I find that soft tissue work is one of the most important activities a gymnast should be performing every single day. Here are the 7 hot spots every gymnast should hit.

1. The upper trapezius. Gymnasts utilize this muscle when they are in a weight-bearing position on their upper extremities ie. in a handstand or for blocking with tumbling and vaulting. They also compensate a tremendous amount with this muscle. Here is an anatomical picture of the upper trapezius muscle. Upper trap is located from the shoulder to the base of the neck, to the top of the neck.

1a.

Lacrosse Ball Work. Here is a photo of how to use a lacrosse ball to roll out your upper trapezius. You can find a "hot spot" or essentially a muscle knot which will not feel "good" when you roll over it, almost like a bump. That is the spot you want to focus on. You can move your body slightly side to side or up and down to "roll the knot out." OR you can simply just press your body weight into the ball that is up against the wall and hold for 30-60 seconds and release. I prefer my gymnasts to roll out for about 2-3 minutes.

1b.

Referral Pattern: You can feel this muscle radiate up the neck or down the arm, it can feel "tingly, pricking, numb" this is all normal. Every muscle has what we call a referral pattern. This is the referral pattern of the upper trap where ever you see the red marks and you can feel sensations all along this pattern when rolling it out.

1c.

2. Latissimus dorsi. The muscle seems to really shorten and cause some pain as well as limit range of motion in some gymnasts. This is likely due to the force demands of weight bearing on your upper extremity. Here is a picture of the latissimus dorsi muscle aka the lats.

2a.

Lacrosse Ball Work. Here is a photo of how to use a lacrosse ball to roll out your lats. Place the lacrosse ball around back of shoulder blade near arm pit and then place it against the wall. Roll around to find areas of tightness, then pin the tight area against the ball. You can move your body slightly side to side or up and down to "roll the knot out." OR you can simply just press your body weight into the ball that is against the wall and hold for 30-60 seconds and release. I prefer my gymnasts to roll out for about 2-3 minutes.

2b.

Here is a picture of how to foam roll your lats. Use your legs to push you pack and forth, not your arm moving back and forth.

2c.

Referral pattern. Here is a picture of the referral pattern of the lats. Remember if you feel sensation of any kind along the red marks, that is normal.

2d.

2e.

3. Lumbar paraspinal muscles. Gymnasts typically stand with knees locked out, in an anterior pelvic with no core engagement. This causes a shortening of the lumbar paraspinal muscle, they also tend to compensate with these muscle when they perform skills that require extension in their back, so the "arch" position. This causes these muscles to be over worked, tight and irritated. It's important to roll these muscles out, but to also seek a PT if pain is persistent.

3a.

Lacrosse Ball Work. Here is a photo of how to use a lacrosse ball to roll out your lumbar paraspinal muscles. Place a lacrosse ball on your low back and lean your back against the wall putting pressure into to the ball. Round your back and roll the lacrosse balls up and down your low back. OR you can simply just press your body weight into the ball that is against the ground and hold for 30-60 seconds and release. I prefer my gymnasts to roll out for about 2-3 minutes.

3b.

Referral Pattern. This is the referral pattern of the paraspinal muscles located in the picture below where ever you see the red marks and you can feel sensations all along this pattern when rolling it out.

3c.

4. Gluteus maximus and medius muscle. This is the powerhouse muscle used with tumbling, jumping, landing, and kicks. Anything that requires hip extension requires the use of these muscles. It is the biggest and most powerful muscle in the body. Gymnasts either utilize this muscle well or they don't use it at all and instead will compensate with either their low back or hamstrings. Gluteus medius is used for hip stability, most gymnast will use gluteus maximus, adductors or hamstrings to stabilize instead of glute med. This muscle will then become weak and sore. Here is an anatomical picture of your gluteus maximus.

4a.

Lacrosse Ball: Here is a photo of how to use a lacrosse ball to roll out your gluteus maximus and medius muscles.

Medius: While laying on your back, use a lacrosse ball and find the PSIS (bony knobs) in your low back and go right below that. Once found, apply pressure using body weight and lightly roll around the area to break down and help relax the connective tissue and muscles.

4b.

4c. You can also perform lacrosse ball work on this muscle in side lying. If it hurts to much to add all of your weight onto the ball, just lay on your side and use your hand to maneuver the ball around the muscle.

