среда, 24 декабря 2014 г.

Runners can benefit from using foam rollers

Runners can benefit from using foam rollers

Walk into any gym and among the rows of dumbbells, stability balls, and resistance bands you may find long, cylindrical pieces of foam. While they may seem odd and out of place, these pieces of foam, called foam rollers, provide a valuable service to runners and athletes alike.


Foam rollers are a tool that can help reduce knots in muscle tissue that, when ignored, lead to altered proprioception and muscular imbalance, which then lead to injury.


EarlsFoamRoller
Photo courtesy of healthynomics.co.uk

What is SMR?


Foam rollers are used in self-myofascial release (SMR). SMR is a stretching technique that focuses on the neural and fascial systems of the body. The fascia is a tissue that surrounds and separates muscle tissue (Clark, M.A. 2008). When the fascia becomes tight and develops knots or adhesions, SMR uses a gentle force to help relax the area and loosen knots. The tightness in the fascia cannot be relaxed through static stretching alone, which is why foam rolling is necessary.


Muscle imbalances in runners


Runners place continued stress on specific muscle groups—hamstrings, calves, quads, glutes—over long periods of time. During this time, continued overuse can create tightness and distortion in muscle tissue because certain muscle groups become overused and others become underdeveloped. This process is exacerbated when the body compensates for primary muscles and uses secondary muscles to do the job instead, which is called synergistic dominance. Distortion patterns in muscles can be caused by overuse of certain muscle groups, lack of flexibility or core strength, or poor training technique (in runners, poor form).


It is important to note that most people accrue distortion patterns from everyday living. Sitting for long periods can shorten hip flexors, and working at a computer or driving can cause the shoulders to roll forward and slump, tightening the pectoral muscles. Running with these postural distortions can lead to continued muscular imbalances and frequent, cumulative injuries.


When should you foam roll?


Foam rolling has many benefits, especially for runners. Using the foam roller loosens knots, which increase flexibility in tight areas. This in turn causes muscles to begin to activate properly, allowing for proper muscle recruitment, which can lessen injuries and increase performance.


Unlike static stretching, where studies conflict on whether it is useful, foam rolling can be done before and after a workout and is definitely beneficial for runners and athletes. Ideally, foam rolling should be done before a workout in order to loosen knots and stimulate proper muscle recruitment for the workout.


How to foam roll


You can use a foam roller on almost any part of the body, but for most runners the areas of focus will be the legs. In order for SMR to be effective, you must find a tender spot and hold pressure on that spot for at least 20 seconds. This allows time for the tight spot to begin to relax. Over time, the tightness you initially feel will lessen as your knots release.


For proper foam rolling exercises, consult a personal trainer or a fitness professional. Make sure to consult your physician before beginning any new exercise program.


(Clark, M.A., Lucett, S.C., and Corn, R.J. (2008). "NASM Essentials of Personal Fitness Training". Lippincott, Williams & Wilkins: Baltimore, MD.) Chelsea Earls is a RRCA cert. running coach and NASM cert. personal trainer who works at Running Fit in Ann Arbor. She can be reached at chelsea@prfitnessa2.com


Comments


Sandy Castle


Mon, Jul 19, 2010 : 12:03 p.m.


As a deep tissue therapist I recommend foam rollers to my clients. They are easy to use and very effective. You can purchase an excellent quality foam roller at the Ann Arbor Institute of Massage Therapy on Jackson Plaza, near Jackson Rd. and Wagner Rd., in Ann Arbor for around $20. Here is an excellent website that explains foam rolling AND shows you how to do the actual rolling. http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm


Mon, Jul 19, 2010 : 9:31 a.m.


I was introduced to foam rollers after my second knee surgery and I have to say that they might be the best tool out there to aid recovery. After four knee surgeries, my IT band is constantly tight and after only a few minutes a day with a foam roller, I have instant relief. Great article!


Original article and pictures take www.annarbor.com site

среда, 17 декабря 2014 г.

Recovery for Hips and Hamstrings

Recovery for Hips and Hamstrings

We know the benefits of Legs-Up-the-Wall Pose (Viparita Karani), the subject of my last post, for recovery. Building on this position, there are other stretches for your thighs and hips at the wall, creating a great post-workout sequence. When you do forward folds at the wall, the floor holds your back in a relatively neutral position, which prevents the rounding that can be a way to "cheat" at forward folds, stretching the back rather than the legs.


Moving through stretches at the wall, you'll foster recovery, increase your range of motion, and get a chance to relax into simply being. This makes a great antidote to your workout, which focuses on doing. Here are some ideas for folds at the wall, demonstrated in the video below, as well.


