The Psoas Massage + Bodywork Stretching Guide - conveniently located on our website - can help you find the right stretch for almost any part of your body. Here are three stretches that should help any weekend warrior.



Hip/Gluteus Stretch - more detail

Whether running, cycling, hiking, golfing - okay, pretty much anything - you're going to want to keep your hips stretched. Tight hip and gluteus muscles will decrease range of motion in your butt and upper legs and increase back strain and sciatic pain occurance.



Quadriceps Stretch - more detail

Tight quads are responsible for knee and low back pain, decreased stride length, and chronic psoas issues. If your weekend warrioring includes running, try this quadriceps stretch twice a day for a week and see if it leads to a more efficient stride.

(If this stretch causes sharp knee pain, come see a Psoas Massage + Bodywork therapist!)



Latissimus Stretch - more detail

Golfers, swimmers, overhead throwers, and tennis players will want to practice stretching their latissimus dorsi. Place both hands over your head. If you can't completely straighten your arms directly up over your head (practically touching your ears) this stretch will help.

 
And, as always, we recommend regular stretching of the psoas muscle for all warriors (unless your sport is poker, in which case...). Learn to stretch your psoas.

Check out our stretching guide for more stretches.

It's 6:30am on a Saturday.  The air outside is chilled by the Pacific, but you know from reading the skies that by the time you hit the trail/surf/road it's going to be a perfect day. You leave your slumbering family and friends behind in the city, load up your gear, and head out for the freedom and exercise you've been yearning for all week long. You, my friend, are a weekend warrior.

For many of our regular clients here at Psoas, for whom daily exercise is the goal, "weekend warrior" is something of a misnomer. And for those who think a weekend warrior is someone who is young and relatively responsibility-free, it may come as a surprise that these days, more and more of those deemed "warriors" are 50+ years old. Chalk it up to the health consciousness of the baby boomer generation and great medical advances, but any which way, there's no denying what we're seeing here at Psoas: a bigtime proliferation of what you might call ... "retirement warriors."

 

Which raises some interesting questions that a lot of you are probably pondering. How exactly will I manage my health and activity level in the later half of my life? What can I expect to gain from a lifelong commitment to athletics? Is it too late to start being a marathoner/triathlete/yogi/century cyclist if I've already passed the prime of my youth? And how do I manage the pitfalls of injury as I subject my aging body to new and different physical challenges?

Luckily, you have us! The answers to many of these questions can be found in regular bodywork. Regular sports massage certainly benefits an athlete of any skill level and age, but for the older athlete it can be crucial. It can mean the difference between a walking knee and a running knee in a post-surgery leg joint. It can give accurate and consistent insight into any degenerative issues you may have and grant you better range of motion in spite of some of the more inevitable problems of calcium deposits and problem joints. It increases the efficiency of your circulatory and lymph systems, giving you a more finely tuned cardiovascular mechanism for your workouts and your recovery.

 

In other words, regular bodywork will help you "keep your warrior on" for longer - and more healthfully - than you could otherwise.

 

Here at Psoas, we notice the exact same increase in competitive results for both our younger and older athletes. We believe firmly that your age does *not* determine your ability to improve your athletic performance. Far from it.

But there is a determining factor - and it's your continued, regular commitment to your health and well-being. This means consistent and effective stretching, better nutrition, and more attention to full injury recovery than in your youth.

 

Psoas can help you with these challenges with our attention to "homework" stretches and self care, expert knowledge about injury recovery, and our newly expanded supplement selection featuring high-quality products like glucosamine (for improved joint health), Omega 3,6,9 (for better anti-oxidant quotient in your diet and more protection against cardiovascular disease), and, our most cherished product, Vitalzym (for over-all increased metabolic function, lowered levels of soreness, and greater levels of energy). And we are always happy to work with your physical therapist, physician, or other health practitioner to make sure that you receive the very best care possible.

So, is it ever too late to become a warrior? The answer is an emphatic NO! At Psoas, we have dozens of clients who found their inner-athlete after 40, 50, or even 60. While these clients may have a sharper learning curve than their younger competitors, they have the patience and long-term dedication that comes with a more mature mindset. Our older athletes are more likely to put in the time to establish good form and generally have greater resources to dedicate to self-care. When an injury does occur (and injuries will happen to both the youngest and oldest of weekend warriors), it's the older, more experienced athletes who tend to take it in emotional stride.

 

The benefits of all this activity are abundantly clear: more longevity and a radically increased quality of life in older age. Need more encouragement? Look to the example of Ashis Roy, who began long-distance running only after he retired at 50 years old. When he ran his first marathon in the 70-plus age group, he finished the course in 4 hours and 18 minutes. He plans to run at least three more marathons this year.  

So if the idea of trading in your future walker and med-alert for a sweet pair of running shoes, an awesome long board, a hot racing bike, or an epic yoga retreat in the mountains sounds appealing to you, get outside and get going. If that's where you want to be, Psoas can help you get there. 

At Psoas, we pride ourselves on keeping our clients healthy for the long run. Here are some ways for you to save while keeping yourself up and running.

1. Client referrals. Every time you refer a new client, you'll get 20% off your next massage!

2. Multiple series discounts. Get a 10% discount when you purchase a series of massages (in blocks of 5).

3. Take 10% off your next appointment - as a thank you for sharing your experience at Psoas by writing a review on Yelp.com or CitySearch.com.

Thanks for your continued support!

 

Before you begin any athletic endeavor, knowledge is essential. So here's a short list of common ailments we often see in our weekend warrior clients. Spotting these early and getting help can be the key to staying in the game.

A Psoas Massage + Bodywork therapist can help you heal from these and other soft tissue ailments. Better yet, we regularly help clients AVOID them through education, stretching, and noticing minor muscle issue before they become more severe and problematic.

Call us today at 415.227.0331

This recipe pairs a nice, lean cut of meat with some of the season's freshest spring produce. If you've never made fava beans before, their nutty, rich flavor far overshadows the hassle of two rounds of peeling. If you've had a hard workout, make sure to add some carbs to this plate to speed your recovery. Some angel hair pasta tossed in the same vinaigrette and fresh fruit with honey-lime-yogurt sauce for dessert would make this a perfect, healthy springtime meal.


1 1/4 pound pork tenderloin
1 tablespoon vegetable oil
1l b fava beans in pod (should give about 2 cups of semi-shelled beans "in their jackets")
1 bunch fava greens, washed and dried
1 lb English peas, shelled

1/3 cup red-wine vinegar
about 1/2 cup extra-virgin olive oil
1/2 cup toasted walnuts
2 garlic cloves, coarsely chopped
2 tablespoons water
2 tablespoons Dijon mustard


Remove fava beans from their pods and set aside.

Pat pork dry and sprinkle with 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat vegetable oil in a 12-inch ovenproof heavy skillet over medium-high heat until it shimmers, then brown pork on all sides, about 6 minutes total.

Transfer pork in skillet to oven and roast until an instant-read thermometer inserted into center registers 145 to 150°F, 20 to 25 minutes. Transfer to a cutting board and let stand 10 minutes.

While pork roasts, bring a 4 quart pot of salted water to a gentle boil. Add shelled, jacketed fava beans for a total of 2 minutes. Pull beans from water when blanched, and allow to drain. While beans are draining, blanch shelled peas for a total of 2 minutes. Pull peas from water and drain. Using your fingers, pinch the fava-bean jackets to remove from the tender, bright green bean inside. Keep peas and fully shelled fava beans warm in covered bowl while you prep the remaining ingredients.

While pork stands, add vinegar to skillet (be careful; handle will be very hot) and boil, scraping up any brown bits, until slightly reduced, about 30 seconds. Transfer to a heatproof measuring cup and add enough olive oil to bring total to 3/4 cup liquid.

