0 Mx

Meb recently wrote about the importance of day-to-day maintenance for runners in this article.  The bottom line seems to be: skimp on the little stuff, and you will find yourself either injured or at least not running to your potential.   So, I thought I'd mention one of the things that has been the key to me staying healthy and out on the roads.

Jenner asked in a recent comment what the deal is with the TPMassage Ball.  The manufacturer's website has a lot of information about their line of massage tools, but I thought I'd explain how I use the set.  I basically work on my legs with the toolkit and follow the instructions in the booklet that comes with the Ultimate Six Kit.  I do my rolling in three steps.

Step 1:  I work on my calf muscles in three ways.  I start by using the Footballer and Baller Block to roll straight on the achilles and soleus as shown in this picture.  I start at the heel and work all the way up my lower leg.  The motion, as described in the instructional materials, is a quick and short roll back and forth to slowly inch up your leg.  I then turn my lower leg slightly so that I am rolling the inside of the calf, targeting the gastrocnemius again starting at the heel and working up the leg.  Finally, I turn the leg slightly out so I'm working the outside of the soleus and gastrocnemius.  When I hit a good knot, I always settle in for a spell to try to work it out by just rolling back and forth.  Every 10-20 seconds I spread my toes apart and roll my ankle which seems to get the blood flowing and help release tension.

Step 2.  I use the Quadballer to work on my quads and IT band.  I do this in a similar was as the Footballer in that I start off straight down the middle of my quad (top photo), moving from the knee to the hip, slowly inching my way up.  I then position myself part way between the two positions shown above, so not quite straight on but also not completely sideways.  I work the roller from knee to hip.  By far the most painful roll out for me is on my IT band.  You pretty much work directly on the band again from the knee up to the hip.  When you get it right, you will yelp with pain.  A good kind of pain, of course.

Step 3.  I don't always use the ball that comes with the kit, but lately I've had a knot in my piriformis that this little monster can really dig into like nothing else.  I basically just plop my butt down on it, starting out like the woman pictured above and try to find the spot that's knotted up.  Sometimes, I recline onto my elbow so that I can get better leverage.  I don't think there's a right way to do this one.  You know when you've hit the right spot.  I can't explain why this ball works better than a tennis or other kind of ball, but it does.

All of this rolling takes me about 20-30 minutes depending on how much I have to work various body parts.  I usually do it at night, after I'm done with all of my running for the day and typically while watching TV or listening to podcasts.  I've had the kit for 3 years now, and I can safely say that the $140 investment was well worth it.  I would not be running as well or as consistently as I do with out.

A question for you

Finally, I wanted to ask a question of others.  When I first started running I had a personal trainer that also did massage.  I would get massages about once per month from him.  I haven't had a massage since I stopped working with him, about 3 years ago.  I have always seen the TriggerPoint system as a cheap, but effective alternative to massage.

So, I ask you, what are your experiences/feelings about the importance of massage?  I recognize that the right massage therapist is key, but I wonder if I am missing something by not getting them regularly.

I look forward to hearing from you!