For those without a massage therapist...

1337 Views 7 Replies 6 Participants Last post by joplus, Apr 14, 2007

roots

Discussion Starter · Apr 3, 2007

What do you do to stay injury-free? 
Its been some time since my last massage. For me right now, time is not right to pay for massage. I wonder what else I could do to avoid overuse injury. 
A generic question, I know. I'm just hoping to be showered by the collective wisdom here. <img alt="icon_flower.gif" src="http://files.kickrunners.com/smilies/icon_flower.gif">

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sistergoldenhair

· #2 · Apr 3, 2007

Self massage techniques like foam rolling, yamuna rolling and other self myofascial release tools such as the stick, a tennis ball, racquetball, golf ball, etc. (depending on area of body). 
I've heard good things about the Julstro method (<a href="http://www.julstro.com/" target="_blank">http://www.julstro.com/</a>), but haven't ever tried it. 
I do get a massage every month. My bank balance would definitely be happier if I didn't, but with my goals & training I consider it a necessity rather than luxury.

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Jensparks

· #3 · Apr 4, 2007

I also get a massage every month. It's just part of my sanity budget. 
If I didn't have one I'd probably do a lot more yoga, and use The Stick on a daily basis to try to keep limber. And cross-training. Biking is great cross-training for runners.

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roots

Discussion Starter · #4 · Apr 4, 2007

Thanks, SGH. 
Never heard of yamuna, nor julstro. I'll check those techniques out. 
I do have, and use, "the stick" for self-massage. Particularly on the hamstrings, quads, ITB, and glutes. It helps speed recovery and assisting in moving out accumulated toxins from the muscles. 
In most suggestions from others, I hear about the foam roller but have yet to try one. 
Sometimes, when the piriformis barks I do try the tennis ball. The relief is agony. 
Generally, I think I could do better with regular stretching. My frequency is poor. The reason I ask the question here is that my hamstrings and calves are very tight right now and I can feel the onset on the bursitis I experienced back in Dec/Jan. 
Its more laziness on my part, more than anything else. My tendency is to run or bike and not do much else. I could gain a lot from just doing the Sun Salutation for 10 minutes per day. 
Sun salutation = pleasure and pain for the legs. I yelp like a wounded pup every time I do the downward dog.

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sistergoldenhair

· #5 · Apr 5, 2007

Another idea, roots, would be to check out the massage schools in your area. Many of them offer low-cost massages by senior students. 
I fully credit the foam roller for keeping my ITB calm. 
Yoga is great for an overall stretch, but in my experience it's not going to get more serious degrees of tightness or knots out like bodywork can. 
Stretch! Despite occasional pain in my foot and very tight calves when I did take time to stretch, I was not stretching much while training for Shamrock because "I do yoga 4x/week so I don't need to and I don't have time." 
Maybe more stretching of the calves and hamstrings could have prevented what is now sidelining me. 
Oh, one more source, from a woman I've taken some yoga workshops with: <a href="http://www.subtleyoga.com/index.php?topic=book" target="_blank">http://www.subtleyoga.com/index.php?topic=book</a>

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Flounder

· #6 · Apr 13, 2007

How does massage help you stay injury free ? I have never had one - I have also not had what I consider and injury (Nagging pain a couple of times - but never more than 1 week off (3.75 years 16,000+ miles). 
I know I am pretty luck - All I do is stretch lightly after a run - I added foam roller - for quads, hams and ITB area - and for VRAA I added core work that I will keep doing. 
I think genetics, but also running style. I am a big runner - usually 200-215 pounds and I engage my calves very little at the end of my stride. I also have my weight fairly neutral - no forward lean. I can take this non agressive style and still get a sub 36 10K - but it has its limitations. 
I know that bug will try to bite me some day

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merigayle

· #7 · Apr 13, 2007

I got at least one massage a week in the weeks prior to Umstead. Makes a huge difference, imo. I also love my foam roller. Zombie runner has a decently priced one on their website. I have a yellow PT ball that i use as well. Stretching helps too. I guess it just depends on your issues and what is nagging you.

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joplus

· #8 · Apr 14, 2007

SGH is right. Massage students nearly always have to do clinicals, which can be low-cost or no-cost. And students are often looking for bodies to practice on, for free. At my school we have to do at least 25 massages over and above classwork and clinicals. If you want to come to Florida I'd be happy to work on you <img alt="icon_sunny.gif" src="http://files.kickrunners.com/smilies/icon_sunny.gif">

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