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A Beginner’s Guide To Foam Rolling
Ask 10 experienced runners what their go to recovery tool is. Chances are, 9 out of 10 will wax lyrical about their favourite foam roller.
It may not get the same attention as some of the more sexy running fads – and you’ve probably come across one or two of those already. But that makes foam rolling no less important. And once you’ve tried one of the top foam rollers (The Beast is a personal favourite), it’s not long before this is part and parcel of your running routine.
That’s why today’s featured article by Sports doctor Jordan Metzl, not to mention the featured video above, focuses on the under-rated, but crucial, topic. Welcome to Foam Rolling 101.
More reading on foam rolling for beginners
Foam rolling 101
Some useful for resources for runners to get the most out of foam rolling and speed recovery
A roller can be a valuable part of your warmup and cooldown. This Runner's World video shows you how to use a foam roller to work knots out of your calves.
All articles in RunningInjury on the topic. With more to follow!
This technique can be effective for many muscles, including: gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors, thoracic spine ( trapezius and rhomboids), and TFL. It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender areas (known as trigger points) for 30 to 60 seconds.
Most runners will have at least heard of the foam roller, or encountered it in a gym. But many of us - myself included - are a little clueless when it comes to actually using it.
Self-myofascial release, also known as "foam rolling," has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.