During a one mile run, the average person's foot hits the ground 1000 times, according to Yoga Journal. Running is a high-impact activity that requires leg muscles to go through repetitive motions. Muscular balance, flexibility and strength are key ingredients to an injury free and successful run. Use the foam roller to loosen up tight muscles, create flexibility and to empower your leg muscles to go through their natural range of motion.
Purpose of the Foam Roller
Self-myofascial release occurs when you use the roller and break up the tension in your muscles. Roll on a tender or tight spot, and you will activate the golgi tendon organ. The organ recognizes tension being placed on a muscle (the foam roller) and forces muscular relaxation.
Tight Muscles in Runners
Focus on certain areas of your lower body when you use the foam roller. Runners tend to have tight hamstrings, quadriceps, gluteal muscles, calves and or a tight piriformis. The illiotibial band (IT band) is made up of fibrous material that runs from the top of the hips to right underneath the knee. When the IT band becomes tight, and it typically is for runners, it pulls other muscles out of their normal positioning and may cause muscular imbalances. Muscular imbalances influence posture, running form, tension and overall well-being of the joints and muscles.
Using the Foam Roller
There are no set rules for the best way to release muscular tension. Use the guidelines to find your muscular tension (see "Resources"). Foam roll before and after a workout. When you find an area of tension, roll gently on the area. After the pain has diminished by about 75 percent, move on to another area. Prevent muscular imbalances and injury by foam rolling on a regular basis, regardless of if your muscles are feeling tight after a run. Try out your quads: lie on your stomach and place the foam roller under your quads. Place your forearms on the ground and roll up and down on your quads. Find a place of tension and hold it there.
Tips
Foam rollers come in different sizes. Use the large one for more flexibility in how you can use it. Use the small one when you are traveling or want to bring it with you for race preparation. Similar to a massage, breaking up muscular tension causes lactic acid breakdown; drink water after you foam roll to rid the body of toxins.
Warnings
If you feel persistent pain in any of your muscles or joints that does not subside with R.I.C.E. (rest, ice, compression, elevation), contact a doctor or physical therapist to evaluate your situation. Stop exercising if you feel light headed or dizzy.
References
- Yoga Journal: Yoga for Runners
- ACE Personal Trainer Manual; American Council on Exercise; 2003
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