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Running is a great and healthy way to get fit and stay fit. However, with the joys and health benefits of running occasionally come the pesky injuries that can easily affect your body while running. One of these pesky injuries is an IT band injury. The IT band, also known as the iliotibial band or ITB, is on the outside of your thigh and runs from the knee to the top of your hip. The IT band injury is common with runners, and it is possible that you are suffering from an IT band injury and don’t even know it.
Here are three ways to treat an IT band injury.
Since an IT band injury is common in runners, your IT band might be tight now and may become painful as you run. One of the best ways to work the knots in your IT band is by using a foam massage roller. You want a good IT band foam roller so that you can stretch out the tense area. Fair warning, the first time you use a foam roller to stretch out your IT band it can be pretty painful. However, using one frequently will help reduce your IT band pain in the long run.
Using a foam roller is fairly simple:
The MojiHeat Heated Roller combines the benefits of traditional foam rolling with the comfort and relaxation of therapeutic heat. With this added heat benefit, you can better relieve that pain and start recovering.
This is something you have heard over and over again, but it bears repeating: one of the best things you can do for an injury is to stretch. Stretching is a simple, but effective way to help your IT band injury. There are several good IT band stretches that can help relieve tension.
One good IT band stretch is this wall stretch:
Using a large rubber exercise band, perform side leg lifts. This will both help stretch the muscle near the IT band and strengthen it. This is a simple but effective stretch that is easy to do:
Make sure you do these exercises to help relieve the tension in your IT band and to strengthen it. However, do not overdo any of these IT band stretches as it can cause additional injuries. As with all injuries, consult a doctor if you have concerns about your IT band or if you experience IT band pain and tension.
Check out Moji for more information about taking care of your body and how to treat injuries.
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Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride:
Whether you’re preparing for a cycling race, training for a triathlon or simply appreciate the exhilarating cardio workout you get from riding, your body (the lower half in particular) is certainly being challenged.
Most of your focus will be on the meat of your training – developing programs for each ride to incorporate different terrain, speeds, hills and other aspects of riding itself. But it’s also important to remember that your training doesn’t stop once your session ends. In fact, time spent after you hop off your bike is just as important as time spent on the saddle. Cooling down and taking part in athletic recovery reduces your risk of sore muscles and injuries, which can sideline you and set you back in your schedule. This is especially problematic if you are on a deadline for a race.
After each bike ride you should be taking the time to stretch out your muscles and allow your mind and body to return to their resting states. It’s also useful to incorporate self massage into your routine each week, especially after an intense ride. Massage will help loosen up muscles even further, which is important so you don’t create any imbalances.
There are several key muscles you should focus your massager on after a bike ride: