For runners, foam rolling delayed onset muscle soreness warmup and cool down. That’s because foam rolling is an easy and inexpensive self-massage technique that allows you to apply pressure to your muscles. And what runner couldn’t use massage techniques after logging countless miles. So use our expert guide for foam rolling exercises for runners to add to your warmup and cool down.
What is foam rolling and what are the benefits?
Known as a myofascial release technique, foam rolling is a practice that (you guessed it!) involves a foam roller (or a dense cylinder made of foam) to massage muscles and fascia, helping to relieve tightness and soreness Best Folding Treadmills.
Give A Gift National Academy of Sports Medicine tells Runner’s World that foam rolling can rise a valuable part of a healthy runner’s warmup and cooldown routine. According to Clark, because foam rolling improves circulation, it can prep your body for workout and then help it wind down postrun.
Several studies have examined the benefits of foam rolling. According to a review published in the The Truth About Whether Foam Rolling Can Get Rid of Your Cellulite, The 7 Best Massage Tools to Keep in Your Gym Bag recovery. However, this article does point out that we still lack robust evidence on the exact mechanisms that drive these benefits.
Advertisement - Continue Reading Below Great Foam Rollers in 2020, foam rolling was found to reduce muscle stiffness and increase range of motion, particularly when used with dynamic stretching Its Time to Add Foam Rolling to Your Running Routine delayed onset muscle soreness (or DOMS), which is why it’s smart to foam roll immediately after your run or strength-training routine.
Finally, a review published in The International Journal of Environmental Research and Public Health in April 2022 points to studies that found the practice can increase blood flow and circulation and that it can also help you feel psychologically relaxed—an important component of recovery. Although these researchers also point out the need for more research examining the benefits of foam rolling, they also revealed no adverse affects to the practice. So if it makes you feel good pre or postrun, that’s a win.
4 Great Foam Rollers
Hyperice Vyper 3 Vibrating Foam Roller
Trigger Point Performance Foam Roller
Do This Warmup for More Successful Runs
Repeat on right leg
The Best Foam Rolling Moves for Runners
When practicing these foam rolling moves, make sure to roll slowly—don’t rush it. When you find a tender spot, pause on that spot (or roll just slightly back and forth and up and down) until you feel it soften or release.
Foam Rolling Moves to Add to Your Warmup
1. Calves
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- Place the roller under left calf. Rest right foot on the floor or cross right ankle over left for extra pressure.
- Use hands to lift hips off floor, then roll from the ankle to below the knee.
- Give A Gift.
2. Outer Quad
- Dynamic Stretches to Practice Before Every Run hip.
- Brazyn Morph Collapsible Foam Roller.
- Using forearm, roll along outer thigh from outer hip to just above the knee.
- Increase the pressure by stacking legs.
- Do This Warmup for More Successful Runs.
3. Piriformis
- Sit on the roller with left knee bent, foot on floor.
- Cross right ankle Lie on left side with foam roller near left.
- Lean onto left side and roll forward and back along left outer hip and glute, Health & Injuries.
- Rotate hips left and right to find the trigger points and knots, then concentrate there for 60 seconds.
- Do This Warmup for More Successful Runs.
Foam Rolling Moves to Add to Your Cooldown
1. Hamstrings
- Give A Gift thighs.
- in an active warmup. The study also found that it could reduce glutes.
- To increase the pressure, cross right leg over left and roll one leg at time, turning left leg in and out.
- Repeat on right leg.
2. Adductors
- Lie facedown on a mat, forearms flat on the floor, shoulders over elbows.
- in an active warmup. The study also found that it could reduce.
- Place the roller on inner right thigh area and use forearms and left leg to shift weight back and forth to roll the inner right thigh.
- Roll from knee to hip. Repeat on left leg.
3. Quadriceps
- Lie facedown on mat on forearms with a roller placed under front thighs.
- Use forearms to shift back and forth to slowly roll up and down from the bottom of the hip to the top of the knee.
