Fascia fiber knots
So I have had no luck on getting my biceps to grow for sometime. I went to a LMT and he said I had fascia fiber knots at the bottom of my arm on my biceps close to my elbows on both arms. Said that my biceps weren't getting the blood flow and nutrition that they needed to grow. When I workout biceps my forearms get an insane pump and my biceps do not. Honestly they get deflated and flat looking. No peak or anything. I travel for work and can't find a good LMT that knows anything like the one in Florida. Is there anything I could take, do, inject, or anything to maybe loosen up the knots. I have a roller and my wife rolls them out 2-3 times a weeks but all they do is bruise. A buddy of mine said maybe shoot some synthol in them??? I'm to the point where I would consider trying it. Any tips would be greatly appreciated! Thanks in advance!
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If you can find an ART practitioner he/she will sort you
But you absolutely should get yourself Voodoo Floss bands and you will free those adhesions yourself
Voodoo floss bands, they are fantastic. Rollers etc will NEVER fix adhesion that have become an issue
Get the floss bands, do yourself a favour
Voodoo floss bands? Havent heard if them but ive been dealing with elbow tendonitis on both sides for quite awhile. Just helped the left with a few weeks of BPC-157 but am definitely going to check these out before doing that to the right Thanks man...again with good advice!
They are a gamechanger Jay
If you learned a few ART techniques for your forearms and used the voodoo floss bands say twice/three times a day for example (I keep one in wor, one in the gym bag and one at home), you should see improvements within a week or so
Good luck Brutha!
Just looking into these and im going to order a couple. It looks like they can be wrapped on shoulders as well. Have you had any experience doing that? My rom is crap for overhead work or even squating, i have a terrible time getting my arms on the bar because I am so tight
Well Jay I tried, as I have dodgy shoulders too, but couldn't really get the band on properly.
I've done things calves, forearms, elbow joints and bicep/tricep
Oh I did my wrists too, gotta be careful there as the connect points are weak/small enough
People usually develop shoulder issues from pressing and/or benching, particularly strength oriented training for the biggies and a lack of focus/isolation on the same areas at the rear.... A lack of scapular mobility/control/stability coupled with an untrained/less trained upper thoracic at the rear (upper back, rear delts, traps/rhoms etc) is usually the culprit, or at least it was for me and anyone else I spotted with shoulder issues (mobility and rotators etc - tears/clicking and whatnot)
I would recommend a couple of things to try that hopefully might help you a bit, and again you could do them in the gym or just before/after at home or at work
Give me a bit and I will get some links that might do the business for you....
Here you are Jay, I am missing one link so I mocked an image, hopefully you can make it out
https://ibb.co/h7uZi5
Check out Ben Pakulski's vids on shoulder stability, I cant find it which shows how to do the scaular stability for shoulders, but this touches on it, just learn to how to do scapular retraction/depression for stability for shoulder exercises (and banch/any pressing)
https://www.facebook.com/IFBBbenpakFANPage/videos/1438596032818539/
https://www.facebook.com/IFBBbenpakFANPage/videos/1423633194314823/
Exercise 2 with the peanut tool on this vid is good for muscle adhesion's in the scapular area that might be restricting you but the 3rd exercise is amazing at developing mobility in the shoulder and should change your pressing game
https://www.youtube.com/watch?v=L8azuavwS9M
So main things are: 1. scapular stability (retraction/depression), free scapular adhesions, stretch shoulder joint to free impingements per mocked image, and stretch rotators per exercise 3 mentioned above
Much appreciated. I watched a video on using the bands for shoulders and it didnt really seem possible to wrap by yourself. And what your saying
makes sense. When I press (lately) i have been making a real effort to squeeze and really concentrate on the muscle I am working so I dont over conpensate with others. In particular flat bench. As I have started taking my body and training more serious I make sure to retract my scapula, keep proper mechanics when pressing and really pay attention to firing those muscles. If I can get a good squeeze with 135 im good. Where as how I used to do it My front delts were put into use way too much and now I am working on fixing that imbalance because the rear are definitely overshadowed by the front. So if I read what your saying correctly my poor form has contributed to my shoulder area being so tight.. Ive tried every sort if stretch to loosen them but no luck. Actually been considering a beginner yoga class. A few female friends swear by it. I just need to get down to business and stay focused on loosening up. As always thanks for the help brother!
Good info mate +1!
I've also ordered one for my wrist....hopefully it will help.
Cheers pal
Cheers Kibby,
its likely the forearms again pulling at the wrist tendons
When I was healing mine using floss and ART, I accidentally hurt the wrist tendons doing it, but the bands helped fix it again
Thanks I will look into them! I appreciate it!
I've seen you mention voodoo floss before. I get hella bad tendinitis in my elbows and want to try these out. I've had a look at a few you tube tutorials but still unsure. Any pointers?
Well yeah man, as I have literally just fixed tedonitus on my left elbow. It is caused by adhesions in the forearms, in my case and likely yours, or perhaps tricep/bicep but very likely the forearm
The floss bands re-tear the adhesions, allowing the muscle fibres to heal correctly. I had to go over the joint as well as the forearm as mine was pretty bad, so if it is bad for you, do that too. You need to do this at least twice a day, before and after workouts (all workouts)
Did you get the bands yet?
