Foam Rolling - IT Band - Knee Injury Prevention

The IT band or Iliotibial band runs from the hip to the knee and is crucial in stabilizing the knee during activities such as running, biking, or anything with knee joint movement. Foam rolling and myofascial release in the area of the IT band has been known to help with imbalances in the knee hip area. But it is very important to see your physician and follow their directions if you are trying to heal from an injury. IT band rolling can be used with stretching for injury prevention.

IT Band rolling technique: Ly sideways positioning the foam roller under your hip. Use your top leg with bent knee to the front of you, placing your foot flat on the floor for extra stability. You can use both hands on the floor or go to your elbows to give the wrist a break. You should have contracted abs and relax your face and shoulders to help relieve any tension during rolling. From the hip area, very slowly roll up as the foam roller rolls down the leg just above the knee. Note any particularly painful, burning areas. These are usually areas where you want to spend extra time. Let the roller press into these areas for about 10-30 seconds, depending on your comfort level. Breathe deeply and slowly, relaxing your face and shoulders. Contract your abs for extra support. You can spend about 2-4 or more minutes rolling 1 side of the body, then move onto the next when you are ready.

If you have never foam rolled, it will most likely be very uncomfortable and painful. It can feel like a burning sensation. Be kind to yourself and start slow. You don't have to sit on a particular area long. Keep rolling gently and slowly over the whole side of the let till you are ready to focus on one area. Be patient.

Got questions? Feel free to contact me holt.lana@gmail.com

Live a Life Without Regrets. Tips To Live a Happy Healthy Life.

Live a Life Without Regrets

Hello I’m Lana Holt, a health & fitness coach. I’ve been working in the fitness industry since 1999 and I’m going to share some tips on how to live a life without regrets with you.

In the past year I had a friend and an uncle die and it made me think. Am I living a life without regrets?

What comes to mind when you think, live a life without regrets?

For some it’s throwing caution to the wind. Having fun, enjoying life.

For others it’s eating right, exercising, saving money, etc.

They actually both belong together and we will address both.

Can you say you truly live your life?

Do you live a life without daily regrets?

Where do you see yourself 5-10 years from now? Looking back saying, “I wish I…”.

Life is short. The past is the past, we cannot dwell on that. We have to live for here now and the future, knowing that it is never too late to change. Take a risk, take a chance, really live. What are you afraid of? Which is more crippling the fear of taking the risk or the regret of doing nothing? Have fun, kick your shoes off and jump into the cold water. After you’ve swum around for awhile you will warm up and enjoy the experience.
I’m not just talking about jumping out of airplanes. Dance on the dance floor at a wedding when no one else is out there, dress up for Halloween, laugh out loud, sing at the top of your lungs… What else?

A life without regrets is not just about taking risks, but also about living smart. If you eat what you eat now, workout like you workout now, spend like you spend now, where will you be in 5-10 years. Happier, healthier, more secure?

Live for now and the future…

What is one fun thing you can do this week that you have been afraid to do?

What is one way you can change your diet this week to make it healthier?

What is one way you can add more physical activity to your week?

What is one way you can save money this week?

OK. Start now! Start now, or say I wish I…. a day from now, a week from now, a month from now, a year from now. No regrets. Start now!

Connect with me on Facebook http://facebook.com/coachlana or email me at holt.lana@gmail.com