My Favorite Self-Care Tools Plus Tips to Use Them

I talk a lot about self-care, especially stretching, foam rolling, and vibration therapy, with a little massage and assisted stretching thrown in.  While self-care may sound indulgent, it is actually one of the most important things runners can do to improve performance, reduce the risk of injury, and simply move better. With that in mind, here are my favorite self-care tools plus some tips to use them.

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Research on the benefits of using self-care tools is just starting to accumulate, but there is evidence that foam rolling and vibration therapy can help with recovery, pain reduction, and movement prep.  Fortunately for all of us, studies have shown that mashing our tissue is not necessary and that while foam rolling can be uncomfortable, it shouldn’t be causing extreme pain. Most of my favorite self-care tools actually feel good!

Self-Care is one of the most important things a #runner can do to improve performance and decrease the risk of injury. Here are some of my favorite Self-Care Tools for stretching, foam rolling, and vibration therapy. #running #selfcareClick To Tweet

My Favorite Self-Care Tools

Theragun Mini

The Theragun Mini is the newest addition to my favorite self-care tools list, though I’m also a fan of all Theragun Massage Guns. I love its small size, which makes it easy to toss into a gym bag or purse and take it everywhere. At $199 it’s a great price too. And it’s every bit as powerful as its big brothers! If you would like a discount code that will save you 10% on any Theragun product, drop me a line in the comments and I’ll send you a code. Here’s my Theragun Mini review.

Tips to use it:

Before your run, use the Theragun Mini on your hips, glutes, and legs. Keep the power low, and use quick strokes. Spend about 30 seconds on each side to help activate your muscles and increase blood flow. Using the Theragun Mini for movement prep along with other warmup movements will prepare your body for physical activity, help you perform better, and decrease injury risk.

After your run, use the Theragun Mini for a total body massage. Move more slowly this time and target your tight or sore areas. You can use a higher speed and a little more pressure, but this should feel good, not painful.

Intelliroll

The Intelliroll is my favorite foam roller for several reasons. It was created by a chiropractor to work with a body’s curves. It is shaped in such a way to allow you to target even difficult to reach areas. It is curved, both for comfort and so that you can massage several muscle groups at once.  And it has a “spine zone” that lets you roll along your spine safely and comfortably. Use the code coachdebbie to save 10% on your purchase of any Intelliroll. And check out my interview with Dr. K, inventor of the Intelliroll about Foam Rolling for Runners!

Tips to use it:

Before your run wake up your calf muscles quickly and prepare them for activity by rolling both calves using the Intelliroll’s “body zones.” Sit on the floor with the Intelliroll under your calves. Lift your rear a little and roll at a moderately quick pace up and down your calves.

After your run, relax your upper body and improve thoracic mobility by rolling along your spine. Make sure you line up your spine with the Intelliroll’s “spine zone,” roll slowly, in one to two-inch increments, from your mid-back to the base of your neck. The elevated platforms along the sides of the spine zone will target the muscles and joints of the spine.

Trigger Point MB Vibe

What could be better than a vibrating massage ball? I love the Trigger Point MB Vibe because it’s a quick and easy way to hit some target points, activate my glutes (and my feet), and it has a nice rubbery grip to it so it doesn’t bounce away. It has three different speeds and it will last up to two hours on a charge.

Tips to use it:

Before your run wake up your feet with a quick rollover with the MB Vibe. Keep it light and fast, about 20-30 seconds on each foot.

After your run (or any time) you can give your chest muscles a little love. Too much sitting, plus computer and phone time can tighten your pecs and leave you slouching, eventually affecting your posture. While we may feel the discomfort in our back, it’s our chest muscles that are shortening and need attention. This is a little awkward but try lying on the floor and place the MB Vibe under your chest keeping your arm out to the side. Move slowly with moderate pressure. If this is too painful (it’s a sensitive area) try doing it against a wall where you can control the pressure a little better.

LifePro Velocity Vibrating Ball 2.0

The LifePro Velocity Vibrating Ball 2.0 is like a double Lacrosse ball with wings! The double ball shape allows you to target hard-to-reach areas. It has four levels, including one that actually moves from intense to a little lighter without touching a button. Use this link and the code DEBBIEWOODRUFF to save $10.

Before your run use the LifePro Velocity Vibrating Ball 2.0 to quickly activate your glutes. The double sphere design will target more muscles at once and get you on the road sooner. Remember, pre-run we keep the pressure light and fast to wake those muscles up and prepare them for movement.

After your run, you can work on the glutes again. This time use a little higher intensity and pressure and move more slowly. This shouldn’t be excruciating but it might be a little intense. If you find an extra tight spot, hang around there for a few seconds. Try rolling at a few angles to target more areas of the muscles.

Tennis Ball

Yes, you read that right. The simple tennis ball is one of my favorite self-care tools. Why? Because you can do most of the above self-care suggestions using a tennis ball. You can use it on your feet, even adding some pressing movements that you can’t do with a hard ball. You can roll your upper back, glutes, calves, you name it.  Obviously, some of these tools are more suited to certain movements but in a pinch pick up a tennis ball. It has literally saved my butt on many long drives.

What is your favorite self-care tool?

 

 

And Now It’s Time for the Runners Roundup!

 

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