Tension Tamer - DIY Myofascial Release Techniques for Calming Pelvic Floor Tightness

A little background...

In my last article, I cover that one of the reasons your pelvic floor may be tight is because of musculoskeletal weakness and instability; specifically in the core. I discuss that the pelvic floor is a master compensator, and that in response to instability, the muscles inside the pelvis will go on lockdown in an autonomic response called "protective muscle guarding". However, the pelvis isn't the only group of muscles that do this. In fact, almost every muscle group in our bodies can go into a protective guarding response to injury, stress, or instability. This muscle guarding can initiate a cycle of pain, and more muscle guarding, restricted mobility, muscle weakness and atrophy, decreased function, pain and emotional stress, leading to even more pain.

PAIN IN THE NECK

Have you ever tweaked you neck or dealt with a pinched nerve in that area? Did you notice that the area of initial neck pain was in one place, but then several other muscles got tighter? Like in your traps, shoulders or even your upper back? This is exactly what muscle guarding is. Because of the neck's instability, the pinched nerves fire off synapses in the brain, sending signals to the surrounding muscles, telling them to protect the entire area. Suddenly, BOOM, half your upper body is now super tight. And it's not just the area of injury/instability that hurts, now it's spread out to many other areas.

PAIN IN THE A___

Often those who suffer from PFD deal with pain in regions besides/surrounding the pelvis. They can deal with back pain, glute pain, hip pain, adductor pain. Because the pelvis is home to the entire genitourinary system, pain in this area can have a cascading effect on multiple organs. Myofascial tension in this area can be a challenge to deal with because there's not a lot of access to the deep pelvic muscles (especially for guys). If there is muscle guarding happening in areas around your pelvis, there is bad news and good news.

Bad news: these tight muscles can pull on attachments near the pelvis, making pelvic symptoms worse. Tight surrounding muscles are increasing the tension in "the system" of your pelvis. It's a terrible echo chamber of pain and tightness.

Good news: there is something you can do about it!

Even if your hypertonicity is limited to the pelvis alone, SMR may still be valuable tool in your defense arsenal.

SMR (Self-Myofascial Release)

SMR simply involves applying pressure to specific areas of the body using tools like foam rollers or massage balls. This pressure/movement helps release tension in the muscles and fascia (the connective tissues surrounding the muscles). It can also "break up" adhesions, which are abnormal bands of fibrous (scar) tissue that form between the muscle and fascia as a result of injury, surgery, or even inflammation. These adhesions can cause restriction in movement, blood flow and contribute to pain and discomfort.

Benefits of SMR for sufferers of PFD

• decreases tight muscle groups "feeding" into the pelvic structures

• teaches the brain that it's ok to stop protective guarding that muscle group, allowing for less tension in the system.

• helps one discover which areas are more chronically tight then others, which will help clear up the nature of musculoskeletal imbalance - is it your front (anterior) chain, rear (posterior) chain, or maybe the left or the right side

• can provide temporary or even sustained relief of certain PFD symptoms

SMR TECHNIQUES (VIDEOS):

Below are links to short, simple videos that helped me, all from licensed physiotherapists covering proper techniques on performing SMR with an instrument like a foam-roller or massage ball. Disclaimer: Always discuss any modifications to your self-treatment program with your medical practitioner. The author of this blog is not a licensed physical therapist or a medical practitioner. Therefore, the content in this article is not to be construed as medical advice. The techniques shown below are ideally demonstrated in person by a licensed therapist to ensure proper form. Consider sharing this article with them before trying any of the techniques on your own.

• Quads with a roller

• Hamstrings with a roller

• Glutes with a roller

• Glutes/piriformis with ball (advanced/aggressive)

• Adductors with a roller

• Adductors/groin with a roller (advanced)

• Hip-flexors with a roller

• Transverse abdominals with a roller (advanced)

• Psoas/iliacus with tool (advanced) - link at the bottom of the next section

AN INTERCONNECTED SYSTEM - THE ROLE OF THE PSOAS

The psoas major muscle group, consisting of the psoas major and the iliacus, plays a crucial role in the structural integrity and functional dynamics of the pelvic region. Its position deep within the core makes it intricately connected to the pelvic floor muscles through fascial and muscular connections. Dysfunction or tightness in the psoas can significantly impact pelvic floor function. When the psoas is tight or shortened, it can pull on the lumbar spine and pelvis, altering their alignment and potentially contributing to even causing pelvic floor dysfunction.

There are several - studies and clinical papers that cite a causal link between a psoas imbalance psoas and pelvic floor dysfunction. Especially for those (like myself) who have a weak core, are sedentary and sit often - for prolonged periods of time, the psoas can become chronically tight and shortened, pulling on the rim of the pelvic bowl contributing to pelvic hypertonicity. Unfortunately, the psoas is often overlooked as a major contributor of PFD.

It's important to point out that a tight psoas is probably not the cause of someone's pelvic floor dysfunction. An overly tight psoas is an indication that something else in the system is not doing it's job. However, a tight psoas can cause an increase in pain, and therefore an increase in muscle guarding (see above cycle). Using SMR as an adjunct therapy to core stability and functional movement is merely a helpful tool.

ANECDOTAL TESTIMONY

Since my pain was initially and predominantly rectal, I had tried foam rolling my glutes, piriformis and hamstrings, just trying to get relief. None of the posterior (rear) chain SMR techniques were helping at all. However, the first time my doctor (a functional movement expert Chiropractic MD) released my psoas muscle, I experienced immediate (temporary) relief of my rectal pain. This was fascinating! How did something performed on my anterior (front) chain, provide immediate relief to a phantom rectal pain? I suddenly realized how interconnected the psoas was to the pelvis. Psoas release was one of the top tools in my toolbox in managing my pain and symptoms.

My doctor would later teach me how to release my own using a psoas release tool. Here is a video showing the technique from a manufacturer of such tool (not sponsored - there are a number of similar tools on the market).

• Psoas/iliacus release using tool (advanced)

SUMMARY

Muscle tension and core instability seem to go hand in hand. While SMR is not a cure for PFD, it is certainly an effective tool to manage symptoms. In fact, out of all of the available options for treating PFD caused by musculoskeletal imbalances, SMR is among the least expensive and most effective and accessible methods.

Hope this helps... Keith

Credits:

Muscle Guarding and the Pain Cycle - Dr. Martin Schmaltz | https://drmartinschmaltz.com/muscle-guarding-the-pain-cycle

Dr. Beau Sauls - Kinetic Centre Dallas - book online