Von Collins is an accomplished triathlete and endurance cyclist, and the author of four fitness and training books: Smarter Running, Your First Triathlon Guide, Fit Foods, and 30 Rut-Busting Workouts. He has been cited as a triathlon, cycling, and fitness expert by Healthline, CNET, Forbes, Eat This, Not That and other major outlets.
In any circle of runners, there is constant talk about foam rolling. In a day and age where we have so much technology to help us with our workouts, from sport watches to electrolyte drinks, the fact is that a primitive piece of foam can sometimes be the most effective therapy around. A foam roller should be in the home of every runner.
Foam rolling has a few big benefits for runners:
Reduces Muscle Soreness and Tightness
The biggest single reason runners use foam rollers is to get rid of soreness and tightness. Foam rolling reduces muscle soreness and tightness by increasing blood flow to the muscles and promoting the release of tension. This can help runners recover faster and feel better after a long run or intense workout.
Improves Flexibility and Range of Motion
Because it can stretch muscles and help keep them limber, foam rolling can help increase flexibility and range of motion by breaking up adhesions and scar tissue in the muscles and fascia. This can lead to better running form and a reduced risk of injury. The older you get, the more you know that being flexible is the #1 way to not get injured.
Speeds Up Recovery Time
Faster recovery between workouts means you can perhaps train with a more intense plan, making you faster. Foam rolling can help enhance performance by improving muscle function and reducing the risk of injury. If your recovery time after a hard workout is 2 days instead of 3, that can make a big difference in the height of training season.
Incorporating Foam Rolling into Running Routines
There are a few ways that runners will use a foam roller as part of their normal weekly workout schedule. Most common is the post-run recovery, but I see people do a bit of all three of these:
Pre-Run Warm-Up
Before starting a run, foam rolling can be used as a warm-up technique to prepare the muscles for activity. By foam rolling before a run, runners can increase blood flow to the muscles, which can help to prevent injury and improve performance. You basically fast-track the warm-up process.
Post-Run Recovery
After a run, the muscles can become sore and tight. Foam rolling can help release tension in the muscles and speed up recovery time. The extra blood flow to muscles can help to reduce soreness and inflammation. You have to do it right away, though. Think of post-run foam rolling as kind of like combing long hair white still wet, before it dries in a tangled, stiff position. Your muscles and tendons are the hair.
Rest Days and Injury Prevention
More and more runners like to use foam rollers on their rest days. On rest days, foam rolling can be used as a technique to prevent injury and maintain flexibility. By foam rolling on rest days, runners can help to prevent muscle imbalances and maintain optimal range of motion. Foam rolling can also be used as a technique to prevent injury by helping to identify areas of tightness or weakness that may lead to injury if left untreated.
Foam Rolling Techniques for Runners
Most runners have a few areas that they hit with the foam roller as part of their routine. They are:
IT Band
It can be said that when it comes to the often-troublesome IT band, the foam roller is easily the most superior therapy available. The IT band is a thick band of connective tissue that runs along the outside of the thigh. Tightness in the IT band can lead to knee pain and other injuries.
To foam roll the IT band, lie on your side with the foam roller under your hip. Place your other foot on the ground for support. Use your arms to lift your hips off the ground and roll along the length of your thigh from your hip to your knee. Repeat on the other side. If your IT bands are tight, this is going to hurt! But it is also going to work wonders.
Calves and Shins
The calves and shins are common areas of tightness for runners. Hitting them with the roller is a little harder but it can be done To foam roll the calves, sit on
the ground with the foam roller under your calves. Use your arms to lift your hips off the ground and roll along the length of your calves. To foam roll the shins, place the foam roller under your shins and use your arms to lift your hips off the ground. Roll along the length of your shins.
Quadriceps and Hamstrings
The quadriceps and hamstrings obviously get lots of work anytime you run, and they can benefit from some extra blood flow and softening from time-to-time.
To foam roll the quadriceps, lie on your stomach with the foam roller under your thighs. Use your arms to lift your hips off the ground and roll along the length of your thighs from your hips to your knees.
To foam roll the hamstrings, sit on the ground with the foam roller under your thighs. Use your arms to lift your hips off the ground and roll along the length of your hamstrings. Try to shift your weight to maximize the pressure on the roller.
