Optimizing Recovery
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vanjames posted 1 year ago.
How many days are you running? Can you alternate a swim in between runs?
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UFTriGator posted 1 year ago.
ice baths help me. I've found the best post-workout routine to be rollers, stretch, ice bath (in that order).
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-Matt
Not fast enough.
348
Member
699 days
mdd posted 1 year ago.
What do you guys use for rollers? I have been thinking about getting a set to use after working out but there are alot of options. Any suggestions would be great and of course when I say rollers I mean the kind you use on your muscles, not the kind you ride on! LOL :)
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Jstyle posted 1 year ago.
Ice baths definately help me and I usually get in the hot tub right after....
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539 days
fitnessman03 posted 1 year ago.
Justin Levine
www.justintrain.com
"Be excited to live and enjoy every day to the fullest!"
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UFTriGator posted 1 year ago.
mdd...I like the marathon stick and the hard, black foam rollers.
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-Matt
Not fast enough.
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539 days
fitnessman03 posted 1 year ago.
The above site is where you can order a foam roller for self massage. They are great! You need to get in the habit of rolling as part of your program. It will help decrease your muscle density and get rid of your "knots" in the deep tissue. You can roll your hamstrings, calves, quads, IT band (this one is really tight), glutes, hip rotators, lats, upper back, and neck. Those are the main mucles I have my clients roll out. Start off by rolling for about 20 seconds and build up to 60 seconds. The first few times, you will be very tender and it may hurt a bit. Make sure to just work through it and eventually your muscles will loosen up and progress so you can roll longer.
If you have any questions about how to roll, just let me know.
Here is the site again:
http://www.performbetter.com/detail.aspx_Q_ID_E_4918_A_CategoryID_E_363
Justin Levine
www.justintrain.com
"Be excited to live and enjoy every day to the fullest!"
541
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vanjames posted 1 year ago.
i use the quadballer from http://www.tpmassageball.com/
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849 days
UFTriGator posted 1 year ago.
fitnessman03;71234 wrote:
it may hurt a bit.
Ha! Now there's an understatement! If you're not crying, you're not doing it right.
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-Matt
Not fast enough.
76
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621 days
craigery posted 1 year ago.
Wow. Are you really supposed to push that hard? I'm getting a stick on sunday to help out with some pains that I've been getting lately.
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alowrun posted 1 year ago.
Hi everyone!
Thanks for the response. I found my foam roller, and really pressed on that until I started shaking. So worked out alot. Icing it too, and anti-inflammatories combined with protein and potassium seem to be helping.
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country
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UFTriGator posted 1 year ago.
craigery;71300 wrote:
Are you really supposed to push that hard?
If you have a big enough knot, you don't need to push hard at all on the rollers to have it hurt. Just roll REALLY slow over the roller and stop whenever you find a knot (you'll know when you find one, I promise ;)) for about 20 seconds to a minute until the muscle releases. If you go too fast over the area, you can actually exacerbate the problem.
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-Matt
Not fast enough.
76
Member
621 days
craigery posted 1 year ago.
UFTriGator;71328 wrote:
If you have a big enough knot, you don't need to push hard at all on the rollers to have it hurt. Just roll REALLY slow over the roller and stop whenever you find a knot (you'll know when you find one, I promise ;)) for about 20 seconds to a minute until the muscle releases. If you go too fast over the area, you can actually exacerbate the problem.
Thanks for the info
This week I have been upping my running mileage, and neglecting the swim and the bike.
Several late meetings force me to run late at night, starting around 8pm. I have covered about 30 miles this week so far. Most of it is in the dark.
Because I finish so late, I try to eat what I can for dinner/recovery window, but the next day am always very sore. I am going to try and self-massage myself this weekend with my stick and roller, and try to get in more time on the bike and in the water.
Is there a more prudent way of training in the evenings, that wouldn’t leave me feeling so sore the following day?
Thanks!
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country