band -- the band of thick fascia along the outside of our legs -- I was feeling rather smug. So far I hadn't experience much discomfort and was giving myself at least a "B+" on the fascia test. Imagine my surprise when I yelped at the pain I felt as the ball under my leg put pressure on my I.T. band and caused me some considerable pain! Yowza! I tried to grit my teeth and proceed, but I've learned not to hurt myself in yoga class, so I backed off. Astute teacher that she is, Robin noticed a couple of us with grimaces on our faces and offered larger, softer therapy balls as an alternative. That was much better, but still...that I.T. band area was tender!
After class I happened to have a coffee date with a good friend, who is an internationally renowned Pilates instructor. I told her about my experience and she said that is super common. The I.T. band area often gives people pause and to go slow and listen to the pain. I'll do that!
I'll also pay attention to stretching that area more often, especially after sitting for long periods of time. I'll also grab a softer ball next time! And I'll be back. I think this inside/outside massage thing is pretty great. Give it a try! (Balls for sale at Yoga Circle!)
Namaste, donnajurene
Photo Credit: https://www.tuneupfitness.com
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