How To Sensibly Relieve Iliotibial Band Pain; It’s All About The Trauma Reflex

I’ve written about Iliotibial Band pain syndrome before. In my previous iliotibial band pain post I explain what it is as well as how this condition is yet another example of Sensory Motor Amnesia. Here is an email I just sent to a woman who has my DVDs, has a personal Somatics practice, yet is stumped by her IT band pain:

Many people ask me if I have Somatics DVDs for specific body parts that are causing them pain. I tell everyone the same thing – which will be the focus of my upcoming second book:

It is never just one muscle causing the pain or problems in your body. It is always a pattern. The brain organizes you as a system in which patterns are primary. Address the dysfunctional muscular pattern and that body part will cease to be painful. In the case of iliotibial band pain, it is the Trauma Reflex.

An habituated Trauma Reflex causes iliotibial band pain.

Pain in your iliotibial band develops because your brain and muscles have habituated to human-body-muscle-diagramthe Trauma Reflex. One side of your leg (the IT band) is working harder than the other side. You may have already seen my iliotibial band release on my YouTube channel. You’ll notice that it’s a variation of the Side Bend – the most important and powerful movement one can do to regain control and awareness of the waist muscles.

When the waist muscles are tighter on one side than the other, those muscles “hitch” the pelvis up slightly on one side. What happens then? Your brain, the great compensator and integrator of all sensory and motor feedback in your life, teaches your legs to work differently, one side to the other. This happens, in most cases, completely under your conscious awareness.

If you have bilateral IT band pain, you may be stuck in the Startle Reflex (red light reflex). The Startle (red light) Reflex, a full body pattern, causes your knees to bend slightly  which makes it impossible for your pelvis and legs to swing freely.

Look at the full body pattern, learn to reverse that and your iliotibial band pain will go away. Use the mirror: what do you look like side to side? Are you uneven? Do you walk in an uneven gait? Do you put more weight on leg than the other? Consider what you do during the day that may cause that to happen.

Go back to the basic Somatic Exercises on your DVDs and start from the beginning. Look for balance, symmetry, quality of movement, and the ability to move the same on one side of your body and the other. Be mindful of patterns, especially when you get to the Side Bend, Washrag, Steeple Twist and Walking Exercises. Take your time! As you get to the walking exercises you have a great opportunity to even out the pelvis and the movement of the legs. And remember that nothing you do in your practice makes any difference if you don’t take that awareness and apply it to the way you move throughout your day – walking, sitting, holding a bag on your shoulder, working out, driving…

This is sensible information that needs repeating again and again and again. This woman is not alone in her frustration. After all, most people are not taught sensible information by our doctors, our physical therapists, our fitness trainers.  We aren’t taught that our brains are the source of the problem and that we are the only ones who can re-educate the way our brains and muscles communicate. We are taught to see ourselves as separately moving parts, like a car or bicycle, when in fact we are a beautifully balanced, synergistic process that can only be experience from within.

Once you can walk smoothly and evenly, squat right down through the center (use a mirror!), hitch your hips up side to side smoothly and evenly, you know your iliotibial band pain will be gone for good!

 

A Somatic Solution To Chronic Psoas Pain

Mike was a week away from leaving on a 5 week trip to Italy with his wife. He came to me quite concerned about his ability to walk without limping and dragging his right leg along behind him. “I was told that it’s a problem with my psoas. Can you fix my psoas?” he asked. Every time I teach a Hanna Somatic Exercise Coach training I am asked the same two questions by bodyworkers, yoga teachers and medical professionals:

  • What do you do about a tight psoas?
  • What role does the psoas have in chronic pain?

I’m always curious about the obsession with the psoas, as if that one muscle controls the entire body. My answer is always the same:

It’s never just one muscle causing the problem.

While one might sense that the psoas is the main problem and must be “fixed,” it is never one muscle causing the problem. The brain doesn’t experience you as one muscle, but as a synergistic system of coordinating muscles. There is always a full body pattern of muscular imbalance going on in the center of the body. This pattern has become habituated due to stress reflexes – accidents, injuries, repetitive movements or poor postural habits – so much so that this pattern has become “the new normal” for the brain. The painful psoas is the symptom; Sensory Motor Amnesia is the root cause.

The psoas is a very important stabilizer of the lower trunk and aids in smooth, efficient and coordinated walking. It coordinatesPsoasBackPull together, however, with other muscles of the trunk to move us forward in an easy, smooth gait. The psoas muscle can become tight and overly contracted as a result of habituation to any one of the Three Somatic Reflexes – the Red Light, Green Light or Trauma reflex. When our backs are overly contracted, the front of our bodies are slumped and collapsed inward, or one side of our torso tighter than the other, the psoas will work harder than necessary. Our pelvis will cease to swing freely and our gait will be labored and uneven. A chronically tight muscle that can no longer contract fully or release fully will and does contribute to chronic pain.

