So with the start of the New Year, I’ve dedicated a few days a week where I’ll take out some time and self massage, and stretch. 2-3 times a week where I spend a good 30 minutes just taking care of this in hopes I can learn to become just as efficient in this as the Swim, Bike and Run we all usually focus on.
So far my own experience is, Massage oil is very very good.Always massage in long strokes toward the heart.“The Stick” is awesome.Once you get on a good routine it’s amazing how bad you feel if you miss an opportunity for good self care.
I was wondering if anyone would be willing to share some of the techniques and things they do when it comes to stretching and massage. THX.
i have started doing some self massage recently with a large foam roller i found at my health club. its been a huge help with ITB and hamstring tightness.
after googling ‘the stick’ i think what i have been using is the same principle, but slightly different and possibly better, but i am no guru at this or for that matter anything. so make of it what you will.
the self massage tool ive found is like a large diameter foam pool noodle. if it has a branded name i dont know waht it is…its about 5-6" inches in diameter and a denser plastic than a pool noodle and about 3 feet in length.
i just roll my legs, butt, lower back…mostly leg muscle groups on top of it applying as much body weight as i can bear on each particular muscle group. for me it seems very effective and i completely agree with Blakeski…after doing it for a few sessions i feel tension creeping back in if i skip this workout or warmdown or whatever you want to call it…
as i do more of it i can definetly take more pressure/body weight and it seems to be very effective…comparable to a good sports massage, especially when i really get down to it.
i roll around on the floor of the gym for upwards of 30 minutes, and get a lot of, mmm, inquisitive looks, especially when i am doing quads and it looks like i am trying to shag this wodge of plastic in slowmo.
I like the TP massage ball much better than the stick. I also recommend NOT stretching. I know this sounds like blasphemy because we were all taught the importance of stretching, however I do not believe there is any conclusive research to support the benefits from stretching. I went to a chiropractor and IM racer for ART and he told me not to stretch. I took his word for it and have had far fewer over-use injuries over the last couple seasons. I recently went for a bike fit and my fitter told me the same thing about stretching.
I agree with the TP massageball comments as well. I might start with a foam roller first and then move to the TP products as they can be a bit painful at first.
I think that some stretching can help address specific areas of tightness or lack of mobility or even up right and left side differences…generally post exercise though so that the muscles are already limber and warm.
I self-massage hams, calves, and achilles during the hamstring stretch.
Entire stretch routine lasts 20 min. 20 min. after 2nd glass of Italian red wine, right before bed.
If I don’t - I won’t sleep.
