This channel is for active people who want to keep doing the things they love. Here you will learn simple skills to work on yourself with foam rolling, Self Trigger Point Release, & movement. You can feel more freedom & greater ease in every part of your body by doing these practices. Get back to doing the things you love today!
Cat Matlock, founder of FreeBody, has been a Trigger Point Therapist for nearly 30 years. In 2011 she began teaching her students and clients how to work on themselves, precisely going to the root of their problems. She has worked with tens of thousands of students & clients over the years and wants to help you live the life you want to live, pain free and mobile.
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Anything for bilateral sciatica?
Hmmm... that's very unusual to have it on both sides, which makes me think it's one of two things: 1- either your pelvis is tucked under so much that both sides of the sciatic nerve are being pinched due to excessive tucking. You'd need to release belly, hamstrings, and glute max first before doing anything else. 2- it's not true sciatica but bilateral trigger points in the glute min muscles, which is often related to too much crossing of the legs and tension in the inner thighs. Release adductors of the inner thighs first, then the outer hips, glute min.
Amazing, thank you!
You're welcome!
Just found your channel! Do you have any videos about how to help pain when you are tilting your head to look up?
Hi there and welcome! Can you tell me more about where the pain is?
@@CatMatlock thanks! It feels like it’s kind of deep in my neck, maybe in the lower part of my skull?
@@sweetnothingsasmr1 That sounds like the upper trapezius and/or the suboccipitals. I'll link the upper traps video (good to release the chest/pecs a bit first) and I'll have to make a new video for the suboccipitals. Here's that traps video... kzread.info/dash/bejne/ZqNqz7WkidzbZpc.htmlsi=OYFsCyqLTEKZ-pd3
@@CatMatlock Thank you so very much!!
So if I habitually stand with weight on my left leg will it cause pain to the left SI joint? I've had left SI joint pain for a couple years. Somewhat under control after strengthening deep core muscles but I still feel it. No fun. Thank you Cat. Very informative.
Hi Eileen. The short answer is that ... it depends. SI joint pain can come from the quadratus lumborum in the lower back or it can come from the gluteus medius in the butt/pelvis. Typically muscles that are pulled LONG are the ones crying out in pain. So if you're standing off to the left and the pain is on the left, that's probably from glute med. If you're standing to the right and it's on the left, that's probably quadratus lumborum. Hope that helps!
I got pain on top of my head after my ct scan it 3 weeks now an still there
I'm 79 Cat, Had severe back pain across the back right to left side, and down my left leg to the knee for years. You've nailed it girl. It WAS the iliacus. Wonderful. No chiropractor, massage therapist or acupuncturist ever found it. You're my saviour lady. How did I find you? A simple Google search.
Hooray! Pain free living is where it's at. Enjoy!
Hi Cat! Thank you for this video. I was experiencing bad jaw pain 6 weeks after a double crown dental procedure. I knew the pain was related to my muscles because I tried massaging with my fingers and achieved some relief but knew I had to do more. I've been doing this as part of my daily ball therapy routine for a week and the pain is almost 100% gone. I do this on both sides of my jaw.
I hate tattoos.
I just try this and I feel so much better! I will cotinue do this! thank you for sharing these videos!!
You’re welcome!! Happy to help you feel better!
This is so helpful. Love how you explained everything
Glad it’s helpful for you
Massaging this area gave me exquisite relief. Thank you.
So exquisite, right???!!!
Hoping this helps in connection with other video, as i Had Vertex headache Friday night, Saturday all day. And with stuffiness- its likely posture related from using computer & the smoke in the area from Mexico. The smoke is yearly, and combined equals 4 days of pain😣😖.
Ouch! Yes, do some opening of the chest first, release some of the splenius capitis as well. I can link those videos for you when back at computer if needed. But also opening the chest really helps. Running an air purifier at all times, especially when you are sleeping, can really really help. Best wishes
I have a lot of sore point in my scalenes and sub occipital areas. Would love some help with trigger points or release techniques for these areas. Thanks for all your helpful videos.
