Foam Rolling 101 for Runners and Recovery

Since most of us don’t have access to a personal masseuse every day, foam rolling can serve as a form of self-massage and can be used both pre- and post-run.

Here are a few of my favorite foam rolling exercises:

  1. Calves (toes forward, in and out)
  2. Hamstrings
  3. Piriformis/Glutes
  4. Quadriceps
  5. Iliotibial Band
  6. Snow-Angels (Scapula)

Check out the video below!

I recommend these exercises daily.  If you really want to know whether or not foam rolling is effective, I was told once to try rolling just one leg for a week and see if you notice a difference (you WILL, I wouldn’t recommend actually trying this at home).

My favorite foam rollers personally are the Trigger Point (I have both travel size, the Grid Stick for races and the full-size roller) and the Roll Recovery System.

Remember to breathe, to practice flexion and muscle cross friction when you encounter a knot or “speed bump” and to roll regularly!  You will notice a difference in your stride, flexibility and recovery between workouts and races!

Julie Stackhouse

Julie Stackhouse

Julie Stackhouse is a USATF Certified Level I and II Instructor in multiple event areas. She's coached Division I collegiate cross country and track & field teams for over a decade before making personal training a full-time pursuit. Her entire life has been devoted to health and fitness, obtaining both a bachelors and masters degrees in Health and Exercise Science while competing as a scholarship athlete at Furman University. Julie's passion is sharing her expertise in the field, training individuals from novice to elite, youth to masters to achieve their personal bests, no matter their fitness goals!

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