Lacrosse ball to the front of your shin
There’s a fun little muscle called the tibialis anterior. It lives on the front of your shin. Did you have some burning and aching in the front of your shin right above your ankle while you were rowing? Yeah, me too. Those foot straps just slow you down! Let’s bust out the lacrosse ball to work on this area since foam rolling it is kind of awkward. Click this link to learn how to roll out your tib anterior. It’s kind of tricky.
Thoracic spine peanut
When you’re done with the lacrosse ball, grab another and tape them together so they look like a peanut. Use the peanut like a fulcrum to help you loosen up your mid-back. All that pulling and catching can lock up the joints in your mid back and make you all stiff. Here’s a good video to walk you through the process
My shoulders get lit up with that many wall balls. Here’s a quick and simple exercise to help get some movement back in the shoulders. Stay nice and light on this.
Ahh…. my favorite stretch! 20 breaths per side will help with just about everything! Use your foam roller for support
Walk the dog!
Last but not least, get some walking in! The soreness really sets in with inactivity. So if you can, treat the dog to a nice long walk. If you don’t have a dog, the Denver Dumb Friends League can help you out!
Stay tuned for my recovery tips for 19.2 next week!