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Here, Coach MK shares her favorite PF prevention routine: foot scraping!
The tool she is using was $15 on Amaz*n. We don't do affiliate links, just go to Amaz*n and look up "Graston foot tool" and several options should pop up. Coach MK prefers this big one because she can use it on more body parts than the little scrapers that look like butter knives (and frankly are a little scary!)
You can scrape as much or as little as you like! Coach MK scrapes at night on days she has either gone for a run or had a hard/longer Peloton session. Key is to use a light oil or lotion to reduce friction AND listen to your body so you don't press too firmly too quickly. PAIN IS NOT GAIN EVER EVER EVER!!!!
We do this in addition to foam rolling, targeting deeper areas that need a little more love (like hip flexors, soleus and little glutes) and areas our foam roller can't quite hit (soles of our feet, and if you aren't yet ready to put your shins on the foam roller then heck yeah scrape away!). Please do not use on your face or the front of your neck, the skin is too thin. Back of the neck and traps are fair game though!
Final note: if you get Carpal Tunnel, scraping the inside and outside of your forearm from wrist towards elbow feels FANTASTIC. Helps relieve the tension when things get junky in there.
HAVE FUN!
Coach MK Fleming is the founder of Fitness Protection, LLCwhere she coaches all kinds of runners for $29 per month and gives marathon plans away for free. Click here to download her most popular training plan, Tenacious AF!