• Wellness
    • Fitness
    • Nutrition
    • Mind
    • All
  • Food
    • Recipes
  • Style
  • Design
  • Travel
  • -------------------------------------
  • About
    • About Us
    • Contact
    • Disclaimer
    • Privacy Policy
  • -------------------------------------

© Highland Rain Creative - All Rights Reserved

Habit Powered Living
Habit Powered Living
Habit Powered Living
  • Wellness
    • Fitness
    • Nutrition
    • Mind
  • Food
    • Recipes
  • Style
  • Design
  • Travel

I Should’ve Been Doing This for Years in My Training

  • Kerrie

I know foam rolling (aka myofascial release) is good for me; I just can’t remember how to do it properly. So I decided to look up some “how to” videos on foam rolling.

If you don’t have a foam roller, get one. You can find them on Amazon.com or retail sports stores or places like Target. I have a travel-size one I can take with me that I got for $12 at REI, and I picked up a bigger one recently at TJ Maxx for $20.

What Made Me Look Up These Videos

My back has been extremely tight lately–probably from all the squats and lunges I’ve been doing in my cross training. I also ran 7 miles on Saturday after taking 30 days off of anything over 3 miles.

This morning, it was hard to sit up and get out of bed, so I started with the back stretches. It hurt, but I felt pretty bendy afterward. Then I did the other foam rolling stretches because I know I need to. Next time, I will go in this order:

  • IT Band
  • Piriformis
  • Calves/Achilles
  • Lower Back

Note: I warmed up a little bit by walking on my treadmill for 5 minutes.

Oscar Sanchez, C.S.C.S., demonstrating a piriformis stretch on the foam roller.

I really like the foam rolling videos by Oscar Sanchez, C.S.C.S. Not only does he have you roll up and down, he suggests moving your muscle from side to side. There’s a reason why he called the calf/achilles move the “porcupine stretch.” Feels like you are being stabbed. HOWEVER. I felt like a million bucks after these.

(Looks like he also has some training programs for half marathoners, too, when you view his channel.)

You’ll Probably Cry

Warning: If you have not been using a foam roller or any kind of massage lately, these are going to hurt. I almost cried doing my IT bands. It’s also a good idea to check with your doctor, chiropractor or physical therapist before starting any new exercise routine. I’ve done these before at the PT, but it’s been a looong time, so I needed a refresher and Oscar’s videos were just right.

IT Band
>

Piriformis

Calves/Achilles

Lower Back

0
0
0
8 comments
  1. Kristie says:
    October 20, 2013 at 5:34 pm

    Oh you so right!! I’ve been using mine more on my calves but I should probably do more. The IT band hurts soo bad even though my IT hasn’t bugged me, I do a yoga/pilates stretch sequenc after (almost) every run and it helps immensely with keep me fairly limber. Are you still going to try to run the full at Seattle? I just registered last monday…eeek….exciting but freaky!!!

    Reply
    1. Kerrie T. says:
      October 21, 2013 at 12:20 pm

      Yes! My IT band doesn’t hurt…but when I roll it (especially the left one)…ouch! I seriously teared up. I need to take some yoga classes. Just have to find one that is at a time I can manage.

      I am, sadly, not running the full. But the plan is to run the half! I hope I can meet up with you before the race! (I know a great spot…I’ll email you.)

      Reply
      1. Kristie says:
        October 22, 2013 at 6:10 pm

        Sounds great!!

        Reply
  2. Kate @ Life on the Pavement... says:
    October 20, 2013 at 10:19 pm

    Ugh…I KNOW I should be doing this…but I am just so defiant LOL

    Reply
    1. Kerrie T. says:
      October 21, 2013 at 12:20 pm

      It hurts, I mean, feels so good, though!

      Reply
  3. Eat and Run Mom says:
    November 2, 2013 at 12:52 pm

    It does feel good when done properly, but for the love, keep it on the soft tissues only (says the girl who messed up her back on the foam roller – backbones don’t need any rolling. Duh.). Careful on the back and near the tailbone.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Rating




  • Privacy Policy
  • Affiliate Disclosure
  • Disclaimer
  • Contact

Input your search keywords and press Enter.