Sunday Quick Hit: Help Recovery from Long Runs

Happy Sunday!

Foam rollers, lacrosse balls, massage, and other fancy recovery tools rightfully so get a lot of the buzz. But an underutilized way to help with recovery, just elevating your legs. The only work involved is sliding yourself to a wall or propping your feet on a bench or couch.

The original concept was that it helps remove “Lactic Acid” from the body. Yeah no one knows.

Benefits:

  1. It can help with edema that build up in your feet and legs after a long run, because your feet and legs do swell.
  2. It is a relaxing pose, which helps influence the nervous system to be in the “rest and digest” mode.
  3. It can provide a nice passive stretch of the hamstrings (if straight legged).
  4. It also may help with some low back pain

Coaching Cues:

  1. Prop your feet or legs against the wall or on the bench
  2. Hang out for 10-20 minutes
  3. Nice relaxed diaphragmatic (belly) breathing
  4. Integrate after long runs, heavy lifts, speed work days
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