Glutes and Hip Flexors
The glutes and hip flexors can really get a nice jolt of therapy from a foam roller.
To foam roll the glutes, sit on the foam roller with one foot crossed over the opposite knee. Lean to one side and roll along the length of your glutes. To foam roll the hip flexors, lie on your stomach with the foam roller under your hips. Use your arms to lift your hips off the ground and roll along the front of your hips.
You might need to experiment with different positions on your glute to be sure that you are hitting the right spot, but once you find it, keep the pressure on that spot with short rolls back and forth.
Back and Shoulders
People sometimes forget about rolling the upper body, but the back and shoulders can also benefit from foam rolling. It can be especially effective if you have pain or tightness around the shoulder blades – something that endurance cyclists often experience.
To foam roll the upper back, lie on your back with the foam roller under your shoulder blades. Use your legs to lift your hips off the ground and roll along the length of your upper back. To get in between your shoulder blades, try to place one end of the roller in between your blades, allowing that edge to “cut” in to the muscle.
To foam roll the lower back, place the foam roller under your lower back and use your legs to lift your hips off the ground. Roll along the length of your lower back. To foam roll the shoulders, lie on your side with the foam roller under your shoulder. Use your legs to lift your hips off the ground and roll along the length of your shoulder. Repeat on the other side.
Selecting the Right Foam Roller
You might look at foam rollers and think they are all just a piece of foam. “How different can they be?”
It’s true that any foam roller is better than no foam roller, but here are a few things to look for along with a recommendation or two.
Density and Firmness
The density and firmness of a foam roller are essential. Foam rollers come in varying densities, ranging from soft to firm. A soft foam roller can work for beginners or those with sensitive muscles, but most experienced runners go for a dense and firm foam roller.
Size and Shape
The size and shape of a foam roller can also impact its effectiveness. Longer foam rollers are ideal for rolling larger muscle groups, such as the back and legs, while shorter foam rollers are better for targeting smaller muscle groups, such as the arms and neck. Additionally, some foam rollers come in unique shapes, such as a grid or a peanut shape, which can help target specific muscle groups more effectively. Smooth foam rollers usually can get the job done just fine, though.
Texture and Surface
The texture and surface of a foam roller can also play a role in its effectiveness. Smooth foam rollers are ideal for beginners or those with sensitive muscles, while textured foam rollers can provide a deeper massage and help break up muscle knots. Additionally, some foam rollers come with ridges or bumps, which can help target specific areas of the body more effectively.
Recommended Foam Rollers:
There are two foam rollers that we like to keep around, and they give us everything we need for staying in good muscle shape. Both can be found on Amazon.
Yes 4 All – 36 Incher
This great all-around foam roller is simple, and it works. Nice, hard foam and it will hold up for a while. It’s basic, but that is what you want. Go for the 36-incher so you have full coverage for anything you want to do.
ProSource Fit – 12 Incher
We also suggest having a shorter foam roller around so you can hit spots in your back more easily when needed. Shorter smaller rollers are better for that, especially upper-back work. This is a great foam roller for travel too, it doesn’t take up much space in the trunk of a car or even in a suitcase if you need to give yourself therapy on the road.
The Science Behind Foam Rolling
Lots of studies have been done by sport physiologists on foam rollers. The one we like to lean on is a recent meta-analysis that has lots of research behind it.
Foam rolling used to massage muscles before or after exercise is widespread among runners. Researchers in the meta-analysis of 21 studies compared the effects of pre-rolling (before exercise) and post-rolling (after exercise) on performance and recovery. They found that pre-rolling slightly improved sprint performance and flexibility, with minor effects on jump and strength performance.
Post-rolling helped maintain sprint and strength performance, and also reduced muscle pain perception. Studies using foam rollers showed larger effects on strength recovery compared to roller massagers, but differences in pre-rolling effects between foam rolling devices were not significant.
Overall, the analysis suggests that foam rolling can impact – in a minor way – performance and recovery, but can be beneficial in specific situations such as improving sprint performance and flexibility or reducing muscle pain. The evidence supports using foam rolling more as a warm-up activity rather than a recovery tool in sports settings.
With all that said, any runner suffering from IT Band tightness will swear by their foam roller!