Not yet, but plan to. Yeah sure it's my forearms. Can hear all the tendons grinding away when I flex and stretch my wrist. Have been stretching and rolling my wrist loads and have seen improvements. I live in London and the only ART specialists that I've found are super expensive, I'm sure they're worth it but, you know.....
I got an ART fella in Dublin for €70 an hour
he demolished my left forearm. I had torn it doing hammers with 35kg db's and it healed fast into a terrible adhesion
If you cant get a soft tissue specilist, even for that one hour (which might be enough) then definitely invest in the voodoo floss bands and learn some ART techniques from Youtube - it is handy enough to do a forearm yourself
I know that when the LMT massaged my forearms it made my wrist swell up. Said I had knots all over. And said I had golfers elbow and tennis elbow. I went to him cause of a shoulder pain and he fixed it. I assumed he was bright and knew what he was talking about. And when my wife uses the roller it is damn painful
Yeah Michael, you see the problem with the adhesions, is they are stronger than the tendons as are the muscles in general (how many times have people snapped a bicep or pec from lifting too heavy due to gear-induced strength - the connection points dont strengthen)
But yeah so the muscle adhesions pull tightly on the tendons connecting points creating a secondary issue (tennis/golfer's etc.)
People generally start lashing ibuprofen in initially, thinbk they solved it, then something stronger like Diclofenac, then back to aspirin etc and always treating the 2ndary issue and not the cause
If you think about it logically; the rollers just compress the adhesion. If anything that could in fact make it worse. Whereas A.R.T. or voodoo flossing will stretch it loose and free the restriction
That's exactly what I did. Ibuprofen and Tylenol. I ordered the voodoo straps last night. I watched a couple videos. You can literally see the knots at the bottom of my biceps. I'll wrap them first and go from there, I appreciate it man!
There are a few variations of this https://youtu.be/F_vTCdcUD_8 but all look like they use a lacrosse ball/baseball ball to release the fascia by rolling around and up and down the bicep - all I'll say is fascia release is not pleasant at all and it needs to be done regularly.
I would probably check out a physio to give you more info
Awesome, thanks I'll give it a try. I've only tried a roller but I'll go buy a soft ball this afternoon and give it a shot.
I'll just drop this little gem of an article featuring a few guys who "allegedly" used synthol - https://www.google.co.uk/amp/www.muscleandfitness.com/features/newsstand...
Hopefully this puts you right off the idea of synthol, nevermind the health risk one puts themselves at...
In no way was I going to shoot it to get "gains". It was only even mentioned to maybe loosen up the knots. And I wasn't saying I was going to, just saying I'm willing to try damn near anything to help make them go away. I know what Idiots look like who take synthol
Haha excellent! There's 0 appeal to synthol ;)
Try the lacrosse or baseball balls because the foam roller is too big and wouldn't be able to focus directly on the spot... and like I said once you find that spot you'll know because it is fuck painful!
Yea the roller is damn painful as well. I have one that has 3 wheels on it with knots on the wheels. Bruises bad every time
What Chris said below is exactly what you should be doing.
But you could also read up on the effects of niacin flush taken with daily glasses of beetroot juice. This will open up all the tiny little blood capillaries which may help.......just a thought buddy
Seems like I have been hearing a lot about beets lately. Maybe its always been put there and I just never noticed it. I juat have not so fond memories of them being crammed down my throat as a kid but am definitely going to have to get up on my research. Must be some reason so many are talking about it. Thanks
Lol.
Basicly beetroot creates a build up of nitric oxide in the body.....this in turn will expand artery walls creating better blood flow (drop in blood pressure).
Its also a fantastic antioxidant and a good source of vitamins. ;)
If you can drink some morning noon night you should have the benefits 24/7
Awesome, thanks I'll check that out.
Wear long sleeve shirts. Boooom. Problem solved
I already do that, a tan hand and face farmers tan gets old lol
Bro, synthol is not going to help blood flow to the biceps. I can't offer you any advice except to stay away from that shit! Oh, and go see a doctor, not a fucking LMT. WTH does an LMT know? Does he have some expert medical knowledge not taught to doctors in their 4 years of med school and 4-5 years post-med school residency?
A doctor will be able to give you the advice you are looking for.
Just any random doctor? And the LMT worked on body builders, so he had some knowledge
No, but someone who specializes in your specific problem. All you know is what a LMT has said, when it may be something else entirely. I'm not going to give you the run around, brother.
Maybe your LMT believes what they are telling you, although I am more inclined to hear what a MD has to say about it.
gotcha, I just know that most doctors don't really give a shit. I've had back surgery and all the doctors I've talked to leading to the surgery said it was minor and just a pulled muscle. Just a little skeptical when talking to a doctor. But I'll give it a shot. I've googled like bodybuilding doctors and all and nothing pops up in my area
Definitely tough finding a Dr. that understands bodybuilders or athletes for that matter. I've not met one yet.