Ann
Showing posts with label stretching. Show all posts
Showing posts with label stretching. Show all posts
Thursday, May 1, 2014
New running shoes!
I needed a new pair of running shoes so I thought I would give the Hoka's a try since Chris loves his soooo much! Got a great deal on them since they were last years model. Also ordered some "Speed Laces" with Zero Friction guides. Now we just need some better weather!
Ann
Ann
Sunday, January 12, 2014
Rehabbing herniated disc-Update
Well, I'm about 11 weeks post herniated disc, L5/S1. Didn't have much relief until I received an epidural 5 weeks ago. Shooting pain down the leg and calf almost gone but my back and hip still get sore. Since the shot and initial improvement following it I have seen a little improvement but nothing earth shattering. Slightly concerned that I'm approaching the 3 month mark and don't feel anywhere near healed. Haven't been able to do much other than light walking on the treadmill and some swimming with a swim buoy between the legs. Hoping this doesn't drag out 4, 5, 6 months and they say "let's operate". It would end my season. As it is I wanted to do a 70.3 and thinking that may be a long shot at this moment since I would need to start training around mid Feb or by the first of March. Trying to keep perspective of things saying to myself it's ok if I have to stick to sprints or maybe a late season Oly vs. not doing anything this year. Also doing some hanging on the inversion table to see if that helps!
Sunday, April 15, 2012
How to build your own foam roller inexpensively!
We all know that foam rollers help us runners and triathletes prevent injury to our tendons and muscles but the cost to buy some of these products can be quite costly. I saw this article on kineticloop.org and thought I would repost it here for everyone!
As everyone knows the craze for foam rolling has taken off. If you haven't heard of foam rolling you can go to www.kineticloop.org . On our site Kinetic Loop Training System we have a free article called Rolling the Hot Spots using the Kinetic Foam Rolling Loop method with step by step instruction on full body foam rolling.
How would you like to learn how to make a foam roller for under 20 dollars??? You will need the following items below:
1. Blue camping mat from Walmart (8.00 dollars)
2. 3 inch diameter by 20 inches in length PVC pipe from Lowe's or Home depot(cost 3.00)
3. Super adhesive Spray number 77 (3.00 dollars )
4. Duct tape (3.00 dollars)
5. Razor blades (2.00 dollars)
Instructions:
Roll out camping mat and measure 12.75 inches in height and 21 inches in width.
Cut measurements with razor blade.
Wipe off any dust on the PVC pipe and spray with adhesive.
Wrap mat around the PVC pipe
Make sure the mat wraps up evenly on the PVC pipe and both ends touch.
Take the duct tape and wrap around the camping mat.
Wrap and cut the duct tape a section at a time.
Make sure to pull firmly.
Now you have your very own home made foam roller.
How to Build a Foam Roller
As everyone knows the craze for foam rolling has taken off. If you haven't heard of foam rolling you can go to www.kineticloop.org . On our site Kinetic Loop Training System we have a free article called Rolling the Hot Spots using the Kinetic Foam Rolling Loop method with step by step instruction on full body foam rolling.
How would you like to learn how to make a foam roller for under 20 dollars??? You will need the following items below:
1. Blue camping mat from Walmart (8.00 dollars)
2. 3 inch diameter by 20 inches in length PVC pipe from Lowe's or Home depot(cost 3.00)
3. Super adhesive Spray number 77 (3.00 dollars )
4. Duct tape (3.00 dollars)
5. Razor blades (2.00 dollars)
Instructions:
Roll out camping mat and measure 12.75 inches in height and 21 inches in width.
Cut measurements with razor blade.
Wipe off any dust on the PVC pipe and spray with adhesive.
Wrap mat around the PVC pipe
Make sure the mat wraps up evenly on the PVC pipe and both ends touch.
Take the duct tape and wrap around the camping mat.
Wrap and cut the duct tape a section at a time.
Make sure to pull firmly.
Now you have your very own home made foam roller.
Friday, December 9, 2011
Does stretching before running prevent injury or improve performance?
Actually, it can slow you down! Why? "Static Stretching" is believed to elongate muscle fibers causing a neuromuscular inhibitory response according to Malachy McHugh, director of research for the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. Static stretching triggers a protective counter response in the nervous system and this tightens the muscles to prevent from over stretching them. In experiments, static stretching temporarily decreased strength by up to 30% and can last up to 30 minutes. Also in large scale studies, static stretching did not reduce common injuries such as knee pain and Achilles Tendinitis.
There also has been debate as to what is (if any) the best way to warm up your muscles prior to running. If you still feel the need to do a "warm up" prior to running, "dynamic stretching" may be your best option. This type of movement incorporates a wide range of body movements and doesn't stress tissue fibers causing your nervous system to use the protective counter response spoke of prior. Here are some examples of dynamic stretches.
http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html
Chris
There also has been debate as to what is (if any) the best way to warm up your muscles prior to running. If you still feel the need to do a "warm up" prior to running, "dynamic stretching" may be your best option. This type of movement incorporates a wide range of body movements and doesn't stress tissue fibers causing your nervous system to use the protective counter response spoke of prior. Here are some examples of dynamic stretches.
http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html
Chris
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