Stretching/massaging

At the end of my post yesterday (20 miles) I mentioned how I was feeling as the marathon approached. The only real issue (though fairly minor) is my right heel/fascia giving me an occasional reminder it is not always happy. Today I thought I would touch on not only what I do to address that, but my overall stretching/massaging regimen as well.

EVERY DAY STRETCHING

I start just about every day doing some very simple - I suppose you might call them - yoga moves.

My daily routine begins with getting out of bed, pee, drink a glass of water, then head to the basement to feed the cat. The cat is usually at the bottom of the stairs waiting for me, and then we do our morning stretches (yes, she often stretches beside me, though not doing exactly the same moves).

This is what I do every day:

• I start with Raised Hands (basically just reaching to the ceiling and holding), then...
  
• Sort of a squat/side-to-side "Garland" thing, moving my hips around to open them up (this is my own move and I can't really describe it any better than that, but I've always done it)
• A combination Cobra/Upward Facing Dog to stretch my back
• Child's Pose, and after holding a bit move into
• Sitting on my legs bent beneath me for a time (not sure what you call this)
  
• Downward Facing Dog (which is where I often notice the right heel stretch), then...
  
• I walk my hands back into a standing fold
• I end with Raised Hands again
  
• *I will also sometimes do a set of Standing Cross-Body Toe Touches (depending on time, though I really think these are a great overall exercise to start the day with)
• The last thing I do before heading upstairs is some Calf Raises on the step (I've been doing these since the first time I had plantar fasciitis)

BEFORE A RUN

If it's a running day, this is when I use the Theragun massager. That was one of the best investments we've ever made (right up there with a snow blower!). I hit my hips and butt, thighs, calves, and then concentrate especially on the bottom of my feet (at least the right one where I'm having fascia issues). I've found it helps loosen me up for a run, and then isn't as necessary afterward.

I will also sometimes do leg swings (one at a time), and high knee raises like I'm marching. I used to do this more often, but haven't so much lately since I got the Theragun (though I probably still should).

AFTER A RUN

Basically I go through the above "every day" yoga poses/stretches after running. Sometimes I will add some hip flexor and glute stretches if they're bothering me at all.

And, there ya have it! I realize this would have been much more helpful with pictures. However, a simple google search offers multitudes of variations on each of these, and it would take me forever to sift through them. 

I do want to say a word about the different kinds of stretching. They now suggest static stretching should be done after a workout - to cool down, and dynamic stretching done before - to get warmed up. Here is the difference (from this handy article):

Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety.

Personally, I believe ANY KIND of stretching is better than none. Whether you're a runner or just a human being that's getting older (which is all of us!). If nothing else think back to grade school P.E. class and do that! Jumping jacks, push ups, toe touches... it's hard to go wrong there. :)