If you’re an avid runner, you may discover your legs want some extra TLC. There are sure issues you are able to do to get your physique prepared for a train and assist it recover afterward. Foam rolling is one of many most valuable parts of a runner’s heat up and funky down, improving circulation, prepping your muscles for stretching and serving to your muscles keep wholesome and functional. If you want to really feel higher and run stronger, check out our post on foam rolling for runners, and 5 strikes you ought to be doing!
What is Foam Rolling?
Foam rolling is a technique used for self-myofascial release, which means it’s used to launch muscle tension or set off points. It helps you self-massage by making use of pressure to particular factors in your physique to assist your muscles recover to allow them to return to common function. When your muscles are functioning normally, they’re elastic, wholesome and able to carry out at any given moment.
When you’re warming up for a run, foam rolling will increase blood flow and releases muscle tightness that may interfere with correct running form. It will increase circulation, loosens tight spots and primes your physique to move. When you’re cooling down, foam rolling helps to flush out toxins, aiding with recovery. It has been discovered to enhance your vary of motion, flexibility and mobility, in addition to reduce soreness and muscular tension.
What Are the Benefits of Foam Rolling?
- Reduces muscle ache and soreness by increasing blood flow and oxygen to the tissue.
- Increases your flexibility, serving to to elongate your muscles.
- Helps you handle stress by releasing tension in stress-related tight spots that are resulting in discomfort.
- Increases your vary of motion, strengthening and lengthening your muscles.
- Prevents injuries caused by tight muscles.
- Decreases your restoration time after a train by recruiting fresh blood and vitamins to fatigued muscle groups.
What Kind of Foam Roller Should I Use?
When selecting a foam curler to use, there are a variety of issues to consider. The popularity of froth rollers has introduced many merchandise to the market, and whereas it may be useful to have options, it can additionally make the method of selecting one complicated and overwhelming. Here are some issues to maintain in thoughts when shopping for a foam roller:
1. Firmness. The firmness of your ideal foam curler will rely how tight your muscles are. If you’re simply beginning out with foam rolling, you may really feel as if digging into sore muscles is extraordinarily painful. If you’re willing to deal with pain, you can go with a firmer foam roller, however when you wish to begin off light, go for a foam roller with much less firmness. If you begin off with a softer foam roller, transfer as a lot as a firmer one as your muscles get extra used to the feeling.
2. Surface and Texture. The texture of a foam curler additionally determines its intensity. A foam curler with a completely smooth surface will be a lot extra gentle than a foam curler with a spiky or grid-like surface.
3. Shape and Size. Long foam rollers (around 36 inches) are a good place to begin if you’re a newbie foam curler because they’re extra stable than shorter rollers. Shorter lengths (around 18-24 inches) are perfect for targeting smaller areas like your arms and calves, and the shortest length (4-12 inches) are nice for portability or if you have restricted train space.
4. Tech. Foam rollers have gotten extra tech-savvy over the years and a few of them now include vibration. They assist goal set off factors for a deep tissue massage, and also you can select what level vibration every time you use it, relying on how your physique feels and the way a lot depth you can handle.
Foam Rolling for Runners: 5 Moves to Try
1. Foam Rolling for Calves
Sit on the ground with your legs prolonged out in entrance of you, with the froth curler under your left calf. Rest your proper foot on the ground with your knee bent, and use your hands to lift your hips off the floor. Roll from the ankle to below the knee, rotating your left leg in then out. Repeat on the opposite side.
2. Foam Rolling for Hamstrings
Sit on the ground with your legs straight out in entrance of you and place the froth curler under your thighs. Use your hands to lift your hips and roll from the knees to the glutes. If you want to extend the pressure, place your left leg over your right, and vice versa, rolling one leg at a time.
3. Foam Rolling for Iliotibial Band
Lie in your left side with the froth curler under your left hip. Cross your proper leg over your left, resting your proper foot on the ground with your knee bent. Prop your self up in your left forearm and roll alongside your outer thigh out of your outer hip to simply above the knee. Repeat on the proper side.
4. Foam Rolling for Quads
Lie face down on an train mat, with your forearms propping you up. Place the froth curler under your thighs and use your forearms to shift again and forth, rolling from the underside of your hip to the highest of your knee. For extra pressure, lift one leg at a time, rolling the other.
5. Foam Rolling for Adductors
Lie face down in your train mat with your forearms propping you up. Extend your proper leg out to the side with your knee bent. Place the froth curler in your inner proper thigh space and use your forearms and left leg to shift your weight again and forth, rolling the inner proper thigh. Roll from knee to hip and repeat on the opposite side.
Foam rolling is amazing for runners. Become stronger, extra versatile and get extra wholesome muscles with these foam rolling moves!
Did you love our post on foam rolling for runners? We’d love if you shared it on Pinterest!