The tell-tale mild burning sensation down the outside of my legs from hip to knee made me realise this morning that I have neglected my ITB and need to get back to foam rolling, strength exercises and stretches regularly. I must use my foam roller after long runs!
I decided that today should definitely be a rest day, according to my plan, and I shouldn’t even think about doing an extra day or so to make up for my lack of miles last week. My overall miles may be on the low side for a week or two but, as I’m always reminded, it’s better to get to the start line under trained rather than injured or not at all!
My exercise for Janathon day 7 therefore has been 50 squats, 10 press ups, 50 lunges and a plank. I was rather impressed with myself for managing 4 mins. 1 min on front, 1m right, 1m left, 1m front again in one go.
I am also half way through foam rolling my legs. Don’t worry about how horrible the blue one looks – I haven’t needed it because the green one is more than painful enough!
January 7, 2014 at 9:25 pm
I’m not sure anything would make me use that blue roller! I have a mildly textured one which I only use when the neighbours are out!!
January 7, 2014 at 9:40 pm
That blue one looks like a chinese torture tool – OUCH!
January 7, 2014 at 9:57 pm
If you’re into foam rolling check out my friend’s friend Ashley Borden on You Tube. She’s also featured in this month’s Women’s Health magazine. She is the queen of foam rolling.
http://m.youtube.com/watch?v=khC5J1lkC7s
January 7, 2014 at 10:03 pm
Sounds like your core is in far better shape than mine!
January 7, 2014 at 10:39 pm
I don’t have a foam roller but I really want one. I’m currently using a rolling pin or a tennis ball. The blue one looks scary!
January 7, 2014 at 10:56 pm
Yikes! I keep wondering whether I need to switch to a knobblier foam roller but like you am finding the basic one plenty hurty enough for now.
January 7, 2014 at 11:07 pm
Blue one is good for glutes!
January 7, 2014 at 11:43 pm
It’s surprising just how much they can hurt I think, a good hurt of course though (you know it’s doing some good), still wouldn’t fancy trying the blue one though! 😉
January 8, 2014 at 9:45 pm
4 minutes planking!! wow