| Focus on Health: Foam Rolling (and Other Self-Massage Techniques) | |
While we all know the benefits of a professional massage (relaxation, stress relief, muscle health, pain relief, etc.), most of us don't have the time or money to get a massage as often as we'd like. So this week, we explore the various options of self-massage therapy. We look at the foam roller and other apparatuses we can use at home to help alleviate pain associated with muscle tension and trigger points.
Probably most familiar to athletes of all genres is the foam roller, or, for more extreme types, plain old PVC pipe (ouch!). Newer versions of the foam roller also contain special "fingers" and knobs to better reach trigger points, and are made of dense foam surrounding a solid plastic cylinder. The basic foam roller is easily found at sporting goods stores and even at superstores like Target; more technical rollers can often be found at running specialty stores or online. Foam rollers can range from about $15 to $65!
The basic foam roller is made of foam that is firm enough to break up muscle knots that develop from repetitive use. As an article in Running Times notes, "[t]hese injuries start as very minor micro-tears. Next, a repetitive tear-and-repair cycle causes a knot or a trigger point to develop. The runner then starts to experience pain and stiffness in the area."
To help smooth out these knots, in a commonly injured area--the IT band, for example, here is the basic technique:
1. Place the foam roller on the floor perpendicular to your body.
2. Place the hip of your aching side on the roller, putting as much weight on the roller as you can bear.
3. Slowly roll downward from the hip to just above the knee, making sure to stop and apply a few seconds of added pressure when you come to a knot.
4. Roll back up toward the hip and repeat until you can roll with less discomfort.
IT band rolling:
You may find that many hip-to-knee voyages are required before you begin to feel relief. And ideally, rolling will be done both before and after the activity that triggers the pain. For maximum results, you'll want to do this several times per week, as long as the pain persists (and does not get worse from rolling). And as with any massage therapy, drinking extra water is recommended to help flush out the toxins that have been released in your body.
The foam roller can be used via the same technique for numerous other areas including the quads, hamstrings, glutes, and back. While it can also be used for the calves and shins, a more effective apparatus might be the stick roller, which is a more compact device that can be taken to the office or even packed away for a trip.
Most rolling sticks consist of a solid plastic stick with handles on either side and a rotating center piece (or pieces) loosely wrapped around the base that revolves as you roll.
While a rolling stick can sometimes be found at sporting goods or running specialty stores, it is less available than the foam roller and can be ordered online. Rolling sticks can range from about $25 to $45. Or, for those more frugal athletes, a baker's rolling pin can also be substituted.
Rolling stick massage:
One important thing to remember when rolling with a stick is to make sure the muscle that's being rolled is relaxed, and not flexed.
Another option for massaging out knots is an extremely cheap lacrosse or tennis ball. The lacrosse ball is slightly smaller and is harder, as it is made of solid rubber, whereas the tennis ball is hollow and has more give (for a gentler massage).
Here is a video tutorial on how to use a lacrosse ball for a back/shoulder massage:
And finally, another inexpensive therapy item that you may already have at home is a golf ball. The golf ball is an excellent way to keep the feet feeling flexible and fresh. Moreover, golf ball foot massages can be done discreetly at one's desk. Here is a look at a basic rolling technique for sore or tired feet:
And if you're looking for some prop-free self-massage techniques, here is a collection of videos on "Self-Massage for Athletes" using nothing but your hands.
Hopefully we've provided you with some new ways to help heal your body when going to the pros isn't an option. Happy massaging!
Sources consulted:
- "The (almost) Magical Foam Roller"
- "Foam Roller Exercises for Easing Tight Muscles"
- "Becoming Your Own Massage Therapist"
- "Self-Massage for Athletes: Massage Videos"
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| CrossBoot Student of the Week
"It was the best pain in the world."
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Ms. Nina showing off her guns.
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Last week we started a new tradition of spotlighting one student per week who has been pushing particularly hard and leaving it all out there on the CrossBoot playground. This week's honored student is Nina! Here is a little bit about her and her journey with CrossBoot:
I was born and raised in Sarajevo, Bosnia and spent my childhood summers in Croatia on the Adriatic Coast--the two countries are paradise here on earth! Also lived Germany and France before ultimately moving to the U.S., first to Kentucky, and then finally Tampa, Florida.
