Eight Foam Rolling Techniques to Loosen Up Your Muscles

Sore, stiff, tight? We feel you. Take some time for self-massage. Used pre-workout, pre-stretching, or simply to start the day, foam rolling has serious benefits, including easing muscle soreness, correcting muscle imbalance, increasing range of motion, and preventing injury.

Some gyms have foam rollers, but it might be worth investing in your own. (They’re still way cheaper than a professional massage!) Rollers vary in size, firmness, and shape. Long rollers provide more area for stability and support, while shorter options are more versatile and convenient for travel. A soft foam provides a gentler massage than a high-density version. Some options include a grid-like design or a ridged surface, which helps target tough-to-relieve knots and trigger points.

Source: How to Foam Roll Like a Pro

Don’t be fooled by the expensive ones though unless you really want one.  The generic rollers are just as good. You can get them in all kinds of firmness levels depending on need, body weight etc.

I would caution against direct rolling of the IT band; with the lack of elasticity in connective tissues, it can lead to a plastic strain response and subsequent damage. Franklyn-Miller summarized the article here.

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How to Improve Your Running After a Bad Marathon

The marathon is a fickle beast: at 26.2 miles, the potential for back luck is huge. After 20 miles you’re in the Wild West and anything can happen.  That uncharted territory can bring disastrous consequences, reducing your goal marathon pace to a shuffle or leading to a few too many bathroom stops.

Source: In Defense of Dirty, Rotten, No-Good Marathons (or, how to learn from bad marathons)

The stuff raised in the article can be applied to any competition.  While the experience may seem bad, it’s not a loss if you can learn and improve.