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#5 – wHO dOESN’T lOVE a gOOD fOOT rUB?!

Posted Jan 28 2011 8:35am

I started this week with a post about my past injuries . I made a list of a few things that I have learned from all my many, many, many running injuries that have helped me stay injury free for the last couple years.

Today I’m moving on to the last one on my list:

  1. STRETCHING!
  2. REALLY RESTING ON MY REST DAYS [stop overtraining]
  3. EASING OFF WHEN I FEEL SOMETHING HURTING
  4. ICING WHEN I THINK I NEED IT (doesn’t happen as much as it should)
  5. GETTING THE BEST NIGHTLY FOOT/LEG RUBS FROM MY MAN [thank you SOOO much!!]

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Maybe you don’t have an awesome man like mine who can/will give you a foot & leg rub almost EVERY NIGHT!! If this is the case, you could always try a foam roller.

Janae, the Hungry Runner Girl , has a great instructional video on how to use foam rollers... check it out .

janae Now it’s time for the science to foam rollers. There are different receptors in your muscles, one in particular is the GOLGI TENDON ORGAN. When you apply gentle pressure (like from the foam roll) it will stimulate the Golgi tendon organ, increase its activity, which in turn causes the muscle to relax.

The best way to use the foam roll (a type of Self-Myofascial Release stretching) is to find the tender/sore muscle and sustain pressure on that spot for a minimum of 20 seconds. For some people it may take longer, depending. It’s not a matter of becoming a human rolling pin on the foam roll, but instead roll on it until you find a tender spot. Then don’t move, let it HURT right there for 20 seconds (at least), then roll around and find another spot.

The reason it is so important to foam roll (or get wonderful foot & leg rubs) is it can help to decrease the occurrences of muscle imbalances, joint dysfunctions, & overuse injuries. All in all, it will help decrease your risk of injury!!

*TODAY IS THE LAST DAY OF MY GIVEAWAY . You have until 9 pm MST to enter.*

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*some of this information is from NASM Essentials of Personal Fitness Training.

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