Dealing with sore and tight muscles is an everyday occurrence for many runners worldwide. We’ll do anything to get an edge in our training and competition, from regular physio appointments and massage to fancy cryotherapy sessions and expensive supplements. Is foam rolling for runners one of those options? It certainly is. Let’s explore.

What Is Foam Rolling?

Foam rolling is a form of self-myofascial release, which involves applying pressure to specific points on the body using various tools. The foam roller is one such tool, and looks like a long cylinder of foam that comes in different densities, diameters, foam materials, colours and textures. You can also use a massage/lacrosse ball for a more focused and targeted approach. 

The goals of foam rolling or any other self-myofascial release protocol are many. Release tension in a particular tissue, relaxation, increase range of motion, decrease stiffness, and faster recovery. It is a form of self-applied massage to help break up adhesions, knots and any other stickiness within the web-like connective tissue that encases most-everything in your body; fascia.

Foam rolling for runners can be particularly helpful when it comes to mobility, flexibility, and overall recovery. Certain tissues are subject to incredible amounts of stress while running, particularly the following:

• Quadriceps
• Hamstrings
• Hip flexors
• Calf muscles
• IT band

Anything to help ease the tension in these muscles, promote blood flow, reduce injury and maintain suppleness is always welcomed - don’t you agree?

(Credit: Adobe Stock)

Does Foam Rolling for Runners Work?

Plenty of evidence exists in support of using the foam roller as an effective recovery tool for athletes of all sorts, including runners. Increased range of motion and a reduction in soreness/fatigue post-workouts are just some of the benefits that have been documented.  

The foam roller produces similar results to those obtained by undergoing a therapist-assisted session where the practitioner works on a patient using a massage tool. Both the foam roller and the massage therapy session produced similar, positive results. The difference is that the foam rolling athlete is able to administer the treatment on his own, saving both money and time. 

Reported effects of foam rolling on power production are mixed. Some studies show a slight increase in sprint performance, but a negligible increase in jump and strength performance. That being said, foam rolling has also been shown to be an effective warm-up strategy that improves running economy prior to a high-intensity run. Great news for mid-long distance runners.

(Credit: Adobe Stock)

How to Foam Roll the Legs

While there are ways to foam roll virtually every part of the body, the legs are most important (and problematic) to us as runners. Below you’ll find easy to follow instructions on how to foam roll the legs at the gym or in the comfort of your own home. All you need is a foam roller or massage ball! 

These movements are borrowed from the world-class programming we have available here at Dynamic Runner. If you want professional, HD streamed, follow-along video routines for strength training, mobility/rolling sessions, and flexibility routines, Dynamic Runner is for you. Sign up for a 7-day free trial by clicking here!

Quadriceps

Instructions 

• Start in a plank position with the foam roller under your thighs
• Support your weight with your hands on the floor and roll from just above your knee to your hip
• Repeat back and forth

Hamstrings

Instructions

• Sit on the floor with the foam roller or massage ball (pictured) under your thighs
• Use your hands to lift your hips slightly off the ground
• Roll from just below your hip to just above the back of your knee
• Roll back and forth, then perform on the other side

Hip Flexors

Instructions

• Start in a plank with the foam roller under one of your hips
• Roll slowly from the hip bone to above your thigh
• Apply gradual pressure, pausing on tight spots
• Roll back and forth, then repeat on the other side 

Calf Muscles

Instructions

• Sit on the floor with your legs extended and the foam roller under your one calf (other leg crossed over top)
• Use your hands to lift your hips off the ground
• Roll from just above your ankle to just below the back of your knee
• Roll back and forth

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist