good books related to fitness for mobility / stretching / pain management

[Fiddleman 4,376]

As some are aware, I am quite active in my daily fitness. With daily fitness comes pain. Instead of popping Tylenol or ibuprofen (may interfere with the Protein synthesis process), I want to offer the following book list. Frankly I am tired of pain medicine and want to address the structural issues directly that lead to inflammation. I own them all and they are quite practical. If you have books or general suggestions you would like to add to this thread, please feel free to post.

1. " 8 steps to a Pain Free back" - The latest addition to my library I have just started reading. Highly recommended for people who struggled with daily back and neck pain (me). The basic premise is that as a western culture we have lost or forgotten basic healthy posturing for sitting, walking, standing, lifting and sleeping still upheld by other cultures. I just got this book and am looking forward to the basic wisdom that so many have benefitted from.

2. "Supple leopard" - This book is targeted at athletes (specifically lifts and movements of cross fit), but can benefit any athletic sport. The basic premise is that we can heal our own bodies by stretching, posturing, using bands, lacrosse balls, etc instead of going to the doctor, chiropractor, massage therapist, physical therapist etc. It really puts the mechanics of our body in our control and saves time and money. Sometimes specialists are still needed, but a lot of the injuries, aches and pains can be prevented or addressed by following the practical knowledge in the sports therapy "bible." Each muscular/skeletal system of the body is given ample treatment in terms of functional capabilities and treatment. There are also detailed step by step instructions for proper movements on Olympic lifts. I find this book extremely practical on a day to day basis.

3. "Genius of Flexibility"- excellent knowledge and wisdom with regards to true stretching, stretching that results in permanent results. I try and go through the stretching set daily before working out. This is the most thorough, advanced and practical set of stretches I have seen. The basic premise is that resistance must be applied during a stretch to create permanent results. By resistance, I mean resistance created by pushing or pulling with only body as a stretch is held.

Edited December 20, 2013 by Fiddleman

[KristinaRnY 455]

Will any of these help with plantar fasciitis?

[Fiddleman 4,376]

Will any of these help with plantar fasciitis?

yes, the "supple leopard" book recommendation addresses this condition.

The following mobilityWOD link (also created by Kelley Starrett - the author of Supple Leopard" is dedicated to the topic:

http://www.mobilitywod.com/2010/11/episode-77-plantar-fasciitis/

MobilityWOD.com is an excellent resource for all things mobility, especially as it applies to working out.

I hope you find the information you are looking for so you can get relief.

[KristinaRnY 455]

Thank you so much! I appreciate you taking the time to relay the information to me! Really I'm incredibly grateful.

[Globetrotter 1,340]

I really can't recommend Pilates enough, I know I've mentioned it before on other threads for you Fiddle, it was created for injured ballerinas who didn't want to lose strength during recovery. Pilates and yoga do incredible things for the body and releasing toxins, I also recommend acupuncture.

[Bandista 7,466]

Hi there, we have benefitted so much from the McKenzie Technique, which is being used now by many PTs. It's the opposite of what used to be recommended for bulging discs, etc. There are two books -- one for back and one for neck -- short and to the point. We've given away lots of them. Guy is from New Zealand:

http://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0958269238

Husband has had three major back surgeries (car accident 25 years ago) and lots of different treatments over the years -- alternative therapy is great (massage, acupuncture, chiro, etc.) but not affordable as frequently as needed and doesn't seem to do more than temporarily relieve symptoms. Drugs suck -- who wants side effects or to be foggy in the brain when your body already hurts? Exercises are a great way to correct the source of the problem. We like ice for inflammation -- hurts for first thirty seconds then does the magic.

I'd also recommend Somatics -- another stretching technique for the core. Everything starts with pelvic rocking then a lot of diagonal lifting, isolating and alternating limbs. Slow intentional stretching. Very Pilates-esque.