So what do you do about it?

In order to restore full muscle function and relieve the pain of a tight psoas you need to address the pattern of habituated muscle tension that is at the root of the problem. You must learn to release muscles of the back (that extend the spine), waist (that twist and bend us), and abdominals (that flex the spine) so that you have full, voluntary movement of the pelvis and all the muscles that control it.  This is precisely what Hanna Somatics teaches clients in both a clinical hands-on  session and when doing the Somatic Exercises.

Mike was taught to release his back muscles, which had become rigidly contracted due to years of carpentry and various construction accidents. In doing so he learned to regain balance in the center of his body. I taught him Arch and Flatten, Arch and Curl, the Back Lift , movements that helped the brain regain control of the back and front of the body. The he learned the Washrag, which released and lengthened the waist muscles for easier and more balanced twisting of the center. With the back muscles as well as the front and sides of his body a bit softer Mike could stand more easily on both legs. His walk became smooth and effortless and his pelvis moved when he walked. He experienced how his psoas wasn’t his problem. His tight back muscles were!

“How does your psoas feel now?” I asked him. “Wow, I can’t even feel it!” he replied. “I can’t wait to get Italy and start walking.”

 ***Most people benefit from a series of between four and six hands-0n sessions. The loss of voluntary muscle control takes place over time; therefore people need to take time to learn how to move well again. As I say to all my clients, “Rome wasn’t built in a day…”

Somatic Exercises Make Freedom of Movement Possible

Somatic Exercises are powerful in their ability to change what your brain can sense in your body and how it can move your muscles. What your brain cannot feel it cannot, physiologically, move nor control. Over time, due to stress adaptation, we can become tighter and more rigid – in our movement, our bodies and our minds.

Somatic Exercises can change how we live our lives, how we believe that our minds and bodies interrelate, how powerful we think we are in controlling our lives, and how responsible we should be in taking care of our total being.

~ Thomas Hanna, Ph.D., author of the book, Somatics

I recently taught three online video classes over three weeks to a client who suffered from chronic neck, shoulder, hip joint, low back pain and sense of being “twisted” in the center. She had read my book and was sure that her muscle pain was a case of Sensory Motor Amnesia rather than a chronic, unchangeable condition. I taught her seven basic Somatic Exercises and two “Standing Somatics” movements.

During our initial assessment I took several photos of her. When we assess we look for patterns of imbalance – the back overly arched, one side of the waist more “hitched up” than the other, shoulders slumped forward and chest collapsed. The photo below was taken before we started the first lesson. Note the line of her back and spine; it was being held tightly (by the brain) in an  exaggerated curve, like an archer’s bow. This Green Light Reflex posture made it look as if she had a protruding belly. Her neck was thrust forward and the weight of her body was on the front of her feet. No wonder she had neck and shoulder pain! To her this was her “normal, neutral” posture.

Profile before lesson 1

Below is the photo taken before her third lesson. She had been doing Somatic Exercises on her own at home, for only three weeks! Notice how much less arched her back; her “protruding belly” had disappeared. Her weight was more evenly distributed over her feet and she had slowly, but surely found a new, more efficient and comfortable neutral. Her uncomfortable twist had gone away as well. She even looked happier! Her biggest aha! moment had been when she noticed how she arched her back and thrust her face forward as she sat at her computer. That moment of noticing caused her to stop, self-correct and adjust and take back voluntary control of her movement and posture. The process of learning to be self-aware, self-monitoring and self-correcting is a life long process.

After 2 lesson & 3 wks of practice

So which exercises did she learn? We started where everyone should start: the beginning:

  • Arch and Flatten
  • Flower
  • Arch and Curl
  • Back Lift
  • Cross Lateral Arch and Curl
  • Side Bend (for that sense of being “twisted” and out of balance)
  • Washrag (gentle spinal twisting that lengthens the waist as you twist the whole spine)
  • Walking Exercises, Part 1 and 2 (which integrates the movement of the back, waist and front into the pattern of walking)
  • Reach To The Top Shelf
  • Standing Arch and Curl

She learned to sense the movements by doing them slowly, with awareness, rather than do them like rote exercises from the gym. The more she focused on the sensation of the movement and the slow controlled release of pandiculation, the more change and improvement she was able to make.

When we consciously and patiently turn our awareness within, to our internal sensations, we can learn to release often mysterious and long term muscle pain. The best time to start learning to move freely is right now.  Freedom of movement can enrich and improve not just your body, but you as a person.

Learn to skillfully teach Hanna Somatic Exercises in the Hanna Somatic Exercise Coach Training Level One. Join the many movement professionals who have discovered the benefits of incorporating Hanna Somatic Exercises into their primary teaching.

