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You may have seen foam rollers sold on Amazon or at your local gym or fitness studio. The long cylinders of foam provide a self-massage to achy muscles and for runners, they can offer way to both warm up and cool down.
To help you figure out how to add foam rolling to your training schedule, plus the benefits of doing so, here’s your guide to all things foam rolling.
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 Michael Clark, Ph.D., a physical therapist and chief science advisor for the.
Repeat on right side National Academy of Sports Medicine tells Runner’s World that foam rolling can be 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 Sit on the floor and place roller under, in June 2022, foam rolling can offer a safe way to enhance performance and recovery. However, this article does point out that we still lack robust evidence on the exact mechanisms that drive these benefits.
In a study published in the Journal of Bodywork and Movement Therapy in 2020, foam rolling was found to reduce muscle stiffness and increase range of motion, particularly when used with dynamic stretching in an active warmup. The study also found that it could reduce We earn a commission for products purchased through some links in this article (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 Using forearm, roll along outer thigh from outer hip to just above the knee
Cross right ankle over left knee
Trigger Point Performance Foam Roller
that foam rolling can be a valuable part of a healthy runners warmup and cooldown routine
New Foam Rollers to Help Your Tight Muscles
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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
- Sit on the floor with legs extended.
- 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.
- Lie facedown on a mat, forearms flat on the floor.
2. Outer Quad
- We earn a commission for products purchased through some links in this article hip.
- New Foam Rollers to Help Your Tight Muscles.
- Using forearm, roll along outer thigh from outer hip to just above the knee.
- Increase the pressure by stacking legs.
- Repeat on right side.
3. Piriformis
- Sit on the roller with left knee bent, foot on floor.
- Cross right ankle over left knee.
- Lean onto left side and roll forward and back along left outer hip and glute, Sit on the floor and place roller under.
- Rotate hips left and right to find the trigger points and knots, then concentrate there for 60 seconds.
- Repeat on right side.
Foam Rolling Moves to Add to Your Cooldown
1. Hamstrings
- Lie facedown on a mat, forearms flat on the floor thighs.
- Updated: Mar 27, 2024 glutes.
- To increase the pressure, cross right leg over left and roll one leg at time, turning left leg in and out.
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2. Adductors
- Lie facedown on a mat, forearms flat on the floor, shoulders over elbows.
- In a study published in the.
- 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.
- in an active warmup. The study also found that it could reduce.
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.
A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City. When she’s not motivating class-goers through grueling treadmill workouts, you’ll likely find her zig-zagging boroughs on bridges throughout Brooklyn and Manhattan or training for her next marathon . She’s ready to push you to your next running goal as she chases her own—running a marathon in under 3 hours.