I like the explanation you give. All was well with me, I was doing security work up to give years. Suddenly my right leg becomes shorter then my left leg and in the knee joint of the right leg become so weak. It cause me to walked different, I cant run or walk narmal as I use to and if I stand long my hip get tender.. With a I said, could a try this explanation you give?
🔥🔥🔥 Thanks so much for sharing... 2 yrs in pain and this trchnique helped alot!
THUMBS DOWN TOO MANY WORDS WHICH ONLY CONFUSE ME.AND PUT ME TO SLEEP. JUST GIVE ME THE SHORT VERSION OR THIS IS ALL A WASTE OF TIME FOR ME.
I hear you that you did not get what you needed. Please tell me what you're dealing with and perhaps I can be more clear. Does your hip feel weak and you cannot put your full weight on that leg? Do you have sciatica? How can I help? This video is a part of an entire month of teachings about Sciatica and my hope was to explain things in a way that many need to hear. And perhaps you need to hear it a different way. I'm happy to make you a personalized video to help so please tell me what yo've got going on and I'll do my best to make something that serves you and feeling well. Best wishes
When you get sciatic, your life gets put on hold, your work life takes a pause
Yes it’s true. It consumes for a bit until you learn how to navigate. And then you can heal it. Sciatica is a process.
Wow, I've had continual bouts of knee pain and bursitis and no doctor or chiropractor ever mentioned this. I have been finding tight areas above my knee while using a corrugated foam roller and do the same up and down movements on it. Sure enough, it obliterates the knee pain. Then I found your video! I did it with a lacross ball (gently) but wow, my knee feels 100% now. Maybe I can avoid a cortisone shot now. thank you so much 💕💕
You're welcome! One thing to consider is WHY you're having those trigger points. If this treatment stops working, you'll want to expand the areas you are treating: work on the other side of the body as well, check and see if you have one hip (leg) higher (longer) than the other, watch how you stand and check your posture, etc. And I"m glad this helped and hope it stays gone! It may take a week or so to stay gone (if no other conditions are present) so stick with it.
you always seem so calm, so pleasant 😊.
nice tats...civilized-----------
when your are in pain...its hard to move...i am stuck in this viscious cycle nothing helps
I hear you. I have been in relentless pain before and I experienced my version of this. Sometimes it is so very hard to move. And yet, it is essential to do so. Even just tiny little movements at first. Deep breaths. Keep softening as much as possible. I'm rooting for you over here. Best wishes
@@CatMatlock thanks...i have chronic pain for over 20 years...getting worse each year ( i walk , do stretches and yoga twice à day )
Thank you for posting this! I can't wait to try this.
When I ran, I have no pain, but after I have pain. Should I continue running or take a rest ?
It took me a few moments to get the correct spot. But when I did I felt a wonderful release go from my right side to my left side in my lower back. And I am not in pain no more. OMG. I am so glad I found you. Thank you thank you.
YES! How wonderful! Yes. Trigger point release really requires the correct angle so it takes a little fishing around in the beginning. But then once you get it ... WOOHOO! That pain may stay away. But if it doesn't, release it a little bit every day or two for a while until that spot tones down. Best wishes
How often should you do this per week?
2-3x/week is good. And it's super helpful to understand that gluteus minimus and gluteus medius trigger pts can activate trigger pts in the QL. And the glutes get activated by trigger pts in the inner thighs! So a REALLY good program to follow is: roll the inner thighs, roll the glutes, roll the QL as a grand finale!
@CatMatlock would love a self care series/workshop on this sequence. I feel like I am constantly fighting this trio
@@timothydube3046 Great idea! I'll plan something...
Thank you it works for me
Wonderful!
Hi, can you please tell me how is tight fascia associated with morning pain? I usually get it couple of times a week when I get up and take a deep breath. It hurts in my low back and core muscles. Thanks.
Excellent video! Much relief.
Thank you so much ❤️🙏
You're welcome!
Too good
Tq
Left leg king what i do
Hi ngozi my both legs are paining from back side from hips to calf while standing or walking and I can't stand more than 1 minute when I walk more the pain gets worse its happening from last 10 days due to back injury in gym but my back is OK now but legs are hurting to much while standing or walking
Thank you!
