How to Use a Foam Roller After a Half Marathon

Long endurance exercises, such as the half marathon or full marathon, can cause muscle spasms, tissue tightness and fatigue in your lower body. This leads to inflammation in your joints -- and pain, which can lead to movement dysfunctions, joint diseases and injuries. Self-myofascial release, or SMR, is a self-massage technique that alleviates muscle pain and tissue adhesion. Many therapists and trainers suggests that you use a foam roller, which is a long cylindrical tube made out of packed styrofoam, as a tool for SMR, according to physical therapist Chris Frederick, author of "Stretch to Win."

Things You'll Need

• One-foot long foam roller

Instructions

Calves

1. Sit on the ground and place your left Achilles tendon on top of the foam roller. Put your right leg on top of the left lower leg and flex your left foot back.

2. Put your hands on the ground by your sides, and slide your leg up toward the back of your knee slowly, along the calf muscle.

3. Hold any tenderness you find and apply more gentle pressure on top of the calf. Rub gently until the tenderness goes away.

IT Band

1. Lay your right side of your pelvis on top of the foam roller and prop your body up with your right elbow and forearm. Cross your left leg over your body for support.

2. Slide along your outer thigh toward the top of your outer knee. Breathe deeply as you roll, to relax your body more.

3. Hold any tenderness you find and apply more gentle pressure on top of the IT band. Rub gently until the tenderness goes away.

Quadriceps

1. Lay the top of your right thigh on top of the foam roller. Rest your forearms and elbows on the ground.

2. Roll your thigh down toward your knee. Rotate your leg slightly, to roll on the outer and inner quadriceps.

3. Hold any tenderness you find, and apply more gentle pressure on top of the thigh. Rub gently, until the tenderness goes away.

Tips & Warnings

• The National Academy of Sports Medicine recommends that you stretch the muscles after performing SMR. This reduces neural stimulation to your muscles, which causes the muscles to relax and to become less stiff.

• Do not use the foam roller for SMR if you have skin disorders, surgical sutures or a previous muscular injury.

References

• "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
• "Stretch to Win"; Ann and Chris Frederick; 2006