ROLLING OUT CONTINUED...

WHEN TO ROLL OUT: DON'T WAIT UNTIL YOU ARE HURTING!!!
- EVERY PRACTICE: BEFORE AND AFTER, AND BEFORE YOU GO TO BED AND WHEN YOU WAKE UP. YOU CAN'T GET ENOUGH!!

iCING: USING ICE TO MEND YOUR MUSCLES IS A CHEAP WAY TO HEAL AND REPAIR AND FRESHEN UP.

FOR LOCALIZED PAIN GET A ZIPLOCK BAG AND FILL IT WITH ICE, PUT IT DIRECTLY ON YOUR KNEE, ANKLE, SHIN OR OTHER SPOT FOR 10 MIN
FOR A FULL LEG REFRESHER GET A 20LB BAG OF ICE FROM THE STORE. FILL YOUR BATH TUB HIGH ENOUGH SO WHEN YOU SIT IN IT THE WATER COVERS YOUR HIPS. WITH COLD WATER OF COURSE. THEN DUMP THE BAG OF ICE IN THERE AND MIX THE ICE AROUND. FINALLY IT'S TIME TO JUMP IN FOR 10-15 MIN. YOU JUST GOTTA JUMP IN, YOU'LL GO NUMB AFTER A FEW MINUTES.

hEAT: SOMETIMES IT'S HARD TO KNOW WHEN HEAT OR ICE WILL BE BETTER. ICE IS GOOD TO RECOVER AND GET YOUR MUSCLES FRESH. HEAT IS GOOD TO SOOTH SORE MUSCLES AND JOINTS AND NOT FOR LEADING UP TO A RACE BUT BETTER AFTER HARD WORKOUTS WHERE YOU JUST NEED A GOOD SOAK!

HEAT CAN BE A HEATING PAD ON SORE MUSCLES
IT CAN ALSO BE A HOT EPSOM SALT BATH WITH THE FOLLOWING INSTRUCTIONS
- FILL THE BATH WITH SUPER HOT WATER, AS HOT AS YOU CAN HANDLE
- BUY AND USE 1-2 CUPS OF DR. TEAL'S EPSOM SALT: THEY HAVE BOTH LAVENDER AND POST WORKOUT. EITHER WORKS GREAT!
- SIT IN THE TUB UNTIL THE WATER GETS TO ROOM TEMPERATURE, USUALLY ABOUT 15-20 MIN AND THEN YOU'RE DONE!

iNJURY PREVENTION PART 2

tHE SEASONS ARE LONG IN RUNNING. THERE WILL ALWAYS COME A TIME WHEN YOU ARE BANGED UP AND NOT FEELING THE BEST. MAYBE YOU HAVE SOME NAGGING PAINS, SORE MUSCLES, OR AN ACTUAL INJURY LIKE SHINSPLINTS. THIS SESSION WAS FOCUSED ON 4 THINGS YOU CAN DO BY YOURSELF TO BOTH SAVE YOUR PARENTS MONEY AND KEEP YOU HEALTHY. ULTIMATELY STAYING HEALTHY MEANS GETTING FASTER!!

sTRETCHING: WE STRETCH AT PRACTICE BUT WHEN YOU HAVE NAGGING SORENESS OR PAIN YOU CAN OWN THE REPAIR!!

SORE CALVES: STRETCH THEM AGAINST THE WALL.
- STRAIGHT LEG, FLAT FOOT (UPPER CALF): 15-20 COUNT
- BENT KNEE, FLAT FOOT (ACHILLES): 15-20 COUNT
- DO THIS SET X 2 FOR BOTH LEGS MULTIPLE TIMES A DAY
KNEES, HAMSTRINGS, QUADS
- SEATED STRETCHING WITH ALL THE ONES YOU KNOW.
- BETTER TO DO THESE AFTER YOU ROLL OUT

rOLLING OUT: WE WALKED THROUGH A ROUTINE TO DO WITH THE FOAM ROLLER. IF YOU DON'T HAVE ONE, GOT GET ONE!

FOLLOW THIS ROUTINE IN DETAIL
- START ON YOUR BACK: ROLL FROM YOUR WASTE TO YOUR UPPER BACK. MIDDLE THEN BOTH SIDES.
- NOW ON TO YOUR LEGS
  - THINK OF A STRIP OF YOUR LEG TOUCHING THE ROLLER
  - MAKE LONG PASSES FROM WASTE TO KNEE
  - ROLL BACK AND FORTH, ROLLING ONE STRIP AT A TIME
  - GOING FROM YOUR HAMSTRING TO YOUR QUAD
  - PUTTING ALL OF YOUR WEIGHT ON THE ROLLER
  - IF YOU FEEL A PAIN, TYPICALLY IT BAND, STOP AND ROCK BACK AND FORTH ON THAT ONE SPOT, THEN PROCEED DOWN THE STRIP