Pulse 1/2 cup walnuts with garlic, water, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper to a coarse paste in a food processor. With motor running, slowly add oil mixture to make vinaigrette.

Toss fava greens with just enough vinaigrette to coat, then divide among plates. Top with thin slices of pork and drizzle with remaining vinaigrette. Scatter warm fava beans and peas over dish and enjoy! Serves four.


To find out what produce is fresh and local in the bay area at any time of the year, check out this link

For more food ideas check these out!

Conscious Choice: Weekend Warrior to Super Athlete
Antiinflammatory Foods
Seasonal Vegetable Chart
Top 10 Detox Foods

Guest Spot:

Marathon Matt on ... Discovering the 'Zen' of Trail Running

Many folks in San Francisco who run simply plug in their iPod, strap on their shoes, and hit the road. While I've certainly done the same and can appreciate this experience, if you're looking to 'unplug' your run and discover the more 'meditative' side of running, there are a wide assortment of excellent fire trails/roads not too far from San Francisco that are tailor made for trail running.

If you're looking for a true, quality trail running experience, heading into Marin is an excellent idea. There's China Camp in San Rafael, which offers a plethora of excellent trails that go on for miles and provide an astonishing array of fantastic views. There's also the Marin Headlands just across the Golden Gate Bridge, which similarly offers great trails and views of the Bay Area. There's also the legendary Dipsea trail that takes you from Mill Valley to Stinson Beach (or vice-versa).

But, for my money, the BEST place for trail running is in Ross. More specifically, the Phoenix Lake Trailhead. My affinity for this area is somewhat nostalgia based as I have very fond memories of the miles I logged in this area when I was in high school. Setting nostalgia aside, there is just SO MUCH natural beauty in this area!

From the parking lot of the trailhead, you will encounter a reasonably challenging hill right off the bat that is roughly 1/4 -1/2 mile in length. Once you crest this hill (with some labored breathing), you will see Phoenix Lake (well...it's really more of a glorified pond) directly in front of you. If you take a left and follow the main path, you'll be treated to a wonderful (but somewhat challenging) 4.4 mile route around Phoenix Lake.

If you're looking for something a bit more challenging, there are a TON of trails that branch off from the main trail that circles Phoenix Lake. Some of which will take you all the way to the top of Mount Tamalpais for a STAGGERING view of the entire Bay Area!

For the uninitiated, running on trails is a VERY different experience from running on the streets of San Francisco. I'd STRONGLY encourage you to take off the iPod/MP3 player for two big reasons:

1. SAFETY - You really do need to tune into the terrain in a way that is typically not as necessary in San Francisco. You'll encounter uneven ground, roots, rocks, and just about everything in between. Additionally, most trails are NARROW and if you are on a trail during the weekend, chances are there will be a lot of traffic from other runners, hikers, and mountain bikers. Obviously, wearing an iPod/MP3 player potentially compromises your safety and the safety of others.

2. THE EXPERIENCE - Part of the beauty of trail running is the meditative, 'zen'-like quality of being on the trail and in touch with nature in a way that you typically don't experience when out on the road. There's so much to experience on a trail from the trees, to the smell of the air, the sounds of the creatures who live near the trail, and the sense of really losing yourself in the run when you're so focused on the terrain directly in front of you. I've always thought of running as a meditative experience and I know many others think of it this way. Think of trail running as 'deep meditation.' If you're looking to really clear your head and 'center' yourself, a quality trail run is about as good as it gets. While I love rocking out to some quality tunes during a tempo run, listening to music while on the trail takes away from the 'meditative' experience. So, try 'unplugging' when you hit the trails.

Getting to the trailhead from San Francisco is a little tricky if you're not already familiar with Marin County. The following link should get you there without too much trouble:

Directions to Phoenix Lake Trailhead

Have any running related questions/concerns?
Email Marathon Matt