Wednesday Workout Tip: Stretch/Foam Roll

Today was a very productive day!! I finished my entire "to-do" list! I was so happy, I love productive days and crossing stuff off my list :) 


I also got to go to Hot Yoga!! I am loving that for the last few weeks, I have been able to go more. All of October I wasn't able to go because of school, but I have been able to fit it into my schedule now so I'm super excited! My running definitely benefits from yoga :) 


I can not tell you how important stretching and foam rolling after a run or workout is. I know we all get done with our runs/workouts and forget about it all together, or think we just don't have time! Trust me, I am known for this. Well we can't just forget or say we don't have time, we need to make time. Your cool-down stretching and foam rolling are just as important as the workout it self. Especially after long runs or speed work!!! Trust me, I know! My body is always aching if I don't stretch or foam roll. I seriously feel a difference and feel so much more recovered when I stretch and foam roll. Whatever you do don't just sit, make sure you stretch your body will seriously thank you! 


So you may ask what is a Foam Roller? Well, a foam roller is a foamed cylinder that is used to massage the muscles. It's intention is to decrease muscle tension. When we overwork our bodies, the tension in our muscles increase (also leading to tight muscles) when this happens and we don't foam roll or stretch, we are prone to injury! Every runner should develop a regular stretching routine.

This little "Foam Cylinder" is seriously your best friend and worst nightmare! It feels so good after you foam roll but during it hurts espeically if your muscles are super tight. But if you keep at it, the discomfort will decrease :) 

The following is from Runners World and is extremely helpful! (Foam Rolling/Stretching)


Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance. Make the following foam-roller exercises part of your regular running routine--run, roll, then stretch. Place your body on the roller and slowly roll up and down (for about 10-15 seconds) along the muscle group you are targeting. If you find a particularly tight area, pause on that spot. Putting pressure on a tight area can help release the tissue.

Gluteal Muscles, Piriformis
Lie on your right side with the foam roller under your right gluteal area and your right leg extended straight out. Bend your left knee and rest your left foot behind your right. Place both hands on the floor for support. Roll your right gluteal muscles, then repeat on the other side.

Illotibial Band
Lie on your right side with the foam roller just below your hip bone. Extend your right leg straight out, and bend your left leg and place it in front of your right leg. Place your right hand on the floor for balance, and roll along your outer thigh from the below your hip bone to just above your knee. Repeat on the other side.

Quadriceps
Lie face down with the foam roller under your right thigh. Put your forearms on the ground. Keep your left foot off the ground by stacking your feet on top of each other (toe of left foot on heel of right foot). Supporting your body weight with your forearms, roll up and down from the bottom of the hip to the top of your knee. Repeat on the other side.

Hamstrings
Sit with the roller under your right thigh. Place the palms of your hands on the ground (fingers pointing toward your body). Keep your left foot off the ground by stacking your feet on top of each other (heel of left foot on toe of right foot). Supporting your body weight with your hands, roll up and down from the bottom of your hip bone to the top of your knees. Repeat on the other side.

Calves
Sit with the roller under your right calf. Place the palms of your hands on the ground (fingers pointing toward your body). Keep your left foot off the ground by stacking your feet on top of each other (heel of left foot on toe of right foot). Supporting your body weight on your hands, roll up and down from the along your calf. Repeat on the other side.

How to Stretch: 

HANG TEN: Stand arms at your side. Keeping your legs straight, bend forward and reach for your toes. Hold and repeat. Don't feel that you need to touch your toes. Whether or not you can do so may depend as much on the length of your legs vs. your torso than your flexibility. This is a good stretch to loosen your torso and stretch your hamstrings.

WALL LEANER: Stand facing a wall, your feet a few feet away from the wall. With hands on the wall and keeping your heels on the ground, lean forward with your hips, stretching the calf muscles. You can vary this exercise by stretching first one leg, then the other, or by moving your hand positions from side to side.

HEEL HOLD: Stand sideways to the wall, one hand against it for support. Reach down with the other hand and grasp your ankle, pulling the heel of one leg up against your butt. This is a good stretch for the quadriceps.

BUTTERFLY: Sit on the floor with your back straight. Pull your legs together so the soles of your feet are touching. Your knees will be pointing to each side. Wrap your hands around your feet and press outward with your arms against the inside of your thighs, extending the stretch. This will stretch the muscles around the groin.


That's your Wednesday "Work-Out" Tip! Good night Readers :) xoxo