AS I get ready for this weekend I realized there has been a large portion of my daily routine I have been lacking, daily massages via a roller. A roller can be a runners best friend. Basically it is a foam or other material roller big enough to roll along the legs. It is used to provide a cheap method of massaging knots and tension caused from physical activity. I have seen sites that often suggest rolling the ti band, hamstrings and quads at least once a day for 10 minutes, some even recommend doing it before running to help loosen up the muscles deep down. I have gotten bad about not doing this and realized after Tuesdays hip work in Pilates that my hips and glutes needed a couple sessions with the roller. So I have been rolling my hips, calves, quads and hamstrings a couple of times a day, slowly working out all the spots that are really bad, slowly getting them to a happy point. Hopefully this will help on Saturday.
So in light of rollers and recovery I found this nifty infographic on rolling (note: I do not do the upper body ones, might try them some day though). I personally use a product called the grid, which has grooves and bumps that is supposed to have a closer simulated feel to a massage and love it.
Til next time.