Every ultra-runner has their own story of how they got to the start line of a race with a course longer than a marathon distance, and the runners of the world’s oldest 100 mile trail race, the Western States 100-Mile Endurance Run, are no exception.
Foam rolling may be the tool that you are missing in your daily routine. It provides relief to muscle stiffness and tightness, which allows you to be ready for your next workout. They come in all different shapes and sizes which makes them versatile and easy to use. To make the Foam roller even better, they are relatively cheap and will last a long time if they are properly cared for. Is it time for you to enjoy the benefits of a new foam roller?
If you’ve been diagnosed with a grade 1 ankle sprain, you can perform some at home interventions and stretches to aid your body’s natural healing process. The alphabet exercise is a good warm up to help get your injured ankle prepared for the towel scrunch (strengthens ancillary muscles in the foot), the towel stretch (to help loosen up stiffness in the area), and the toe and heel raise (to work the muscles and ligaments surrounding the ankle).
Knee health is important as you use your knees everyday all day. If you are currently experiencing knee pain or you want to avoid knee pain in the future these stretches will help. The reason that you should stretch out your quad, hamstring, and calf muscles is because they can sometimes be connected to the pain. While those stretches will help relieve some of the pain in the knee, a strengthening exercise is required. Bodyweight squats are great for this, as they put little to no pressure on the knee and they help improve mobility.
Hydration is often times overlooked. Too many people fall victim to the mistakes of poor water intake and lack of preparation. In order to make sure that you don’t fall victim to the same fate as 75% of Americans it is important to follow these steps. First, make sure to drink plenty of water throughout the day. Second, eat foods that are rich in water content and can therefore help you stay hydrated. Lastly, avoid direct sunlight and try to stay in the shade if at all possible.