Two weeks ago, I bought one of these….
Cute name huh? Yeah… no… it’s short for Lucifer, you know Satan? I think the name is perfect for her because it sounds so sweet, but quite deceiving.
The thing is, I love her but I hate her too. Why, might you ask? Because she hurts me, a lot. She and I have a bit of an abusive relationship to be honest, she gave me bruises on my hips last week. You should have seen ’em, they were gnarly!
I have done some research though and I realize that she is hurting me for my own good! According to what I have read, runners (both short and long distance runners) should absolutely getting themselves a “Lucy”.
Foam rolling helps with:
- injury prevention
- breakdown of torn muscle fiber build up
- increase muscle circulation
- reduce tightness in sore muscles
- reduced recovery time after long runs
- decrease the potential for soreness
- increase muscle flexibility and better spinal alignment
- reduce the build up of lactic acid in the legs
Below, are several different exercises that you can do to work on tight and/or sore muscles.
- For the IT band and hips, while on your side and place the roller perpendicularly under your hip. Propped up on your elbows, roll the roller down your IT band to your knee. For each knot, hold for 20 seconds until you reach your knee and repeat on the other leg.
- For the calves, sit high on the floor with the roller lying perpendicular under the tops of your calves. Start with the left leg crossing over the right and roll the center and sides of your calf, all the way down to your ankle. By lifting your butt off the ground, you can put even more weight on your calf and have a better stretch and it might be a good idea to point and flex your ankle. When you are finished, repeat with the other leg.
Foam rolling hurts, but the pain is definitely worth the benefits gained from doing it. So, take a stroll on over to your local sporting goods store, or big Box (Walmart, Target, etc.) and pick one up. You will be glad you did!