It is spring here in Indiana and that means great training efforts and pushing hard in competition. No matter what your sport – whether biking, triathlons or running – you know you can suffer tight or achy muscles up to one week post-effort. There are now a variety of options to help speed up this recovery process. These include manual rollers and compression clothing.
Manual rollers allow you to self-massage your sore muscles – working out tight spots and breaking down scar tissue. With the SPRI Foam Roller, you sit on the roller and use your body weight to press down on the sore area – moving slowly back and forth over the targeted area. This works particularly well for large muscle areas; such as the back, gluteal area and IT band.
If you wish to target a specific muscle, you may wish to try The Stick or the SPRI Tiger Tail. These massaging sticks can then be rolled back and forth over the fatigued muscle area. These are particularly suited to the calf, quadriceps and hamstrings.
Another product, developed right here in Indianapolis, is the Therawheel. Like foam rollers and massaging sticks, it allows you to roll those muscles, but the narrower profile wheel allows you to dig deeper into the muscle and access those smaller areas (such as around the Achilles tendon). Lisa Searles, a Bicycle Sales Consultant at Bicycle Garage Indy Greenwood, used the Therawheel after successfully completing the RAIN ride (that is 160 miles in one day!). Here is what she had to say about her recovery….
“Saturday I did the RAIN ride. I took my Therawheel along in my recovery bag. I used it at lunch and again in the car on the way home. I had one calf cramp in the car so I grabbed the Therawheel quickly and worked it out. I went over and over my legs on the way home. After my shower I put on my compression tights and wore them until coming to work this morning. My legs are not sore at all. Sooooo great product! “
Lisa referenced one final recovery tool which is available to athletes, which is compression clothing. These work by boosting blood flow to the fatigued muscle – therefore speeding muscle recovery time post-exercise. Compression socks are the most commonly used article, although compressions tights are also available, as well as a compression suit for sleeping in! Bicycle Garage Indy offers two compression products for your feet and lower leg, the Bontrager RXL Recovery Compression Sock ($49.99) and the SmartWool PHD-Run Graduated Compression sock ($37.99)
Another feature of these product listed here is they all can fit in your travel bag, so you can get relief post event, either before the drive home, or at your overnight.
Bicycle Garage Indy and BGI Fitness carries all of these recovery tools. Come in and roll your muscles with all three tools – then choose the one that works best for you. When you visit Bicycle Garage Indy, BGI Fitness is the same store. Bicycle Garage Indy-North (Dean Rd at East 82nd Street) and Bicycle Garage Indy-Greenwood (just seconds west of I-65 on County Line Road).