❤
Is this good to do if these muscles are just hard as rocks and tighten up on all my runs?
Yes yes. Here's the thing, though. Release the calves a bit as well. Then do this outer shin work. It's all related. And when we use our muscles, that can activate tension and trigger points. It's great to do some rolling right after your run. Run, roll, stretch.
@CatMatlock i overdid it and have barely been able to dorsiflex my foot the last 5 days but its slowly healing lol :p
I wish i did not watch this video lol. Be careful guys 2 weeks later im still fucked. Compressed my peroneal nerve and am not in a position in life to easily fix this if it doesnt heel on its own
@@nc8186 Did you also do some release work in the calves? I'm also wondering what type of ball you used. If the ball is too firm, anywhere in the body you use it, it can be too much pressure. Yes always do a little bit and then do some movement. Keep me posted. Keep moving! Keep releasing around the area. Check tibialis anterior as well. You might not have hurt the nerve at all. You most likely aggravated the trigger points without releasing the other parts of the system: calves, a little bit of hamstrings, tibialis anterior also.
This was good! Best video on iliac crest issues. Anatomically explained well as to where the muscle originates and inserts. My pain is more towards the back of the crest where it connects to the muscle of the upper buttock. Thanks for sharing.
You're welcome. Make sure you attend to the quadratus lumborum as it matches your pain pattern. Here's that video.kzread.info/dash/bejne/YqGOrrtrl9avYrg.htmlsi=E2OqUXRkBtOrry8r
@@CatMatlock OOOOOh so that's what they call that muscle complex? It seems to connect in the front along the groin.it aches and spasms along the iliac crest and that QL you speak of. Sometimes I get spasms along that Iliac Crest muscle but not where you had your thumbs, but on the upper outside ridge of the Iliac crest? What muscle is that? Thanks for your help!!!
@@MonkDowns that’s either a pain referral from Quadratus Lumborum or it’s from the gluteus medius… I’ll link video below
@@MonkDowns here’s the glute med release: kzread.info/dash/bejne/jGic2tKDnrnQmbA.htmlsi=EBgf9EnLb41qnlWA
This was truly SOOOO HELPFUL!!!!!! Ive been learning about fascia for about a year with these massage tools and it’s done more for me than doctors and professionals and physical therapists! But I have uneven hips from an injury on my ankle and this is the first video that clearly helps me bring it back to balance !!!!! These are all the sores muscles! Thank you so much!!!
YES!!! That’s exactly why I made this video!!! Too many people don’t get this exact issue addressed by their healing team. And it’s a root cause of so many problems. Happy to help!
Excellent
You are the beeeest!!!! Thank you for sharing your gifts and knowledge!!!!
Thanks it's working
You’re welcome!
I would like to find out how long does it take to ship the basic free body kit to Canada before I place the order. Thank you.
Hi there. I ship next day and then it does take a week or two for you to receive, depending on what part of Canada you're in. But on my end, it's next day shipping, or same day shipping if we receive before noon EST.
Thanks indeed I'm a runner and starting to experience piriform related sciatica pain...I use regularly a massage gun which cured my itb band months ago. But in the last 3 weeks the piriform pain really bothers me, I still can run but it affects my running....I've never thought about the inner thigh, I'll give it a try
I just found you! I’ve been learning about fascia for about a year and using massage tools to heal it and no joke it changed my life. Physical therapists and chiropractors never once mentioned fascia and I felt so frustrated until I found videos on KZread a year ago! I appreciate your perspective, passion and wisdom!!!!!! I’ll watch more videos !
How do I know if l am breathing right? Where do I breathe from ? The nose or mouth? Help
Breathe in through the nose if you can. That’s always best. You can exhale either through nose or mouth. One way to start this practice is to set an alarm throughout your day, and every time it chimes, take a few long slow deep breaths. That’s a good beginning.
Both releasing exercises for iliacus and psoas are unbelievably effective🌟🌟🌟 thanks so much for sharing 😇🙏🏻
You’re welcome!
How am I supposed to stand to maintain my pelvis straight?
How do you feel when you release it?
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