I heard about CrossBoot in January 2012 because everybody was talking about it and I came out for my first class on a cool Monday evening. Afterward, I could hardly move for four days! It was the best pain in the world. Needless to say, I came back eventually and became a regular. My week is no longer complete without some CrossBoot in it. It's hard to let go of something tried and true.
I try to do Monday, Wednesday, and Friday night classes at Ballast Point Park because it is so close to where I live. Sometimes, I manage a Sunday morning class at Picnic Island--it is such a gorgeous setting for nature lovers with the view of the water and green everywhere you look. Feels very zen in spite of the intense, complete body workout you go through.
CrossBoot, by combining both cardio and strength training in a unique hybrid way toned me and increased my endurance like nothing else had before. I played tennis, soccer, and danced latin ballroom for many years, but CrossBoot took me to a new level. What made the classes so appealing to me is that you never know what to expect. No two classes are ever the same. This was ideal for me because I get bored with repetitive exercises easily and my body adjusts to workouts very quickly so I was looking for something that would keep shocking my body in healthy way in order to see true results. Beyond the almost immediate physical benefits, CrossBoot adds an element of camaraderie that was missing from my other workouts. Scoot and Whit know just how to push and motivate you and make you want more. After my first few sessions, I noticed I had more energy throughout the day, I slept better, and I found a resting place during that hour and a half session each time. The constant chatter in my mind was somehow silenced as I pushed my body to its limit and entered that place within me where I transcend ordinary consciousness and connect to a deeper reality. In movement, there is life and power. You start feeling strong, almost invincible.
My fitness goals are simple: get toned, build endurance, and stay fit by regularly attending classes. It takes a lot of focus and discipline, and my biggest challenge remains creating the time and making fitness a priority in a very demanding profession.
My mom always told me that you cannot have a sharp mind and a successful life without a healthy body as your base. Your physical being is directly connected to your mental well-being. Sometimes in life you have to hit bottom before you truly become ready and willing to change for the better. With time you realize that life just a game and the better the team you are on, the better player you become. Go team CrossBoot!
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Behind the Scenes: Shape Up for Summer 5K
With Benjamin Mena and Beth Shaw
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A group of CrossBooters post-race, with race director Beth Shaw (top row, second from left)
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We were able to catch up with Shape Up for Summer 5K race directors Benjamin Mena and Beth Shaw to find out what went into pulling of their successful first-time race! FN: Since this was your first race, how did you go about planning it (i.e., how did you know where to begin?) BS: We started by speaking with a few local race directors that we both know who have put on successful races themselves. They offered a lot of great insight and pointed us in the right direction. A lot of the first few weeks of planning were trial and error with regards to location and costs. BM: This whole thing started because I got ticked off at a huge racing company that came into town did some things that I didn't like (but I do have to say, they know how to put on a really good event and draw a really big crowd). Watch out guys--we are coming after them! (We are looking for sponsors for our next race ;)
But after the initial anger settled down and the drive to put this thing together kicked in, we started hunting down local successful race directors and asked them what to do and we kinda built our plan from what they told us. Then we had to choose the location and the dates and then see if those were okay with the city.
After that, we broke down what we need to do and started to attack our plan till it came together.
FN: What was the most challenging aspect of putting on this race?
BS: I think for me, I'd say the most challenging aspect was locking down a location and date. I was about ready to give up because we were going back and forth with the city on dates and locations. Once we got that set, we bounced the rest of the race details off of each other and ran with them (no pun intended). Getting sponors is also pretty challenging, but we were fortunate to work with so many great companies and products.
BM: Trying to find sponsors. Races cost a lot of money up front, and we had to cut checks on our own and pray people showed up and/or we got sponsors.
FN: What was the most rewarding aspect of putting on this race?
BS: The most rewarding aspect was seeing it all come together on race day and getting so many positive comments from runners about it either being their first race experience or their 400th. Not to mention that we raised funds for the armed forces, which is close to both of our hearts.
BM: Standing in front of the start and looking at how many people showed up! Also, knowing we did a good job helping the troops!
