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!