Yoga and stretching are great for me but my weight has been in the way. I have arthritis and was told by a world class rheumatology clinic that yoga is not recommended for people who were super flexible as children and teens. To me this is idiotic. Who would tell an overweight 52 year old woman not to exercise? We really do have to advocate for ourselves as much as possible and educate continuously.

Thanks for a great thread!

[Fiddleman 4,376]

I like that the Treat your own XXXX books are cheap. Thanks for the suggestion.

I tried yoga for a while several months ago, but my body did not enjoy being twisted into pretzels or being held in uncomfortable positions for extended periods of time. Tried to give it a chance. Maybe things will change in the future.

[Fiddleman 4,376]

Somatics looks rather interesting. I am going to research that some more and see how it differs from yoga.

[Globetrotter 1,340]

Fiddle - one of the first rules of yoga is to only do what your body will do, don't try to do more than you are ready for. HOWEVER, the other first rule is that when you are in a pose and your body starts talking to you, that is when you are supposed to go deeper into the stretch, because only then is it starting to happen.

[Fiddleman 4,376]

Fiddle - one of the first rules of yoga is to only do what your body will do, don't try to do more than you are ready for. HOWEVER, the other first rule is that when you are in a pose and your body starts talking to you, that is when you are supposed to go deeper into the stretch, because only then is it starting to happen.

Good tips. I think I had a serious patience issue when dealing with yoga, especially the slow classes like vinyasa flow. I am probably more flexible now then when I tried yoga out at the beginning of 2013. I do some variations on yoga every day for my mobility section of cross fit 20-30 min). Movements like pigeon, Samson and couch. I like the pigeon because it gets the crankiness and creakiness out of my hip abductors. Hold those for like 30 seconds with my leg bent under my chest, forehead on the ground, hands stretched out in front and hips flat against the floor. It helps when I have some large number of squat lifts for the day or box jumps. I just have memories about not being so flexible a year ago and having to endure an hour of yoga was tough for me. Perhaps I should give it a try again, now a year later, if it will indeed help and I don't get frustrated with it.

[Tropical.Lover 24]

As some are aware, I am quite active in my daily fitness. With daily fitness comes pain. Instead of popping Tylenol or ibuprofen (may interfere with the Protein synthesis process), I want to offer the following book list. Frankly I am tired of pain medicine and want to address the structural issues directly that lead to inflammation. I own them all and they are quite practical. If you have books or general suggestions you would like to add to this thread, please feel free to post.

1. " 8 steps to a Pain Free back" - The latest addition to my library I have just started reading. Highly recommended for people who struggled with daily back and neck pain (me). The basic premise is that as a western culture we have lost or forgotten basic healthy posturing for sitting, walking, standing, lifting and sleeping still upheld by other cultures. I just got this book and am looking forward to the basic wisdom that so many have benefitted from.

2. "Supple leopard" - This book is targeted at athletes (specifically lifts and movements of cross fit), but can benefit any athletic sport. The basic premise is that we can heal our own bodies by stretching, posturing, using bands, lacrosse balls, etc instead of going to the doctor, chiropractor, massage therapist, physical therapist etc. It really puts the mechanics of our body in our control and saves time and money. Sometimes specialists are still needed, but a lot of the injuries, aches and pains can be prevented or addressed by following the practical knowledge in the sports therapy "bible." Each muscular/skeletal system of the body is given ample treatment in terms of functional capabilities and treatment. There are also detailed step by step instructions for proper movements on Olympic lifts. I find this book extremely practical on a day to day basis.

3. "Genius of Flexibility"- excellent knowledge and wisdom with regards to true stretching, stretching that results in permanent results. I try and go through the stretching set daily before working out. This is the most thorough, advanced and practical set of stretches I have seen. The basic premise is that resistance must be applied during a stretch to create permanent results. By resistance, I mean resistance created by pushing or pulling with only body as a stretch is held.

you're cute !!!!

[Globetrotter 1,340]

Yeah, the frustration element is definitely a part of getting into yoga, for sure. I have a love/hate relationship with pidgeon, hurts so good!!