POPSUGAR

7 Must-Do Foam-Roller Moves Perfect For Runners

Jun 22 2018 - 8:25pm

When you're training for a race, foam rolling is vital. This self-massaging technique loosens stiff muscles and helps keep fascia (connective tissue in muscles) loose. Foam rolling, along with stretching and cross training, can help prevent repetitive stress injuries that could disrupt training. We want to keep you healthy and strong leading up to race day. This preventive routine takes only 10 to 15 minutes — you could do it every day if you like but should aim to roll at least once or twice a week. Your body will thank you.

IT Band

Tip: The IT band is a thick strand of fascia [2] that runs the length of the thigh; when it gets tight, it can pull the knee out of alignment, causing pain and inflammation in the joint.

Glutes

Tip: Tight glutes can pull on the IT band and adversely affect the alignment of the hips and knees.

Piriformis

Tip: The piriformis muscle [3], found under the glute max, runs laterally from the sacrum (back of the pelvis) to the outside of the upper thigh. It is small but can get really tight.

Quads

Calves

Tip: Pay special attention to tight spots, allowing the tension to sink into the roller.

Shins

Tip: This move is a key to preventing shin splints.

Lower Back

Tip: Keeping your lower back loose and limber directly affects the flexibility of your glutes and the efficiency of your training.

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Source URL
https://www.popsugar.com/fitness/Foam-Rolling-Exercises-Runners-29493356