FN: What did you learn from this experience?
BS: I learned that we need more safety pins! lol! And I learned that to put on a race with someone, you need a strong friendship with someone who has the same work ethic and comittment to the end goal. Fortunately, Benjamin is an amazing partner, and our strengths and weaknesses play well off of each other.
BM: I suck at a lot of things, so it was good to find a partner who is really good at those things! I am also glad that she put up with me and my craziness (it took a good job selling her on the idea of joining me on this adventure).
� Also, we had an idea of how much work it was going to take to put on a race . . . whatever you think it is, multiply it by 10!
� You can ask how to do a race, read how to do a race, but until you actually put together a race, that's when the learning process begins.
� We need to find a bigger location for the next race.
� The city has a lot of red tape that you have to go through. It's tough, expensive, and time consuming.
� I have a new-found respect for race directors and volunteers! Races don't exist without both parties doing an amazing job.
� Races are expensive to put on! Example: we wanted to do our first race in Ybor, just because it's such a great route, but when we put in our application, they told us they would get back to us in three months. Once we changed location and got all that paperwork figured out, I asked how much Ybor was for city cost and they told me over $12K. (EEEK!!!)
� I didn't realize shirts were going to be so expensive; I think those were the biggest cost.
� Now I know why I never can get my money back if there is a bad storm that passes through and cancels the race (like Debbie almost did). Permits cost money and take months to go through--plus everything else that goes into making a race happen.
� This is a lot of fun--I really enjoyed the whole experience!
� I learned not to bitch when something goes wrong on at a race that I run in. Now I know how the race directors feels when I am complaining about something.
FN: What would you do differently for next time?
BS: Honestly, for our first race, I don't think I'd change much. We accomplished what we set out to do, and I think we have a lot of happy runners!
BM: Order more safety pins! Or order them in advance. (I didn't know they didn't come with the race bibs.) After calling into 12 stores, all those stores combined didn't have enough for us and our race!
FN: Will there be a next time?
BS: There will be another race, after we both get a little sleep! :)
BM: Yes!
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Beth Shaw and Benjamin Mena
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For everyone who joined us,
THANK YOU!! Thank you so much!
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Weekly FitNasty Challenge
ABCs in 100s . . . continued
This week's fitness challenge is a continuation from last week's: 100 reps per day of exercises beginning with the second seven letters of the alphabet (there is no limit to our creativity--"K" and "N" were tricky!).
The Challenge
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Triceps Kickback
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Day 1: 100 High knees
Day 2: 100 Incline push-ups
Day 3: 100 Jumping lunges
Day 4: 100 Kickbacks (with weight; see video)
Day 5: 100 Leg-ups
Day 6: 100 Mountain climbers
Day 7: 100 Navel lifts (a.k.a. bridge lifts)
The Prize
This week, one luck winner will receive a $15 gift card to Feet First Tampa!
Feet First is a well-established running specialty store that has been serving the needs of runners in the Tampa Bay area for over 30 years. "As a running specialty shop, Feet First provides unparalleled customer service, fantastic product selection, and competitive pricing." Visit the Feet First website for information on hours and locations.
The Rules
- Contestants must begin the challenge no later than Wednesday and complete it no later than the following Tuesday by noon.
- All exercises can be broken up into no more than two sets of 50 reps throughout the day.
- Contestants must time their exercise session(s) for each day and record their times (pen and paper will do just fine).
- After completing seven consecutive days of this challenge, contestants must email tampacrossboot@gmail.com by noon next Tuesday with FITNASTY CONTEST in the subject line, with recorded times included in the email.
Last Week's Winner
Congratulations to Amy G.! Amy won a $15 iTunes gift card. Way to work those challenges, Amy! Please email us to claim your prize.
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Featured Blog: Healthy Living Tampa Bay
Healthy Tampa Bay Living is a blog maintained by three young professional women--Cara, Megan, and Laura--who write about all things local: food, fitness, entertainment, and health. Check out their posts to stay in the know about the best things happening in Tampa Bay!
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Upcoming Races
Don't forget to register for these awesome upcoming
races
!
September 29 & 30, 2012 October 13, 2012
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