About Foam Roller Exercises for Runners
Runners challenge their bodies significantly. Running is one of the hardest sports on your body. Muscles and soft tissue will be worked hard and often can knot or hold tension. Using a foam roller is an inexpensive way to roll-out knots and do what's called self myo-facial release. It is like giving yourself a deep tissue massage.
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Foam Roller
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A foam roller is exactly what it sounds like. It is a roll of foam. Foam rollers are hard enough to put pressure on knots but are soft enough to allow for some give to match the shape of your body. They are round shaped so they can roll and are usually long so they can be used length-wise across your back. However, it is often easier to cut them in half and use them that way. You can easily cut them with a sharp knife.
Muscles
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Runners tend to stress their calves, IT bands, quads, hamstrings and glutes. All of these muscles and facia can be worked on with a foam roller. When rolling your calves, start above the ankle and go up to below the knee. The IT band should be started below the hip and rolled all the way down the side of the leg to above the outside of the knee. Quads are rolled from below the hip down to above the knee. Hamstrings are done from below the buttocks to above the knee. The glutes are typically rolled by sitting on the foam roller and moving diagonally from the top outside to the bottom. It is important to follow these directions from muscle or fascia origin points to attachment points with the direction of the muscle fibers. Do not go in the opposite direction. Stop along the way on tender points as they are usually knots. Hold for 30 to 60 seconds until the knots release.
Benefits
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The foam roller will help muscles recover faster as it helps blood to be circulated through them. It also will help with flexibility and range of motion as bunched up knots that are pulling muscles tight will be released. Although the foam roller can be painful during use, afterward you will feel very relaxed.
Stretching
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Runners should always stretch after a run. This is also a good time to foam roll. If you foam roll first, your stretches will be deeper. Stretch your calves, hamstrings, quads, IT band and glutes after a run and after foam rolling. Foam rolling can work as a good cool down period as well.
Warning
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Never foam roll your joints. Running is difficult enough on your joints without putting pressure on them with the foam roller. Stop the rolling motion before you get to your knees or ankles. Take your body off the roller and place it on the other side of the joint if you are going down the leg. Also, do not roll directly onto a contusion. This is a contraindication in massage as well. Not only will it be painful to roll onto a bruise, but it will make it heal slower.
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