Found on RunnersWorld and written by Michelle Hamilton
If you use a foam roller only to rehab injured muscles, you’re not getting the most out of it. A roller—which looks like a firm log—can be a valuable part of a healthy runner’s warmup and cooldown routine, says Michael Clark, Ph.D., a physical therapist and CEO of the National Academy of Sports Medicine. Rolling improves circulation, which gets the body ready for a workout and helps it recover afterward. And because rolling breaks down knots that limit range of motion, it preps muscles for stretching. Try these routines, moving slowly and stopping and holding on tender spots.
WARMUP Rolling increases blood flow and releases muscle tightness that can interfere with proper running form.
Place a roller under one leg in the middle of the calf. Roll from the ankle to just below the knee; rotate the leg in, then out. To increase the pressure, cross the opposite leg over the leg on the roller.
CALVES Put the roller under a calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure.
Lie on your side with the roller near your hip. Move along your outer thigh while slightly leaning forward. For added stability, bend your top leg and rest your foot on the floor. Add pressure by stacking your legs.
ILIOTIBIAL BAND Lie on your side with the roller near your hip, rest your other leg’s foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs.
Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your arms and supporting leg to control the pressure.
PIRIFORMIS Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure.
COOLDOWN Rolling flushes out toxins to help recovery.
Place the roller under your thighs. Lift your hips and slowly roll from the knees to the buttocks. To increase the pressure, roll one leg at time, turning your foot in and out.
HAMSTRINGS Place the roller under your thighs. Roll from the knees to the buttocks. To increase the pressure, roll one leg at time, turning your leg in and out.
Lie on your stomach with one leg extended slightly to the side, knee bent. Place the roller in the groin area of the extended leg and roll the inner thigh.
ADDUCTORS Lie on your stomach with one leg extended slightly to the side, knee bent. Place the roller in the groin area of the extended leg and roll the inner thigh.
Lie with a roller placed under the front of your thigh and slowly roll your quads, from the bottom of your hip to the top of your knee.
QUADRICEPS Lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee.