Clean Run - October 2013 - 58

Foam Rolling the Iliotibial (IT) Band
Foam rolling is
a form of self
myofascial release
(SMR). The IT
band travels from
the hip to the knee
and often gets minimized blood flow
from sitting and
tight from most
sports. Fascia is
connective fibrous
tissue in the body.
Lie down on side, positioning the top of the hip on the roller
then roll down the leg like you’re dough on a rolling pin.
When you land on a tender spot hold there at 80% pressure
about 1-2 minutes. If too painful, stop and rest for 30-45 seconds. Can be done anytime, usually before or after exercise.

MELT Method
The principle behind MELT is that it helps the nervous system
relax and releases and rehydrates connective tissues in the
body. A soft foam roller and treatment balls are used. Done a
minimum of 15 minutes, 3 times each week, usually before
exercise. (Similar to SMR.)

My Favorites
High knee walking and the track swing would be my picks
for stretches to do just before an agility run or anytime you
need to prepare the calves, ankles, legs, hips, low back, your
balance, and abs (a.k.a. core, no one mentioned these) for the
task at hand. Please note there has never been a study that
definitively showed warming up in any particular way prevents injury. Newer studies also show that stretching should

be done longer than 60 seconds to have effects lasting longer
than 1 hour post-stretch. However, that said, warming up does
prepare a body neurologically and physically for upcoming
movements.

There Is No One Best
Just as on Facebook, although in agreement with the problems runners faced, the pros were scattered and biased with
their pick of the “one best” stretch or exercise prescription for
weekend warriors.
Two responses most appropriately answered how to choose
which exercises or stretches are best for a person, athlete or
not. These pros suggested having a mobility assessment (done
live or on video) for postural or movement compensations. At
that point proper corrective exercises, self myofascial release,
and pre-hab (specific exercises aimed at strengthening problem areas and preventing injury) protocols can be followed.
Clearly there is not one best exercise, modality, or stretch for
everyone. Nor is one right for a person just because another
person has the same injury, pain, or weakness. Sometimes
physical problems can be made worse by choosing certain exercises over others.
Generally speaking there are at least 50 different fitness specializations and even more versions, studies, and ways of utilizing
these specializations depending on education. There are also
hundreds of fitness smartphone and tablet applications that people use to exercise without evaluation of their own physiques.
It’s worthwhile to spend at least as much money as you do on
a private lesson, seminar, or entry fee to get individual attention from an experienced, qualified professional to develop an
injury prevention program that fits your specific needs. This
way time isn’t wasted going through disparate responses online, physical imbalances aren’t made worse, and bodies can
develop the strength to do what we are asking. D

Kimberly “Kimber” Chase is Director of Fitness at Delray Beach Club, Met-Rx trainer, and fitness business owner in Florida. She has been a trainer, aquatic therapist,
and a Pilates and spin instructor for over 15 years while competing in AKC and USDAA for 14 years. Her achievements include MACH, LAA, 2nd and 8th place in the
USDAA Dog Agility Masters Finals, and finalist in the USDAA Steeplechase and Grand Prix. She currently competes with two Border Collies. Kimber can be contacted at
Kimfit@bellsouth.net, www.Completephysique.com, or www.ideafit.com.

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October 13

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Clean Run - October 2013

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