Maximus: Stand with back facing wall and place a lacrosse ball or baseball between the wall and your buttocks. Slowly massage the ball against your glute muscles, trying to find tender areas.

Hold for 30-60 seconds and release. I prefer my gymnasts to roll out for about 2-3 minutes.

4d.

Referral Pattern. This is the referral pattern of the gluteus maximus and medius where ever you see the red marks and you can feel sensations all along this pattern when rolling it out.

4e.

5. Hamstrings. This muscle is also powerful and is usually either tight and weak or too stretched and weak. Either way, it can cause pain, discomfort or in some cases ends up tearing, strained or pulling away from the bone. This muscle is used primarily in running, landing and jumping. It bends the knee and helps extend the hip. Here is a picture of the hamstrings.

5a.

Lacrosse Ball Work. Here is a photo of how to use a lacrosse ball to roll out your hamstring muscles. Begin sitting on a solid surface. Place the lacrosse/baseball under your thigh in a tender/sore area. Let your leg rest down on the ball to apply pressure to area. If more pressure is required cross opposite leg over. Hold for 1-3 minutes in each tender area. You can also perform this on the floor in a long sitting position, the best position however, is sitting.

5b.

Referral Pattern. This is the referral pattern of the hamstrings where ever you see the red marks and you can feel sensations all along this pattern when rolling it out.

5c.

6. Quadriceps muscle. The quadriceps is made up of 4 individual muscles that each have their own special job and referral pattern. The 4th muscle you can't see in the picture below, it is deep to rectus femoris called vastus intermedius. This muscle as a whole takes most of the load with landings and running and needs to perform eccentrically, meaning it lengthens while being loaded. It tends to be tight and sore. The picture below is an anatomical picture of the quadriceps muscle.

6a.

Lacrosse Ball Work. Here is how you roll out the quadriceps muscle. Begin by lying down on your stomach, placing a lacrosse ball either proximal (top photo) or distal (bottom photo) on the thigh. Once placed, bend the leg resting on the ball and begin to rotate the leg in/put for the prescribed time - should be in a windshield wiper motion. Performed this for 1-3 minutes.

6b.

Referral Pattern. This is the referral pattern of the quadriceps where ever you see the red marks and you can feel sensations all along this pattern when rolling it out.

6c.

6d.

7. Gastrocnemius muscle. This muscle is vitally important with landing and with push off. This muscle is normally shortened due to the fact that it is responsible for pointing your toes (plantarflexion). Gymnasts are constantly pointing their toes and walking on their toes. So this makes sense that it would be shorted and therefore limits the opposite motion of dorsiflexion aka flexing your toes. Dorsiflexion is vital in walking in order to clear the foot. Ever hear that gymnast can flip on a beam, but can't walk on flat surfaces? Well this is true for most gymnasts as they lack the dorsiflexion motion due to their gastroc muscle being to tight so they can't clear the floor with their foot fully and end up tripping over their own feet. The soleus muscle is deep to the gastroc muscle but also assists in pointing the foot/ankle.

7a.

Lacross Ball work. Here is how to roll out your gastroc muscle. Use the lacrosse ball to roll back and forth lengthwise between the split of the two lobes of your calf muscle. Also roll across the width of the leg at the junction of the gastrocnemius and soleus muscles You can roll along either side of your achilles tendon as well. Try to identify the areas that are most sensitive and work in those areas. Roll for about 2-3 minutes.

7b.

Here is foam rolling your gastroc. Use your arms to move your body back and forth. You can turn your lower leg out and in to get the side of the gastroc and soleus muscle.

7c.

Referral Pattern. This is the referral pattern of the gastroc and soleus muscles where ever you see the red marks and you can feel sensations all along this pattern when rolling it out.

7d.

Side note: I use lacrosse balls more than foam rollers, but both will get the job done. I like lacrosse ball work to get out the "knots/trigger points" because it can be used on a hard to reach area and on a smaller muscle such as gastroc, soleus, gluteus medius, upper trap and the paraspinals. For bigger muscles/areas such as gluteus maximus, hamstrings, lats and quadriceps you can use the foam roller. Whichever tool gives you the most relief and you can "feel" more work being done, that is the appropriate tool for you, so stick with that. Everybody is different, these are general foam rolling techniques. If you experience continued pain or discomfort that is not resolved with foam and lacrosse ball rolling, please consult me or another physical therapist to set up an evaluation.