Upper Body Self Myofascial Release Precautions

Written on October 1, 2013 at 10:32 am, by Eric Cressey

If you've read just about any of my writing, you likely know that I'm a big fan of various forms of soft tissue work. Obviously, there's foam rolling for our more "diffuse" work, but a lot of people also use a baseball, tennis ball, or lacrosse ball to get a bit more "focal." While this can definitely be helpful, there are a few precautions you want to take. Check out this video to learn more:

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Category Baseball Content | Tags: Baseball Workouts, Biceps Tendinitis, Foam Roller, Self Myofascial Release

11 Responses to “Upper Body Self Myofascial Release Precautions”

Steve Lantner Says:
October 1st, 2013 at 11:33 am
Hey Eric,
Great post. Could you do a part 2 on Posterior shoulder? And while on the subject, what do you think of the KB waiter press?
I stumbled upon it, as a great scapular stabilizing exercise.
Thanks again for the posts.
Tom S Says:
October 1st, 2013 at 5:28 pm
Awesome video Eric. Love how you always blend the science with common sense. Great two points around biceps tendon and elbow.

I have had a distal biceps tendonosis bilaterally for it seems like 4+ years. It got aggravated actually digging out snow and that constant push/pull.

I have had ART, Graston, my own Myofascial Release therapy using a TheraCane, tennis ball, etc…. but nothing has helped.

It hurts deep in the insertion point from the anterior of the elbow pit and no matter how much rest, ICE, NSAID’s, or doing eccentric exercises (which seems to be the best modality for tendonosis issues), it has never gone away.

Have any of your ball players ever gotten distal biceps tendonosis and what has been your best approach to them being pain free?

Thanks,

Tom
Michael R. Says:
October 2nd, 2013 at 7:34 am
So it is OK to work on the medial elbow as long as the nerve isn’t agrivated? I have a rather large pronator muscle on my pitching arm that I fucus on and then the long flexor muscle that runs along the ulnar to my little finger. As long as I don’t feel the “needles” in my pinky, am I doing it right?
Abdii Says:
October 2nd, 2013 at 8:13 am
Coach cressey what about rolling the Infraspinatus and pec minor ? I can see a few nerves there.

Thanks for the good info again.
Tim Says:
October 2nd, 2013 at 11:13 am
Great video, thanks Eric. Always like the stuff that goes into treating the symptom vs. treating the cause and how they don’t always reside in the same place! Human body certainly is a master of compensation.
Eric Cressey Says:
October 2nd, 2013 at 7:59 pm
Steve,

Love the KB waiter’s walk/press.
Eric Cressey Says:
October 2nd, 2013 at 8:00 pm
Abdil,

Sholdn’t be as much of a concern.
Eric Cressey Says:
October 2nd, 2013 at 8:01 pm
Michael,

Yes, it’s fine as long as you’re careful.
Eric Cressey Says:
October 2nd, 2013 at 8:08 pm
Tom,

I’ve seen proximal biceps tenodesis surgeries, but never distally. I’d encourage you to speak with good elbow specialist to determine the best course of action. Four years is a long time! Good luck!
Tom S Says:
October 7th, 2013 at 2:21 am
Eric,

Yeah, like the saying goes “Good help is hard to find”. In my case, nothing shows up on MRI, been to countless specialists, both in the military and civilian, just haven’t found anyone that really knows either what it is or how to treat it.

Over the years, it seems total rest, active rest, RICE, Fish Oil, tennis ball for cross friction massage or thera cane for trigger point, etc… are what allow me to train or work with my bootcamp clients.

I work around the injury, try to remember my limitations and not overdue it.

I appreciate your feedback and I will keep trying to find that specialist that can help me get rid of this chronic pain once and for all.

Thanks again,

Tom
Peter Mamo Says:
April 26th, 2018 at 11:40 am
Great Vid Eric! I never gave much thought to that tight feeling at the front of the anterior shoulder (bicep tendon) I’ve had a labral repair and bicep tenodesis. Doc says that discomfort will always be there.