This post is based off of a Runner’s World article.
Most runners often get a sports massage when they have aches and pains they can’t get rid of–these massages can improve flexibility, boost bloodflow, release tension and help us recover from or avoid an injury. However, there are several new techniques that therapists are using (including my physical therapist): Active Release Techniques (ART), Astym, Graston Technique, Rolfing and Trigger-Point Therapy.
These are all forms of soft-tissue mobilization which is a therapy that breaks up scar tissue and adhesions between connective tissue. Basically, when the body undergoes repetitive stress (like from running) or sustains an injury, the body protects itself by creating a web scar tissue to try to heal the area. However, scar tissue restricts bloodflow and causes muscles to shorten and tighten. These methods help break down these crossed fibers, and many physical therapists say that performing these techniques is more effective than massage.
Research shows that combining soft-tissue mobilization with stretching and strength work reduces pain and increases flexibility.
Active Release Techniques: A combination of massage and stretching where the therapist applies tension with his/her thumb to tight tissue while he/she moves a joint through its full range of motion.
Astym: A treatment that triggers tissue regeneration when handheld composite resin tools are run over the skin.
Graston Technique: Uses handheld stainless-steel tools to break down scar tissue and realign muscle fibers.
Rolfing: Therapists use their hands and forearms to unbind and stretch fascia while asking you to perform movements to release tension.
Trigger-Point Therapy: Relaxes tense, knotted fibers that cause pain (similar to sports massage).
I have trigger-point therapy rollers. They are amazing! I got the travel size version as a birthday gift which is AWESOME because I totally took my full-size one in a garbage bag to Boston. That was a little awkward to carry through the airport.
Anyway, I’m not sure how my runs are going to go the rest of the week. The weather looks a little iffy. But we will see!
My GOTR girls are awesome! We discussed confidence the other day at practice and the girls had to strike “confidence poses” during our workout. I just love them!
And today we had to put negative self-talk into our “Nonsense Nelly” box and come up with a noise or action that we make when we hear anyone in our group saying something negative about herself–we decided on the Choo Choo Train and Moose Ears. Precious!
Hopefully the weather will get nicer for them soon!
So, this was totally me this afternoon when asked about the rest of the week because I have 30 miles of running to get in and some not-so-nice looking weather moving in:
And a birthday run scheduled for Saturday!! More on that in another post, though!
Food for Thought: Salmon. Fatty fish like salmon and other seafood (such as tuna and clams) supply omega-3 fatty acids. These essential fats help lower circulating levels of dangerous fats called triglycerides. They also fight inflammation, which damages blood vessels and sets the stage for heart disease.
Quote of the Day:
“You had the power all along my dear.” -Glinda the Good Witch
Soooo, this Chocolate Chip Pudding Cookie recipe is one of my favs. Super delicious. While I’m still on the hunt for the best ever regular chocolate chip cookie, these are awesome stand-ins. I made these for Go Dog Go (GDG) over Christmas break when I went to the NRR flyball tournament in Blacksburg. I think it’s fair to say that they were a hit. But again, see how far behind I am in posting recipes?? And I think I still have another couple recipes from around Christmas that I haven’t posted yet! Enjoy!!
Chocolate Chip Pudding Cookies
– 2 1/4 cups AP flour
– 1 teaspoon baking soda
– 1 cup butter
– 1/4 cup sugar
– 3/4 cup brown sugar
– 1 teaspoon vanilla
– 2 eggs
– 1 package (4 serving size) vanilla instant pudding
– 12 ounces chocolate chips
– Mix all ingredients together. Add chocolate chips last.
– Drop by tablespoon-fuls on an ungreased cookie sheet.
– Bake 6 to 8 minutes at 350*.