In case you missed it: A Recap on the mobility talk @ Free Motion Physiotherapy





25.04.24



By Free Motion Physiotherapy





The Free Motion team hosted a mobility talk for the Midstream community on the 18th of March 2024. We believe that knowledge is power and that is why we want to share a summary on the topics and concepts discussed that evening.


We discussed MAP movement, fascia, the effect of breathing on movement and performance, stretching and when to seek help with pain when exercising or running.



What is MAP Movement?



MAP stands for Myofascial Activated Posture, basically the effect of muscle and fascia on posture. MAP Movement is used as a rehab tool to train the myofascial slings of the body. MAP aims to reset the gears of movement through breathing, myofascial releases and strengthening exercises.


People tend to think if you strengthen your core all your problems will go away…unfortunately that is not always the case. MAP redefines the core by using diaphragmatic breathing as your first gear of movement. If you think of your trunk (abdomen and lower back area) it can be compared to a cylinder. The cylinder is created by the diaphragm on top, pelvic floor at the bottom and the abdomen, lower back and sides to complete the rest of the cylinder.


Effective diaphragmatic breathing creates a pressure system that stabilizes the spine without bracing, leading to more freedom of movement.



What is Fascia:



Fascia is connective tissue that is found everywhere in your body. It is usually compared to a wetsuit that tends to get “stuck” in certain areas due to injury, decreased activity, scar tissue or other conditions. There are different lines of fascia in the body and the deep “core” line links to the diaphragm.


Fascia can’t be released but it can be hydrated to allow for more movement, and it can influence pain management.



How does breathing affect running performance?



When you run your carbon dioxide (CO2) levels increase and in turn it increases your breathing rate and your heart rate leading to decreased endurance. Breath training increases CO2 tolerance and slows down the reaction to increased levels. We have written a whole blog earlier in the year.


Feel free to read more: https://www.freemotionphysio.co.za/breathing-to-improve-physical-and-mental-performance



When to stretch?



Stretches can be used pre activity or post activity depending on your goal. There are different types of stretches. Dynamic stretches are used pre-exercise to wake up the nervous system and get the muscles ready for action. Static stretches are sustained stretches where the muscle is stretched into a lengthened position, decreasing the power of the muscle for a short period of time. These stretches should be applied with a specific goal in mind e.g. decreased ability to extend the hip backwards then you need to stretch the hip flexors and the quadriceps (front hip and thigh muscles).


We provided the group with some examples of stretches to use pre and post running or exercising.



What to stretch?



Pre- run: Dynamic warm up examples

  • Roll the feet with a ball.
  • “Chase the chickens” neural system and leg stretch
  • High knees
  • Hip swings in all planes of hip movement.
  • Quick calf raises.
  • Pyramid or downward dog stretch adding a calf stretch and alternating toe touches

Post-run: Static stretches

  • Quadricep stretch: standing vs prone – adding glute squeeze or pelvis positioning and breathing to increase effectiveness of the stretch.
  • Psoas stretch in half kneeling position and adding glute squeeze with arm reach overhead.
  • Quadratus lumborum (lower back) stretch while breathing in a seated position.
  • Pigeon pose stretch with activation of glute and, or breathing • 90/90 sitting while stretching forward to get a deep stretch in the hip capsule.


When to seek help?



If you are building distance or load and you notice a change in what you are feeling, for example joint pain that increases or struggling with recovery post sessions it is a good idea to consult with a physiotherapist. Like Robyn always says: “Do something when your body whispers, rather than waiting for it to shout at you with pain.”


Other things to look out for are pain that persists, recurring injuries, increased pain with increased loading and night pain (pain that wakes you during the night or prevents you from sleeping). A physiotherapist will do a comprehensive assessment to determine what is causing your pain and will create a plan with you to get you to the finish line or reach your training goals.


We look forward to seeing you at our next information sessions!



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