What are the benefits of foam rolling for runners?
A foam roller provides compression as you apply it to your muscles and fascia, which helps to increase blood flow and circulation in targeted areas, while also helping to increase muscle flexibility. One of the areas that foam rolling can help the most is in decreasing muscle soreness after exercise.
As a running coach, I rarely ask athletes to make additional purchases for their training. But, the one thing I am more inclined to ask my athletes to purchase and use is a foam roller. In my experience, foam rolling has allowed athletes to recover faster and maintain a higher level of training. While there is some research that indicates foam rolling benefits are not clinically proven, in my experience, I believe there is great value in rolling your muscles.
What is foam rolling?
A foam roller provides compression as you apply it to your muscles and fascia, which helps to increase blood flow and circulation in targeted areas, while also helping to increase muscle flexibility. One of the areas that foam rolling can help the most is in decreasing muscle soreness after exercise.
It can also help to prevent injuries. My suggestion for keeping you in the best running shape possible is to get a foam roller and make it part of your running routine – not just something that you use when you have a problem. Our body is a big kinetic chain, so when one part of the body is not functioning properly, it can cause problems in other areas. One great example is how issues with runner's hips can translate to knee, shin or even ankle pain. (Not to mention, those common hip issues are often caused by overdeveloped quadriceps which tilt your hip forward, pull hamstrings tighter and put stress your knees.) So instead of treating injuries, be proactive by rolling them out to keep them fresh and functioning properly.
How to use a foam roller:
When you roll, roll your entire lower body: glutes, hips, quads, IT band, hamstrings, calves, and even the bottom of your feet. Rolling should be done slowly and when you come to a particularly sore spot, pause there before moving on. Though it sometimes feels painful to foam roll, be sure to take some deep breaths and relax to allow your muscles to get the full benefit from rolling.
Only by keeping your muscles in top shape can you continue to perform week after week and year after year!
Marcy Gialdo is a certified triathlon, run and swim coach training athletes in Philadelphia and around the country. Marcy is the official coach of Team Healthier Generation and the founder of WAVES, an all woman's racing team.
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