Optimizing the Down Season with Stretching & Mobility

And a few great gift suggestions for the runner in your life

Dec 06, 2024

Over the last few months, I’ve had some issues popping up on the left side of my body. This isn’t new, and it is expected—not because of running, per se, though running can exacerbate it. Instead, it’s about my back.

Without staying on top of my genetic imbalances, compensation can happen and happen quickly. Sometimes it’s a tight left hamstring, other times it’s been a tight left piriformis or a tight left calf. Lately it’s been a combination of all three, and it all stems from my scoliosis.

These are all images of my actual spine, taken in August of 2019. An x-ray taken today would look very similar. You can see the typical S curve of my spine, and how that impacts the height of my shoulders and my hips. This imbalance creates a leg-length discrepancy which causes issues down the chain (hence why I deal with left leg issues unless I stay on top of my mobility and regular myofascial release care.)

I was diagnosed with idiopathic scoliosis when I was 15 and the highest my curve ever measured was 23°—not terrible considering the degree of curvature that some of my family members have (thanks, Dutch genes! I got the scoliosis without the height.) It wasn’t enough to have me put in a brace nor be a candidate for surgery, and so I was sent to PT to complete endless clam shells.

That worked with some success, but more importantly those PT sessions ended up being the catalyst for my introduction to strength training at 17. This background strength is what has allowed me to run without much pain for the last decade.

While I’ve never stopped strength training, I’ll admit that my mobility routine in the last year recently dwindled to…basically nothing. And at the end of a big season, that neglect has caught up to me. So, now I’m doubling down on my mobility and stretching.

Since it can be overwhelming to know exactly what tool to pick out, I’m compiling a list of my favorites below. All of these make great gifts for the runner in your life, too!

Trigger Point Grid Foam Roller, $34.99
Any old foam roller could do the trick, but I find that a firmer foam roller works more effectively. I like this Trigger Point Grid 1.0 Foam Roller that we’ve had for several years. Ours looks a little worse for wear (I can count at least one rat, one rabbit and three guinea pigs who have used it as a tunnel and then chewed the foam) but it still does the trick. I like starting with this as it hits the tight areas more broadly, particularly across my back, hamstrings, and quads.
Deep Tissue Massage Ball, $24.95
Think of a foam roller that offers a targeted experience, with nubs for added pressure—that’s a deep tissue massage ball. I like Pro-Tec Athletics’ The Orb Extreme, which sounds more epic than it is. I use this tool by finding a tender spot, often along my hamstring or calf, and letting the weight of my leg act as pressure on the spot.
Naboso Green Neuro Ball, $25
Lacrosse balls are often recommended as a way to pin specific knots, but I find this Green Neuro Ball by Naboso far more effective. While pricier than a lacrosse ball or golf ball that you could probably find for free, the Green Neuro Ball is a 3-for-1 tool: twist the ball in half and it breaks down into two pieces that allow you to hit both feet at the same time. And, hidden in the center is an even smaller ball that lets you target the tiny muscles in your feet.
Neuro Stick by Naboso, $42
The first time I used a recovery tool, I broke it. Nick had asked me to help release his hamstring by using The Stick, a popular plastic massage tool. Apparently I pressed too hard because ten seconds in it snapped in half, right across his hamstrings.
The Neuro Stick is durable and also offers nerve stimulation thanks to the textured surface. I wouldn’t say it’s a must-have, but it is a nice addition, particularly for harder-to-roll spots like the shins.
Massage Balls, $13.95
Here’s where you could use lacrosse balls and achieve the same effect. But, the Yoga Tune Up Therapy Balls are particularly nice as they allow you to also practice foot exercises thanks to their somewhat tacky feel. If you keep both balls in their mesh bag, they work great as a neck massager, too.
Yoga Strap, $28
After rolling out using any of the tools above, I like to stretch and the yoga strap allows me open up further. I’ve had this yoga strap for so many years I no longer remember where it came from. These ones, offered by Manduka, are similar. If you’d rather not spend the money, you can always use a resistance band or even a towel to achieve a somewhat similar result.

How to Implement Stretching and Mobility

Why should I, someone who is now having to double down on my mobility and recovery after slacking on it the last several months, be telling you how to implement this habit?

If you already have a routine going, then you can tune me out. But if you’re resistant to adding it in because you feel you don’t have time or because it’s too boring, then hear me out: place your tools in an area you want to be in. For me, that’s the living room thanks to our cozy carpet and the plethora of animals that want to hang around me when I’m stretched out on the floor. Nick and I also purchased a simple basket to keep all of our tools in so that they’re equally easy to take out and put away. Once we’re done with them, we just slide the basket underneath the living room coffee table.

Our two cats, Uni and Sean Connery, are big fans of stretching time.

Another way to make a stretch and mobility routine more engaging is to save a favorite podcast or audiobook specifically for that time. If I’m planning on hanging out in certain positions for a while, I find I can also read a book or watch a show. While bringing mindfulness to this time is the ideal (focusing on breathing through the knot can massively impact your body’s ability to let go of the tightness), we’re not shooting for perfection. If the only way you’re going to stretch is with a distraction, then relying on a distraction is a great place to start if it’ll get you stretching.

Is It Helping?

Yes! I’m being reminded once more of the importance of the balance within training: of training and recovery, of pushing hard and then pulling back. I hope it’s here to stay.

As a reminder, I’m still giving away $50 Janji gift cards this year!