4 Reasons Runners Need to Foam Roll
Last summer I attended a SPRI foam roll class. For 3 hours we foam rolled and learned how to reach all those sore, hard to reach muscles without the help of a massage therapist. It was a class that involved a lot of deep tissue release (or pain!), and laughing with my partner. Foam rolling hurts! But it feels so good when you are done.
One of my clients swears that foam rolling for 5-10 minutes after her workout makes her feel like she never even had a workout. At least until she feels the soreness creeping in the next day.
Foam rolling has become more and more common over the last few years. And for good reason. It is a great way to perform self myofacial release. Fascia is the connective tissue surrounding muscles. When this is tight and knotted, you cannot move freely. Foam rolling and massage help to release this facia and facilitate freedom of movement.
Why you should foam roll
- It increases flexibility. This will help you stay healthy at any age. Flexibility has been associated with health in aging and hitting the foam roller every day can be a huge help.
- It helps prevent injuries and alleviates others. Working out knots and tight muscles and facia can help you feel more ready to move again. Loose muscles function and move freely, tight muscles cannot and often get injured.
- It feels good when you are done. Just like a massage, after you foam roll you will feel so relaxed as your muscles move more freely. You will just feel free.
- It can relax you - just like a deep tissue massage. Considerably cheaper than a massage, foam rollers can get deep in the muscles, just like the pros, but for much less money!
How to Foam Roll
Foam rolling itself is relatively simple. In order to do it properly, you just need to know the basics of where to use a foam roller and how to apply pressure.
You can roll your calves, hamstrings, glutes, quads, back and even arms. Spend around 30 seconds rolling on each muscle group. You can stay for up to a minute. When you find a sore spot stay on it for 15-20 seconds until you feel it release.
Calves - Runners are known for having sore calves. Track workouts and sprint sessions are a big contributor to this soreness. Constantly pushing off the ball of your foot can shorten your muscles and lead to aches and pains. Rolling back and forth over each calf can reduce soreness and loosen up these muscles.
Hips and IT Band - My hips are always tight. This is especially exasperated by running too much. At one point, after an especially hard marathon, I actually went to physical therapy because my knee cap was being pulled inward due to a tight IT Band. Ouch! This foam rolling exercise was a savior for my tight, painful tendon.
Glutes - After race day we all can remember having tight and sore glutes. Or maybe you've been doing lunges or heavy squats at the gym - regardless, you can find that especially sore spot and roll it out on a foam roller.
Upper Back - This exercise is especially important for those of us who sit behind a computer all day long. If you feel your shoulders tightening and rolling forward this can help to open up your shoulders and upper back.
These are a few of my absolute favorite exercises for the foam roller. There are many more, but these are the best for runners or beginners. Perform these for 5-10 minutes after each workout or add them to your evening routine. I know you will feel the benefits almost immediately.
Have any favorite foam roll exercises? Share them with me!