Tell me the truth. As you sit reading this blog post, does some part of your body hurt? I’m talking about low back pain, piriformis syndrome, plantar fasciitis, Achilles or calf strain. Or upper body pain. Mid-back, shoulders, neck? Then you’re going to love my Body First Video Series.
This is probably a good time for a disclaimer. I’m a personal trainer and stretch therapist, not a doctor. If you have pain that is severe enough to inhibit your lifestyle, doesn’t go away after a week or so, or changes your movement patterns (makes you limp or move your body in different ways to try to avoid pain), then you need to see your doctor.
Does Your Body Hurt?
Our lifestyle makes us hurt. There I said it. Whether you’re a runner, a cyclist, a weightlifter, or do some other type of activity, there is a good chance that somewhere along the way, without the appropriate type of self-care, something is going to hurt.
There is also a good chance that you sit too much during the day. A two-hour workout does not make up for an eight-hour workday sitting in front of the computer.
I get it. I’ve been running for a lot of years. In spite of a fairly active job, I still spend too much time sitting, as I’m doing now, working on my blog. The real reason I had the idea for my body first video series was to work on my own body.
Body Care to Put Your Body First
There are many kinds of body care, all of which can be helpful. There is nothing like a good sports massage, especially during training or after an event. If you haven’t tried fascial stretch therapy yet, you’re missing out on a key tool in improving performance and recovery.
All of these things are great and can really help relieve pain and improve mobility. The drawback (for most of us) is that they can be expensive and time-consuming. I certainly don’t have an unlimited budget for my self-care. That is why you’re going to love my Body First Video Series. This will be a program of stretching, foam rolling, and even strengthening, that will help improve your mobility and flexibility, and reduce pain.
Every week or so I will create and upload a new video to YouTube. I’ll post it here every Wednesday, but if you want it earlier you can subscribe to my YouTube channel so that you will be notified when I upload a new Body First Video.
Yes, self-care takes a little time. But spending a few minutes a day stretching or rolling can help reduce pain and improve performance, so it’s really worth it.
Body First Video Series: Happy Feet
In this first video, we are starting from the bottom up and working on your feet and ankles. All you need is a massage or tennis ball. I know many of you use Lacrosse balls, but today we need a ball that has a little give.
It’s pretty self-explanatory, but if you have any questions please feel free to ask them in the comments. Spend a few minutes a day (or at least every other day) doing this routine and you will have happy feet.
Next week we’re movin’ on up…to our calves and shins! It’s already up on YouTube if you can’t wait!
Tools Used in the Body First Videos
A few of you have asked about what tools I’m using in my videos. I use a variety of rollers, balls and other tools in my Body First Videos. While a regular foam roller and a tennis ball are certainly adequate, some special tools can offer a better option. Here are some of my favorites (affiliate links).
Intelliroll: This is the roller I’m using in the hip flexor video. I love that it is contoured to fit my body. The center cut-out allows me to roll my entire back and neck without compressing my vertebrae.
Trigger Point Grid: Also available in a 26 inch version. I love the multi-dimensional surface that helps you get into areas that you need to with differing angles and pressure.
Trigger Point Vibe: I don’t own the Vibe (yet), but I got to try it out at IDEA World and I loved it. It has all the advantages of the Grid with the addition of vibration.
Trigger Point Massage Ball: I really like this massage ball because it is small enough to get into certain tight areas, but it’s not as firm as a lacrosse ball.
Lacrosse Balls: That being said, lacrosse balls are great tools for self-myofascial release. They are firm and great for finding those trigger points. They’re pretty inexpensive too!
Activ8r Body Ball: I bought this double hard rubber ball a few years back at the IDEA Convention expo. It’s fairly expensive now. A better deal might be this Double Lacrosse Ball at only $12.95.
Spiky Massage Roller: This is the closest thing I could find to an oval spiky foot roller that I picked up years ago. I have no idea who made it (though I found it on a New Zealand website!). This is similar, though. The benefit of it being oblong is that it won’t slip out or roll away as easily.
High Density Foam Roller: Nothing wrong with the traditional foam roller. The extra length makes it great for different chest openers (see last week’s video). I like the high density because it is a little firmer and lasts longer than a simple foam roller.
Do you stretch and/or roll consistently? Tell me: what hurts right now?
And Now It’s Time for the Running Coaches’ Corner!
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Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie and Dixya
Tuesdays on the Run with Marcia, Erika, and Patty
Inspire Me Monday with Janice
Wild Workout Wednesday with Annmarie, Jen, and Nicole
The Plant-Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Suz, Lora Marie, and Me!
Friday 5 2.0 with Rachel and Lacey and Meranda
I must say other than putting lotion on my feet, I totally neglect them! This is a great reminder that we must take care of our feet, especially runners.
It is so worth it to take care of your feet! And it just takes a few minutes.
So important for us to have happy feet as runners! I have to admit that I focus a lot of my upper leg region but not my feet. I need to change that!
I think we tend to focus on the big issues, like glutes, quads, or whatever is particularly bothering us. We forget about preventative care.
I’ve been doing this with a lacrosse ball, the nubz ball, and my moji roller. My feet do love the attention! Hurts so good!
Looking forward to the next installment.
We are both runners who have had PF issues, so we know the importance of pre-hab!
I do still get PF symptoms from time to time and exercises like this are really so helpful. The problem is I get lazy and I tend to skip them when I am feeling good. Thanks for the reminder for daily care. That is one of my August goals
Daily care really makes a difference and only takes a few minutes.
I prefer the Tiger Ball Massage On A Rope because I don’t have to worry about the ball rolling off and away from me.
That’s a great idea! One of the sessions I went to at IDEA used a tool that was like a ball, attached to a strap, so you could use it almost anywhere on your body.
Love this video. I do toes pose all the time. Hurts but works!
I teach them in my stretching classes and they’ve really helped my feet stay healthy.
This will be a great series! Currently, my hamstrings are on fire…even though I’m not running, I am walking tons (more miles than I’d be running LOL), and have not been stretching/rolling as much as I should.
I always have thought that walking (fast, fitness style) was harder than running. Less pounding maybe, but still a strain on other parts of your body.
I’m a pregnant runner and a pregnant server. YOU BETTER BELIEVE MY FEET HURT
I worked as a server when I was pregnant with my youngest son. It was so hard!
I a m so bad at rolling and stretching. I need to keep my foam roller out so it reminds me to do it.
My shins have definitely been feeling a bit tight lately. I look forward to following your series and learning some massage techniques!
I’ve had reflexology on my feet but that’s about it. My sister is a yoga instructor and does a class specifically for feet. I was amazed. Who knew there was a way to prevent bunions?
Sigh, I rarely take care of my feet. I should since they’re important and I’m on my feet almost all day.
Such an awesome video! Keep the awesome job! I will definitely make my feet happy!