 

 

 

 

 

 

 

 

 

 

 

To Clear the Mind and Reawaken The Body You’ve Got To Move

This article in the New Yorker reflects my experience exactly.

Recently I took a long hike in, Snowdonia, North Wales. This part of the IMG_5277world is a completely new landscape for me. The weather, windy and rainy, was weather I avoid at all costs when hiking. This time, however, I decided to not let the weather get in my way and embark on a hike up Mt. Snowdon, the tallest mountain in Wales. My experience was unlike any hike I’d taken in years: new smells, shifting clouds and light patterns, and terrain that challenged my brain and balance. The best part of the hike is that I took it with a dear friend.

According to Dr. John Ratey in his book, Spark, I had just experienced one of the most useful and effective activities one could ever have for the brain –  the winning combination of:

  • vigorous physical exercise
  • done outdoors in nature
  • with another person, preferably a good friend

Not only does movement, outside in nature, with another person, strengthen our physical body, but it changes our brains and can be a defense against ADHD, depression, Alzheimers and other problems.

There is nothing that clears my mind and helps me attune to my movement and mental state the way hiking and walking does. There’s no time for mental chatter ; the movement and sensory appreciation of the surroundings takes precedence. What is it about moving – in nature – that changes the way one feels? Is it just the physical exertion? The beautiful surroundings? The smells? The sounds of nature, so unfamiliar to those of us living in the suburbs or inner city? Or was it all of the above, a sensory and motor experience that can only be had when one puts one foot in front of the other and leaves the city and concrete behind? For some it’s not only the movement, but IMG_3267the way in which it is done.

My daughter, her friend and I were hiking last year in New Hampshire. My daughter tends to have problems finding shoes that fit comfortably. Blisters are an intimate friend. A third of the way up the mountain my daughter said, “oh man, these boots are giving me blisters!!” I replied, “you can go back, but I’m continuing on up. Or you can take off those boots and finish the hike barefoot. That might be fun!” And she did; she continued up and climbed all the way back down. When we reached the bottom she remarked that hiking barefoot over rocks, gravel and dirt had given her a completely different appreciation of her feet, her legs, her hips and her gait. In fact, she said, her whole body felt different!

Richard Louv, author of Last Child in the Woods, writes that exposure to nature is essential for healthy childhood development as well as for the physical and emotional health of children and adults. From my own personal experience I couldn’t agree more.

 

“Muscle Knots” Are Muscle Tension, Which Is Sensory Motor Amnesia

There is some confusion as to what “muscle knots” are and where they come from. This article asks the question “how do they happen and how can they be prevented? Are they harmful and should they be treated? Allow me to answer these questions in the simplest way possible:

“Muscle knots” are not mysterious; they are areas of “Sensory Motor Amnesia” (SMA)

SMA is habituated muscle tension that develops when we become habituated to stress and/or certain ways of moving. These areas of accumulated, learned muscular tension are “stuck” at the level of the central nervous system and cannot, physiologically, release and relax.

If you’ve ever had back, neck or shoulder pain and gone to a massage therapist to “pound out” the knots in your back, only to have the knots return, it seems that there is little that can be done. Not so. The reason these knots seem to stick around despite the best massage therapist’s effort, and don’t show up on scans and MRIs despite extreme pain is because what it happening in the muscle is a neurological event in the brain – a functional problem of the sensory motor system. Sensory Motor Amnesia is not a medical problem that can be diagnosed through conventional medical methods. It is a functional  problem of the sensory motor system that can be easily “unlearned” through somatic education.brain-side

Muscle knots can be prevented first and foremost by understanding how Sensory Motor Amnesia develops in your brain due to repetitive stress responses and/or repetitive, habituated movement habits. Muscles have two functions: they contract and they relax. When muscles can no longer fully relax this is an indication that you have accumulated muscle tension that you are no longer fully aware of. The only way to fully release these “knots” is to make sure that the brain is fully in control of the muscles.

Muscles knots are only harmful when they get in the way of free, efficient movement.

Movement is medicine, movement is life and painful muscle tension can cause you to move less efficiently and, for most people, minimize the amount of movement you do. In order to live a healthy life we need to be able to move strongly, vigorously and with endurance for as long as we live. If you’re not planning on moving a lot then muscle knots won’t hurt you. The lack of movement will, however.

Treatment of tight muscles doesn’t work. Re-education of tight muscles does.

If you want to untie a knot, you must look at the cord carefully then gently undo the tangle. Yanking on the cord will only make the knot tighter.

