The following is a guest blog post by Love Training More Registered Massage Therapist Katherine Tidman. I’m excited to share her knowledge. Taking care of runner bodies puts us in the bed place possible to love our training and reach our potential and massage can be a key ingredient in taking care. Katherine has been my massage therapist for 10 years now: that’s a decade of keeping my body healthy so that I can continue to love my sport. I’ve also been referring my local Love Training More runners to her as well as members of my own training club (Halifax Road Hammers). She has lot of expertise with runners, no matter what level they are running at. Take it away, Katherine!
Happy Feet by Katherine Tidman
Wouldn’t life be wonderful if we all had a personal massage therapist at our disposal 24/7?! Unfortunately most of us don’t, so, we have discovered different tools to use for self massage in between our regular massage appointments. There are tons of different ones out there but I will say my new favourite is the lacrosse ball.
Using a lacrosse ball on tired sore feet feels amazing. Most of you can probably relate to tired and sore feet as result of running miles and miles, pounding the pavement. This little regime does not take long and your feet and even calves and hamstrings will thank you.
All you do is place the ball under foot. I do it standing on my yoga mat as I find I have more control. Sitting in a chair will also work if standing is uncomfortable. A golf ball, tennis ball, or rubber ball will do the trick if you don’t have a lacrosse ball.
Apply as much pressure as feels right, not too hard that it’s painful but enough that it may feel tender. Work from the back, through the arch, to the front stopping where you need to, applying sustained pressure and breathing through it. Aim for approximately 3-5 minutes per foot depending on how they feel. If those feet are feeling extra sore and tired, stick the ball in a ziplock bag and put in the freezer before using. Just a little bit of extra love!
Finishing Kick by Erin:
The lacrosse ball is such a useful tool in the runner’s arsenal. Thanks Katherine for the tips on using it on another valuable tool in a runners’ arsenal: our feet. You can purchase a lacrosse ball at any big box sporting store: Cleve’s or Sports Chek for about $6. The last time I purchased one, the sales girl remarked, “Wow, I don’t understand why are selling so many of these! We can’t keep them in stock!” I laughed and explained that it was the huge contingent of distance runners in the city snapping them up!
Go ahead and ask the staff if what you are holding is a lacrosse ball- they look similar to indoor hockey and other little balls but are more ideal as they are firm. Though that means that my lacrosse ball stays in hiding at home lest my young children throw it threw a precious antique French Door window!
If you are a local runner and need to add a massage therapist to your arsenal, Katherine is well versed in the runner’s body and will have exactly what you need to keep running and loving and performing. She also offers easy online booking via her website!