Hamstring Stretches

*Central hamstrings. Lift one heel straight up the wall and focus on creating a pleasant stretch in the center of the back of the leg.

*Outer hamstrings. Cross your foot over the midline of the body to find a stretch in the outer part of the leg.

*Inner hamstrings. Take your leg just off the side of your body to stretch the inner portion of the back of the thigh.


Hip Stretches

*Half Happy Baby. Bend one knee and drop it toward your armpit to release the inner thigh.

*Pigeon Pose at the wall. Cross one ankle over the opposite thigh. For more, bend the leg that's up the wall.


Symmetrical Stretches

*Straddle. Take your legs into a wide straddle, supporting from underneath if the stretch is too intense.

*Cobbler's Pose. Bend your knees and rest the soles of the feet together, pinky toes at the wall.


Deeper Inversion

*Bridge at the wall. Taking Bridge Pose at the wall lifts you into a half Shoulder Stand while releasing the front of your hips.

*Shoulderstand. From the wall, lift both legs into the space over the hips, or do one at a time.


Twists

*Double knees-down twist. Drop both feet to one side, using the wall to help you twist.

*Crossed-knees twist. For more, cross the top knee over the bottom knee.


Return to Legs up the Wall or choose Corpse Pose (Savasana) to rest. As you experiment with the folds, let the floor hold your entire back long so that the stretch stays in your hips and thighs and out of your back.


Sage Rountree is a yoga teacher, endurance sports coach and athlete, and author of books including The Athlete's Guide to Yoga and The Athlete's Guide to Recovery. She teaches workshops on yoga for athletes nationwide and online at Yoga Vibes. Find her on Facebook [facebook .com/sagerountree] and Twitter.


Original article and pictures take www.yogajournal.com site

четверг, 4 декабря 2014 г.

Random and Undocumented

Random and Undocumented

Hello, friends.


First things first. How funny is this?


Thank you, Jen!

Next. I have a few things that I haven’t posted about in the past two weeks that I’ve meant to. Instead of doing separate posts on them all, here you go. Some random and undocumented stuff for you.


One


A couple of Fridays ago, Tim and I headed into the city for a double dinner and drinks date with our friends Jess & Brett. We decided to try Max and Dylans Restaurant Bar in the Park Street area. For my dinner?


Max and Dylans

Steamed edamame with a srirachi soy glaze and pickled ginger, a house salad, and sliders. It’s a rare night that I’ll order burgers off the menu, but these kobe sliders with lemon dressed greens, gouda, and balsamic onions hit the spot. We had a fun night catching up with our friends!


Two



Hey look. I went for a run last week. Outside. Did two miles then this little post-run workout:


post run pyramid workout

Three


Nothing like a Friday lunch date in the middle of your workday. Last week I worked out of Tim’s building (if you haven’t figured out by now that we work for the same company, we do) and we both had our lunch hour free with no meetings. So off to Vello’s we went! Great little place if you ever get the chance to check it out. Here’s my lunch:



The “California Dreaming” sandwich — turkey, guacamole, mixed greens, Swiss cheese, and sprouts on multi-grain bread with a side salad. So good. Fun fact: This post, also about a lunch date at Vello’s, was one of my first blog posts ever!


Four


Last week Gina over at The Fitnessista posted a workout she dubbed the Spooky Sweatfest Workout. I used her workout for inspiration, then adapted the moves and taught in a circuit style for my Circuit Training class last week.


Sure to Wake You Right Up Workout

I named this “The Sure to Wake You Right Up” Workout because I taught this in a 6am class and kicked my own BUM. I don’t know how anyone could be sleepy after this! If you need a workout to do today, here ya go. This should do it. And your hamstrings/glutes will thank me tomorrow.


Five


Hibachi. Do you guys love Hibachi or do you love Hibachi?


Hibachi at Osaka

On Saturday night we went to the Osaka Japanese Sushi and Steakhouse Hibachi restaurant for dinner and drinks to celebrate Jamie’s birthday. I got the shrimp and scallops hibachi dinner, and it was delicious! Hibachi is just so fun, even if the waiter repeatedly throws pieces of zucchini right at you because you can’t catch them in your mouth and if you need to request a fork because you are five years old and can’t eat correctly with chopsticks.


I think that’s it for now… more recipes, workouts, and a giveaway coming your way this week!


Tell me about something random from your week last week. Or tell me which sounds like something you’d be most likely to do this week: Eat sliders, go for a run outside, go out to eat for lunch during the work week, workout at 6am, or have sake poured straight into your mouth at a Hibachi dinner. How’s that for a deep question?


I’m off to enjoy my much-needed day off. Hope you all enjoy it too!


Original article and pictures take fitnessandfeta.com site