~ Thomas Hanna

Muscle knots can’t really be “treated” successfully – for the long term.  Treatment is what bodyworkers and doctors do when they attempt to fix tight muscles (or postural imbalances) from the outside. And there are therapists who can help provide short term relief. Yet muscle tension Pandiculation demonstrated (1)develops from the inside out (Sensory Motor Amnesia) and, since humans are self-regulating, self-sensing beings, not cars or bicycles that need fixing, their muscles must be educated so they can contract and release fully in order to get rid of muscle knots.

Through active involvement of the brain – rather than through manual manipulation – people can more easily and safely learn to  eliminate “muscle knots,” restore full muscle function in all planes of gravity and prevent them from coming back by doing three simple things:

  • Become aware of your daily movement habits and reflexive responses to stress. Repetitive contraction of muscles without full relaxation creates muscle knots.
  • Learn to pandiculate instead of stretch. Animals pandiculate up to 40 times a day!
  • If you have chronic muscle tension, learn how to eliminate your patterns of Sensory Motor Amnesia with a daily routine of Somatic Exercises**

Muscle knots are not an inevitable part of life; they are a symptom of stress adaptation.

**or through a series of hands-on Clinical Somatics sessions with a skilled practitioner.

Freedom and Habits – Can They Exist at the Same Time?

How easily we allow our old habits and set patterns to dominate us! Even though they bring us suffering, we accept them with almost fatalistic resignation, for we are so used to giving in to them. We may idealize freedom, but when it comes to our habits, we are completely enslaved. Still, reflection can slowly bring us wisdom. We may, of course, fall back into fixed repetitive patterns again and again, but slowly we can emerge from them and change.

While this quote comes from a Buddhist website, it is the same philosophy underpinning Hanna Somatics. From a Hanna Somatics perspective it means that set patterns and habits, while useful in many ways, can dominate our posture and movement if we are unaware of them and unable to control them.  The fixed habits of walking that develop through trial and error as toddlers are critically important. They allow us the freedom to move forward in life. Yet, when other habits take over and become fixed patterns, like slumping at the computer, gritting our teeth when we’re angry, tightening our bellies when we’re anxious, contracting our back muscles as we rush through our busy lives – we gradually lose our sense of well-being and our freedom. Unconscious habits can change who we are.  getty-cartwheel

Habitual responses to stress become muscular habits at the level of our brain and nervous system. Once we develop a habit we are helpless to change it until we spend thoughtful time becoming aware of:

  • What the habit feels like (back pain, hip pain, sciatica, neck pain).
  • How it shows up in our bodies (slumped shoulders, face forward, leg length discrepancy).
  • How it is limiting us (“I used to dance and now it just hurts my hip…I can only walk a few blocks and then my back gives out…”).

Many people become resigned: “Well, I’m not getting any younger.” “It’s all down hill from here…” or “I probably ache because of my age.” Many accept their unfortunate limitations with fatalistic resignation. They feel trapped and frustrated by muscle pain and few sensible solutions as they seek a solution to their pain  “out there” – massage therapy, bodywork, physical therapy, the latest gizmos to relax muscles. They don’t realize that in most cases the answer lies within: in their own brain and sensory motor system, and how an awareness of what they’re doing repeatedly, (whether emotional, physical or psychological) can be the piece of the puzzle that they’re missing.

This is the message of Hanna Somatics: freedom comes through awareness of one’s ability to sense and control oneself from the inside out as they move through life. It is a patient and persistent practice of awareness – of what it feels like to be you, how your old habits have created habits of pain and limitation, the meaning you have given to what has happened to you over the years, and how you can change limitation to freedom – on your own, from the inside out. We need habits in our lives; they create a necessary element of stability – in movement. It’s whether these habits serve us or not that is the question.

What does freedom look and feel like to you?

 

 

 

 

 

 

 

 

Movement Mornings – Do You Start Your Day With Movement?

I am always inspired when I meet people whose curiosity about movement takes them into exploration outside the box. One such person is the ever-curious Panayiotis Karabetis of Movement Mornings. I was a recent guest on his podcast  and we had a blast recording it. Here are some highlights from our discussion:IMG_4689

  • Pandiculation vs. stretching
  • How to move “somatically”
  • Martha’s 3 should’s in life
  • Moshe Feldenkrais and Thomas Hanna
  • A brief history and explanation of Hanna Somatics
  • Sensory Motor Amnesia
  • Making room for play in your life is important
  • Falling apart as we get older is a choice
  • Pain-free moving starts with walking

Click here to listen and enjoy!

Here’s what Panayiotis has to say about Movement Mornings and its dedication to sharing the good news about movement:

As movers, we’re motivated by a unique force that makes our fidgety goals impossible to ignore and that’s what Movement Mornings sets out to explore. Each month, we dive into the morning routine of influential people in the movement community to share new insights and inspire us to get better at what we love doing most: moving!