Ice Massage

written by runnergirl training

Ice massage is widely used for such injuries as contusions, sprains, strains, bruises fractures and inflammation. It is different than simply placing an ice pack over the affected area. Ice massage uses pressure when applying the ice utilizing massage to manipulate the muscle or tissue.

There are many benefits to using ice massage:

•  Decreases inflammation and swelling
•  Helps numb sore tissues
•  Relieves pain
•  Decreases damage to tissue

There are a few ways to ice massage. One way is to freeze water in a paper cup and tear the edge to expose the ice. Another way is to use an ice cup such as the CryoCup. I personally find it very easy to use. Since it is reusable it prevents excess waste and cost.

Remember that ice can be damaging so always keep it moving and stop using after no more than 10 minutes. The skin should feel numb and be pink when you stop. Ice massage can be used a few times a day to provide relief from pain and swelling.

Product Review - R8 Massage Roller

written by runnergirl training

The Roll Recovery R8 is an innovative device for foam rolling. The wheels are like that of inline skate wheels and they are on a pressure tension type handle. The R8 is made to roll on upper and lower leg  muscle groups. It includes an instruction guide to target those muscles. Due to its innovative design the R8 has the ability to fit a variety of sizes of individuals without needing any adjustments from one to the next.

I was super impressed with the R8's ability to find muscle knots that I was unaware of in my quadriceps. As a daily user of a foam roller & several other muscle knot massaging tools I was quite surprised to find large sets of knots still present. It has become part of my daily regimen now knowing that it can access knots which are clearly bypassed by other devices.

The R8 applies tension through its handle mechanism. Instead of relying on whatever pressure I can manage to exert on a device to release the knots the R8 has its own built in pressure. As an athlete who chronically has a fair share of muscle knots regardless of time spent foam rolling, deep tissue massages & nutritional changes (increasing potassium intake) I am thrilled to find a way to access & eliminate remaining muscle knots. 

Immediately after using the R8 I can feel the increased range of motion in my muscles and joints. The lack of stiffness in the muscles and joints really impressed me. I didn't realize just how much muscle tension & joint restriction had developed from muscle knots. I highly recommend you try the Roll Recovery R8 at RollRecovery. I think you'll be surprised at the immediate benefits you'll feel.

I purchased the Roll Recovery R8 and the opinions expressed are my own after my personal experience using the R8 roller.

Product Review - Roll Recovery R3 Foot Roller

written by runnergirl training



The Roll Recovery R3 orthopedic foot roller is a wonderful way to massage tired foot muscles & help them to recover. Often I forget that foot muscles need to be foam rolled just like leg muscles! They work constantly and yet are easily overlooked.

The R3's unique design is created to reach different foot muscles. The instruction guide shows exactly which part of the foot is being targeted at each spot on the roller. My feet instantly feel refreshed after using the R3! It's unlike other foot rollers I have tried. I really like the unique design & specific way it targets the muscles.

The R3's surface is easy to wipe clean and it is portable to take wherever you go! I think your feet will gladly thank you for trying it. Mine have zero complaints and it is now part of my daily foam rolling & stretching routine. Try it out at RollRecovery!



I received a Roll Recovery R3 roller at no cost in exchange for my unbiased review. These opinions expressed are my own after my personal experience with the R3 foot roller.

Night Racing Tips

Written by runnergirl training

Racing at night is a whole different experience compared to day races. Night racing includes consideration of factors such as safety, ability to see the contours of the road, judging distance between other runners, etc. Check out these 3 tips below to make your night race a glowing success!

5 Fiber Facts

Written by runnergirl training

There is a lot of information out there about fiber. But how to you really know what type, how much or what foods are high fiber? Here are 5 fiber facts.

VO2 Max & Performance

written by runnergirl training

VO2 max is the maximal amount of oxygen that can be used. It is measured in milliliters per kilogram of body weight per minute. This measurement shows an athlete’s aerobic fitness level, or the ability to sustain exercise for a given amount of time. See more below!

Should You Eat Before A Workout

written by runnergirl training

Question: Should I eat before a workout? See answer below!