My tools:

training mat for streetching

Stretching Anatomy - great illustrated book by Arnold G. Nelson

BLACKROLL® MED (the back-yellow one)

Using it for:

• ITBS rolling HOW TO

source: screenshots from BLACKROLL® mobile app

• GLUTES rolling HOW TO

source: screenshots from BLACKROLL® mobile app

• HAMSTRING rolling HOW TO

source: screenshots from BLACKROLL® mobile app

• CALF rolling HOW TO

source: screenshots from BLACKROLL® mobile app

• QUADS rolling - ouch! this is painfull one HOW TO

source: screenshots from BLACKROLL® mobile app

• BACK rolling HOW TO

BLACKROLL® GROOVE STANDARD (orange)

be carefull with this tool, because it may cause damage if used not in proper way! I use it only for glutes, hamstring and calfs and only for muscle stimulating massage not for recovery!

BLACKROLL® MINI (red small not on the picture)

Using it mostly for:

• CALF AND ACHILLES TENDON - it works like a charm. I am using it always when I start feeling this characteristic pain in heel. The MED is too big for this. HOW TO

source: screenshots from BLACKROLL® mobile app

• PLANTAR FASCIA / UNDER THE FEET - HOW TO

source: screenshots from BLACKROLL® mobile app

BLACKROLL® BALL - 12cm (red ball)

Using it mostly for:

• GLUTES/BUTTOCK / PIRIFORMIS rolling HOW TO

source: screenshots from BLACKROLL® mobile app

BLACKROLL® DUOBALL (black double ball)

I am using it for back rolling, but Blackroll suggest following usages: https://www.blackroll.com/exercises/regeneration/blackroll-duoball

Habits:

#1 I always take my blackroll’s products subset: med, mini and 12cm ball for every travel for a camp and running or triathlon race.

#2 Try spend few minutes each evening drinking tea and rolling

#martwanatura by @blackroll

A post shared by Andi (@andi_triathlon) on Jun 4, 2017 at 2:54pm PDT

#3 Sometimes you need special help - visit physiotherapist

I strongly recommend Janek Wacholski - great physiotherapist, osteopath with very holistic approach. An ex physiotherapist of polish double Olympic Champion and a double World Champion in cross country skiing Justyna Kowalczyk

Janek, thanks a lot for making my legs great again after my ITBS drama! In one month I was ready to race in marathon again and making new personal best!