Foam Roller Exercises for Runners (5K, 10K, Marathon)
Using a foam roller is a way to perform myofascial release around muscles. “Myofascial” refers to fascia, the connective tissue that surrounds your muscles and other body parts and allows for movement. This internal webbing can stiffen with repetitive motions such as distance running.
Among the most common spots for runners to foam roll are the quadriceps, calves, hamstrings, and iliotibial band. Research on foam rollers has found they can increase range of motion and speed recovery by reducing pain and soreness.
Although there isn’t large-scale direct evidence of foam rollers’ effectiveness in preventing injury, it stands to reason that decreasing the muscle tension caused by trigger points should lower injury risk and allow for more consistent training.
After a run is the time to work on trigger points and areas that might have tightened during your run. Rolling while your muscles are warm from activity should make targeted rolling more effective.
The exercises shown in the video is used by our clinicians at Perfect Balance Clinic as part of a tailored rehabilitation program to help marathon runners with their foam roller techniques. We find that specialist advice can help in most cases to resolve most conditions quickly.
If you would like more specialist foam roller advice then there are several ways we can help you further.
If you need more specialist advice then please feel free to call the clinic 0800 0724 012. If lines are busy then please call again.
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