All The Tools You Need To Recover from Your Workouts
Strive for a balance between increasing WORKLOAD and RECOVERY
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As you enhance your workouts, whether it be by adding resistance or increasing the complexity of programming, your body needs more attention on recovery so you can keep getting after it!
Quad Foam Rolling:
Seek & Destroy
Once you find the tight spots, take a moment to shift side to side, then bend and extend you knee. Adding this extra technique will "destroy" those troublesome tight spots. Your quad will be ready for the next workout in no time!
2 minutes per side at least 3 days per week
Adductor/Inner Thigh Foam Rolling
The adductor can become tight and painful with strength training, but also with repetitive activities like running/hiking, as well as pos-operatively. Performing this exercise regularly with keep that nagging medial knee pain at bay!
2 minutes per side at least 3 days per week
Collapsible Foam Roller
Regular foam rolling has been proven to have huge benefits on ACLR recovery. With this truly portable roller, you can manage pain and speed your recovery no matter where you are.
Foam rolling videos may be found HERE.
ITB/Lateral Quad Foam Rolling
The ITB and the lateral quadriceps can become tight and painful with strength training, but also with repetitive activities like running. Performing this exercise regularly with keep that nagging lateral thigh and knee pain at bay!
2 minutes per side at least 3 days per week
Psoas Smash
(Hip Flexor)
The Psoas extends from your spine down to the front of your thigh and, when tight, can result in discomfort with hip flexion. It can also make you want to avoid lunges, downhill hiking/running and single leg squats when it is sore - so let's get it mobile!
1 minute per side at least 3 days per week
The Kneeling Hip Flexor/Psoas Stretch: The Right Way
Listen closely to Candace's tips - it is easy to do the kneeling hip flexor stretch incorrectly!
Calf (GastrocSoleus) Foam Rolling
It is easy for the calf muscles to become tight and painful with prolonged standing and walking, as well as when we return to activities following injury. Add this foam rolling regimen to your program!
Hamstrings Foam Rolling
It is easy for the hamstrings muscles to become tight and painful with increased workload and explosive training, as well as when we return to activities following injury. Add this foam rolling regimen to your program!
All The Tools You Need To Recover
Foam Roller Water Bottle
A unique combo of foam roller-water bottle for those who need a reminder to foam roll & hydrate!
Personal Massage Gun
Tried and true recovery brand. This portable percussion massage in a perfectly light and powerfully small package so you can take it to the gym, on the road, and everywhere in between.
