IFBB Bikini Pro Ali Rosen has some great tips as she prepares for the 2011 Bikini International. Check out Ali’s Hardbody Guest Blog and learn what’s been working for her to combat her aches and pains.
Breathe-Stretch-Shake-Let it Go!
Aches, pains, knots, and tight muscles are scattered throughout my body right now. But this is par for the course for most of the duration of competition prep. I have learned a few tricks, tips and ways to combat the saying “Beauty is pain.â€
Stretching is something we all learned in gym class. It is vital for flexibility, to relive soreness post exercise, and for overall mobility. It’s a great thing, but when I’m dieting stretching seems like another workout. I always used the excuse that after being in the gym for 2 hours, stretching felt like such a chore and not something I found pleasure in (especially when those hunger pains strike). After getting away with minimal soreness for weeks without stretching (post workout), it became a lot easier to overlook. Now the pain is back and I’m paying the price for all those days I didn’t stretch.
By failing to stretch regularly, I was making my future strength, flexibility, quality of life all worse in the long run. It wasn’t until I scheduled an appointment with a massage therapist that I truly began to realize how important it is to stretch and take care of my body post workout. I was told I had massive amounts of scar tissue built up in my hamstrings (that are chronically tight and sore for me), they explained ways I could be my own at-home therapist (I know, scary thought).If your financial budget allows for physical therapies, I strongly recommend two weekly massages: One being a sports massage where the therapist “strips†specific muscles (extremely painful, extremely effective, definitely not relaxing) and the second should be a deep tissue massage (more relaxing but still deep enough where the muscles can be worked to help flush out any extra fluid that causes muscles soreness). Another weekly therapy is acupuncture. I recently started getting acupuncture and fell in love with the concept and method. So much so I stopped seeing my chiropractor!
On the flip side, if seeing all these different therapists is not an option, rest assured I have found multiple home remedies that will simulate the same great effects! The required equipment: foam roller, Epsom salt, tiger balm (cream and/ or patches), heating pads and a yoga mat. With all these ingredients I can dish out many recipes to free you from pain.
Morning (post cardio):
– As soon as you finish cardio, do a 10 minute stretching routine. Hold each stretch for about 15-20 seconds and go through all the stretches twice.
– Upon getting home (before showering), I take 1 teaspoon of Glutamine and then I will lay my yoga mat down and with my foam roller perform myofascial release (see attached link: http://www.sport-fitness-advisor.com/self-myofascial-release.html) over my quads, calves, IT band, glutes, and hamstrings.
– After I shower I will put on some Tiger Balm cream and continue with my day
Evening (post weight training/cardio):
– Regardless of what body part I train I will take at least 10 minutes at the end of my workout to run through basic stretches.
– Once I get home I will repeat my myofascial stretches and take another teaspoon of Glutamine.
– Immediately after foam rolling I will take a 15- 20 minute Epsom salt bath and add more tiger balm cream if needed.
– NOTE: Taking an Epsom salt bath each night is not necessary. You can shoot for twice a week and for the days you don’t, warm up a heating pad and place it in the sore area then you can foam roll.
– Usually sleeping with aches and pains prevents a solid night’s sleep, but I have a solution for that as well: Have a cup of chamomile tea with a tablespoon of liquid melatonin you will naturally fall right to sleep for a solid night.Until next week, remember to Breathe, STRETCH, shake let it go!
Train hard & Stay Positive
Ali
Learn more about Ali on her Facebook Fan page and follow her on Twitter @ALISONPROSEN.
