Happy Monday! I feel like this new week snuck up on me– where the heck did the weekend go?!
After my 9-mile long run yesterday, I’m feeling surprisingly well! And I think most of the credit goes to my new friend:
My new Altus Athletic Foam Roller!
I’ve read numerous articles recommending the use of a foam roller to get at the difficult-to-stretch IT band– which is often the culprit of knee pain in runners! My dad used to be a serious marathon runner, and he has already had TWO knee-replacement surgeries! That makes injury-prevention EXTRA-important to me. I know how bad it can get!!
As I’ve discussed here before, I try to prevent injuries by:
1. Following the Jeff Galloway run/walk method when I train. By taking brief walking breaks during my runs, I’m giving my muscles a chance to recover before they get injured by repetitive pounding!
2. Ice Baths. After all of my long runs, and even after some of my shorter runs, I make sure to ice my feet and ankles in an ice bath. (I just fill my kitchen sink with ice water and dunk my feet in!) As my runs get longer, I will probably start incorporating full lower-body ice baths– but those sound scary!! And COLD! I’m not quite as brave as this lady… yet. 
3. Foam Rolling!
Here are some Foam Rolling tips, from Running Times Magazine:
Key Points for Specific Foam Roller Exercises
1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.
Here’s the IT Band stretch I’ve been doing:
Lie sideways with the foam roller under the side of your thigh. Roll between your knee and your hip bone. Spend extra time on the more tender areas you encounter. Use your top leg and foot against the ground to decrease the force if you cannot tolerate the pressure initially. After a few days of rolling, your IT Band will loosen up and you should be able to tolerate full pressure (feet together off the ground). [source]
For more foam roller poses, check out the full article at Running Times!
I’ve got a busy day ahead of me, including going to a KU watching party here in Los Angeles! I love that there are so many KU alumni in this city! 
It helps that we have such a good basketball team, too! Rock Chalk!! Then we’ve got a new episode of The Bachelor to look forward to! I love seeing the hometown visits! I have to say, this season is way more gripping than I expected it to be…
Alright, I’m off to do a quick 30-minute training run. That should be a breeze after 9-miles, right?
Hope you all have a good night! Happy Bachelor-watching!!!!
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mmm. I love the foam roller! Have you tried the stick yet? Same basic principal but much more portable!
So, I found your blog through The Healthy Tipping Point and can’t wait to read more! Have a great day!
I’ve heard so much about the foam roller and have had a bit of trouble with my IT band in the past – I might have to look into this. Thanks for posting!