If you’ve never tried foam rolling, pay attention! Some runners waste years before they start this important practice. And recovery is just too critical to skimp on best practices.
Foam rolling for runners greatly enhances recovery. And this post covers everything you need to know – the benefits, how-to, where to buy, and what precautions to take. By the end you’ll be ready to jump right in to foam rolling.
Benefits of foam rolling for runners
The major benefits of foam rolling include:
- Releasing muscle tightness
- Easing sore muscles
- Increasing mobility and range of motion
- Help underlying issues that cause joint pain
- Adding some relaxation post-workout
- Committing to a recovery mindset
Why it works: Foam rolling increases blood flow to the area post-workout, which then allows delivery of nutrients and removal of waste products. This leaves your muscles primed to heal and recover.
How to foam roll
Foam rolling is typically done post-workout after you’re finished stretching. However, it can also be used pre-workout. The goal before a workout is to warm up and loosen targeted muscles which will increase mobility and flexibility. An added benefit of this is relieved pressure on connective tissue and joints.
Foam rolling can take a couple of minutes up to 20+ minutes, depending on how many muscles you want to target. Aim for 30 seconds per targeted muscle.
Foam rollers can be purchased online or in most retail stores for $15-$30 on average.
This one from Amazon is offered in several sizes and colors. Prices range from $10-$25 depending on the size you want.
Longer rollers (around 36″ long) are more versatile for different muscle groups.
Check out this guide from Mayo Clinic for a list of basic exercises to start with.
Precautions to take
Avoid joints and connective tissue. Foam rolling can put undue stress on these area and potentially cause injury. Remember, muscle is what benefits from this practice, so target the muscles that support the tissue or joint problem area.
Be cautious with pressure. It shouldn’t be excruciatingly painful to get through your foam rolling routine.
Never foam roll an injury. Doing so will be painful and can exacerbate the problem. Seek medical advice ASAP if you think you have an injury.
What’s up next?
Our tool box for recovery isn’t empty yet. Up next we’ll look at how to respond to an injury using the R.I.C.E. technique. If you missed last week’s post on stretching, find that here.
And have you found us on Facebook yet? Our community and winter challenge are in full swing, and we’d love for you to join. It’s never too late to jump in.
Stay happy and stay healthy, runners!
