Fitness
Upgrade your recovery game.
But incorporating some foam rolling into your recovery sessions can also help.
Using your body weight to press into the roller will give your soft tissue a nice massage, saysDr.
Rubina Tahir, DC, a doctor of chiropractic who treats runners.
Read on for a comprehensive guide on foam rolling for runners.
How To Foam Roll
1.
Breathe deeply in and out and pay particular attention to any areas that feel tight or tense.
It shouldnt hurt, but it might feel slightly uncomfortable.
Roll for about 60 to 90 seconds on each leg.
Apply more pressure by leaning toward the side with the elevated leg.
Keep breathing as you roll to help release tension.
make a run at do this for one to two minutes to get the best benefits, she notes.
You could also opt to do one leg at a time.
To roll this area, stand with the arch of one foot on the roller.
Use your weight to apply pressure as you roll your foot forward and backward.
Cover the entire bottom of your foot.
Roll for one minute then switch feet.
Calves
Its also key to focus on your calves, which do a lot of work as you run.
Roll back and forth covering the entire area.
Latissimus Dorsi & Triceps
Yup, your arms and back need some love, too.
Breathe deeply and keep going for 60 to 90 seconds per side.
Pecs
If your chest feels tight after a run, grab the roller once again.
Studies referenced:
Hendricks, S. (2020).
J Bodyw Mov Ther.
Foam Rolling Elicits Neuronal Relaxation Patterns Distinct from Manual Massage: A Randomized Controlled Trial.
Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis.Sports Medicine (Auckland, N.z.
),52(10), 2523-2535. https://doi.org/10.1007/s40279-022-01699-8
P. Pearcey, G. E. (2015).
A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.
