#153 IT Band

Have you ever gone for a run after a long break and felt pain in your knees after? That’s your IT band talking to you! Daphnie explains what the IT band is, why it seems to cause pain at the drop of a hat, and the cheap and easy solution to getting back on your feet in no time. Plus, we talk reality TV diets in “This is Crazy, Right?”

Links in this episode: Good image of knee with IT band and bursas, How to foam roll your IT band, Our past episodes on Knees, Quads, Hamstrings, and Foam Rolling. Join us on Patreon!

#120 Flexibility

Flexibility is really valuable in dance and gymnastics, but as you get older it can feel like it’s a consolation prize for women: “She’s not very strong, but she’s flexible.” Daphnie explains why we all should be striving to increase our flexibility regardless of gender or age (and that doesn’t mean being able to touch your toes or doing the splits. Thank goodness.)

Links in this episode: Circus Juventas in Minnesota, Daphnie's foam rolling video from Gothamista, Our episodes on Foam Rolling and Warming Up

#110 Gift Guide 2017

It’s the time of year for buying gifts for all sorts of people in your life (and the time of year for making a wish list for yourself!) This “Just One More” gift guide is full of Joanna and Daphnie’s ideas for fitness and nutrition related gifts that normal people won’t think are a bummer (or a fat-shaming hint or something).

Here's our page of links to all of the products we mention in this episode!

#095 Foam Rolling

With how obsessed Daphnie is with foam rolling, we realized it deserved its own episode. Why should we be embarrassing ourselves at the gym by rolling all over these giant foam tubes and yelling in pain? Daphnie makes the case that it will help with recovery, flexibility, and more. Plus, we address the recent coconut oil drama (DRAMA!).

Links in this episode: Daphnie's foam rolling video from Gothamista, Foam roller on Amazon, AHA Report that started the coconut oil backlash, New York Magazine on why coconut oil is still fine, Our episode all about Oil

#078 I'm So Sore

We all want to get more exercise, but the thing is, when we exercise, we get sore. Which is good, right? But also, bad? It feels kind of bad? But maybe it’s good for us? This week, Daphnie explains what getting sore really is, whether it’s good or bad, and how to take care of ourselves when it happens. Plus, we work our arms and shoulders with Daphnie’s Favorite Exercise!

Links in this episode: Pushup progressions, Lunge progressions

#020 Recovering From Injuries

So, you’re injured. What do you do now? Daphnie takes us through what to do for ourselves in the first 48 hours, when you should see your doctor, and what that doctor might tell you. Joanna talks about what to look for in a physical therapist (and what makes a bad one) and Daphnie makes the case for chiropractors and acupuncture. Our message: don’t be afraid to get help! Feeling good is worth a bit of your time, focus, and money. Plus, Daphnie does her best to pick out a Best Choice at Subway.

Links in this episode: Joanna’s PT, Daphnie’s PT, Daphnie’s Chiro, Daphnie’s Acupuncturist, Lenny Letter about how women's pain gets downplayed, How many times do we have to tell you to buy a foam roller

#019 Injuries and Prevention

Ugh, injuries. The worst. They throw everything out of whack, including our fitness routines. In part one of our “Injuries, Prevention, and Recovery” series, we talk about why and how we get hurt, and what it does to our hearts and minds. But don’t worry! Daphnie also shares her 4 Keys to Preventing Injury During a Workout, so you can make sure you don’t get hurt in the first place. Plus, we answer a listener question about how to handle nutrition and exercise when your workday doesn’t start until 5pm.

Links in this episode: NPR story about healing lower back pain with exercise, Buy a foam roller already, Here are some bars you might like to eat

#006 How to Start Running

Did you get inspired by the NYC Marathon this weekend? Just One More did! Joanna and Daphnie talk about how anyone (even normal people!) can start running. Important topics: why running is good for you, how to build up from walking to running, what equipment you need (and what you don't), and how to keep yourself from getting injured. Just remember: warm up, stretch, foam roll, ice.

Links from this episode: Team Challenge (Daphnie's team), JackRabbit Sports (great for getting fitted for shoes), Power Systems (for ordering a foam roller), Gothamista foam rolling video starring Daphnie!