Create your own ice bath. Brrr!

Ice baths are great for general recovery. They help relieve those nagging, little injuries before they turn into big problems. The ice-cold water causes your blood vessels to constrict and this helps to reduce inflammation. Once you get out of the tub your legs will develop this fantastic melting feeling as the blood flow returns to normal and you’re well on your way to recovery!

Ice baths are easy to make! Simply fill your tub with cold water and add as many ice cubes as you can find. To stock up on ice cubes simply empty your ice cube trays into a freezer bag and refill the trays, repeat until the bag is full. If you’re low on trays (and high on freezer space) you can buy ice bags from the grocery store. Using the cold tubs at your gym or physiotherapy centre is another great option if it’s available.

All of these methods get the job done with minimal mess and maximal recovery but my favorite ice bath option is to finish the run by standing in the ocean! This ice bath offers complete convenience and breathtaking scenery.

Choose recovery and make an ice bath of your own. Try to make the temperature between 10-15 °C and stay in the tub for ten minutes. That’s all there is to it!

tips for withstanding the torment:

• sip warm tea or hot chocolate while sitting in the tub
• wrap a towel around your neck
• read a novel

Post-run recovery is arguably as important as training itself. Putting the same effort into what you do after the run will help you feel great during the next workout. Let us know if you discover any other distraction techniques for surviving your ice bath.

This post was written by Rebecca, an educator at lululemon Robson. She's a track and field athlete specializing in the 800 metres. Her background is in Kinesiology and broadcast journalism.

you asked...

Can you give runners some tips on practicing safe yoga to avoid knee pain/injuries? Is there something we are all doing wrong to hurt ourselves further? Is there a type of yoga to avoid, or stretches we should focus on? - Amber

a yogi answers

Running typically shortens your muscles rather than lengthens. Over a period of time, this repetitive motion contributes to tight hamstrings, sore backs and feet and often stress on the knees due to misalignment and excessive pounding. Yoga is a wonderful therapy for runners, but I have found that generally runners want to get to the finish line quickly, so be patient and gentle with your yoga practice. It is not a race but a lifelong process.

Regarding tips for yogis who run, I suggest that you try to incorporate yoga postures before and after your run. Start with some basic sun salutations that commonly include lunges, which will help open up the hip flexors, forward folds, which will stretch the hamstrings, and Adho Mukha Svanasana (Downward Dog), which will touch on your hamstrings and calves while lengthening the muscles in your back. If you have really tight hamstrings, you can try stretching your hamstrings while lying on your back by bending one leg and keeping that foot on the floor. Take your other leg up so it is perpendicular to the floor. Interlace your fingers around your hamstring and gently pull your leg in closer to your chest at the same time pressing your leg into your hands. End with stretching out the quadriceps, perhaps in Saddle Pose, a variation on Supta Virasana (Reclined Hero Pose) and which is typically easier on the knees.

Perhaps most importantly, if during any yoga pose you feel any sensation in or around the knees, slowly and mindfully get out of the pose and ask your yoga teacher for a variation. If you ever get to the point of pain, you definitely have gone too far in that pose and need to modify. For example, you will probably want to avoid any half or full lotus postures if you have tight hips or hamstrings. There are countless variations on all yoga poses. Remember to be gentle and never force a stretch. You should feel the stretches in the largest part of the muscle that you are stretching and not where your muscles attach to bone, i.e. around your knees or under your buttocks.

I hope this helps and good luck with your yoga and running!

- Danielle

Frances from the Guest Education Centre and her growing belly!

you asked...

I’ve been practicing yoga for years, and I was wondering what poses are off limits during pregnancy? I know there are some obvious ones, like inversions and anything involving being flat on your stomach. Thanks so much! - Danielle

a yogi answers

Hi Danielle,

First, congratulations and enjoy this exciting time in your life! Since almost all pregnancies are different, not to mention the differences in body types, it is imperative that you explain to your doctor the details of your yoga practice and listen to your doctor’s advice so that you understand your limitations during this special time. This time being pregnant will go by quickly, and it is definitely better to be safe than sorry. I have two children and practiced throughout both pregnancies but my practice changed throughout both pregnancies as I was constantly confronted with different physical issues.

The following are some of the postures that various yogis have recommended be avoided during pregnancy: Parivritta Trikonasana (revolved triangle pose), Parivritta Parsvakonasana (revolved side angle pose), Parivritta Utkatasana (revolved chair pose) and any other twists because of the pressure they may put on the abdominal cavity; all inversions except Adho Mukha Svanasana (downward facing dog); and deep backbends because they might stretch the abdominal wall too much; Navasana (boat pose) because of the stress it causes to your abdominals; intense vinyasa sequences that require you to jump forward or back; and of course any posture in which you are required to lie on your stomach.

You might be able to modify twists by taking open twists or do open-seated twists. You also might be able to do seated hip openers to relieve the pressure in your lower back. Most standing postures were fine for me, but I practiced next to a wall for all of the balancing postures. Finally, I recommend that you consider more restorative types of yoga especially during the first trimester when your body is building a life support system for the baby inside and perhaps devoting a greater portion of your practice to meditation.
Again, congratulations and enjoy!

- Danielle