On A Roll! Foam Roller Tips

Every runner will benefit from a foam roll. It’s an easy-to-use tool that helps release tension and knots and gives tight muscles a massage. Regularly releasing your muscles makes them less susceptible to tears and by reducing muscle stiffness you can significantly reduce imbalances in your body.

Use the foam roll as often and for as long as you like. Aim to do at least five rolling movements to find the knotted, tender part of the muscle. Keep the roll on the tender, more painful areas for 10 to 30 seconds. As the movements become more comfortable, increase the pressure by adding more body weight, or change the angle on the roll slightly.

Areas trained

Back thighs (hamstring)

Why do it?

Tight hamstrings can lead to a variety of running-related problems. Releasing the tension with the foam roll will definitely reduce your injury risk.

Technique

1. Sit on the floor and place the foam roll underneath your right knee.
2. Place your left ankle on top of your right ankle.
3. Support your upper body with your arms and lift your bottom off the floor.
4. Roll yourself forwards and backwards over the foam roll.

Be safe

If you find a tender spot, hold the position for a few seconds. Be careful when rolling over the area behind the knees.

Areas trained

IT band (a long tendon running down the outside of your leg)

Why do it? 

Tension in your IT band can lead to knee problems.

Technique

1. Lie with your right hip on the foam roll.
2. Keep your left leg on top of your right leg.
3. Support your upper body on your right forearm and your left hand.
4. Use your arms to roll from your hip to your knee and back.
5. Repeat on the left side.

Be safe

Don’t roll over your knee joint.

Areas trained

Back muscles (erector spinae)

Why do it? 

Reduce the tension in your back muscles that can build up from running on hard surfaces.

Technique

1. Place your upper back on the foam roll.
2. Keep your knees bent, feet on the floor and your hands behind your head.
3. Roll down towards your lower back using your feet.
4. Return to the starting position.

Be safe

To increase the pressure and intensify the massage, lean slightly over to one side.

Areas trained

Front thighs (quadriceps)

Why do it?

Your quadriceps work very hard during running, especially when you do sprint and hill training. Releasing tight quadriceps will improve your running performance.

Technique

1. Lie on your stomach and place the roll underneath your thighs.
2. Bend your left leg and place an exercise band around your ankle.
3. Pull your ankle towards your bottom with your left hand and place your hand on the floor next to your body.
4. Support your body on your right forearm.
5. Roll the foam roll down towards your knee.
6. Roll up again, then swap sides.

Be safe

Don’t roll over your knee joint.

Areas trained

Side muscles (obliques) and lower back (erector spinae)

Why do it? 

Running uses a lot of rotation, which can lead to stiffness in your lower back and side muscles. Releasing these muscles will prevent running-related hip stiffness.

Technique

1. Place the roll in the small of your back and relax your shoulders on the floor.
2. Keep your knees bent and your feet on the floor.
3. Roll your knees over towards your left side and hold the position.
4. Repeat to the right.

Be safe

Only roll as far as you feel comfortable.

Areas trained

Bottom (glutes)

Why do it? 

Glutes are such an important muscle for running and yet the most neglected. Prevent back and knee problems by keeping your glutes strong and flexible.

Technique

1. Sit on the roll and place your hands behind you on the floor.
2. Place your left foot on your right knee.
3. Lean slightly over to the right.
4. Roll forwards and backwards over your bottom.
5. Repeat on the other side.

Be safe

Keep the moves small and controlled.

Areas trained

Shins (tibialis anterior)

Why do it? 

Shin muscles are small and can easily develop imbalances that will lead to soreness in your lower leg. Use the shin release to prevent stiffness.

Technique

1. Kneel on the foam roll placing it just below your knees.
2. Place your hands on the floor.
3. Pull yourself forward with your arms, moving the foam roll down to your feet.
4. Push back and roll back to your knees.

Be safe

If it gets easier, lower your bottom to increase the amount of pressure on your shins.

Areas trained

Back muscle (latissimus dorsi)

Why do it? 

Stiff back muscles cause bad posture and can significantly reduce the effectiveness of your running.

Technique

1. Lie on your left side and extend your arm above your head.
2. Place the foam roll under your triceps (upper arm).
3. Lean with all your body weight on the roll and hold the position for a few seconds.
4. Lift your body up and use your hand to roll the foam roll down to your armpit. Hold for a few seconds.
5. Lift your body up again and move the roll onto the back muscle. Hold for a few seconds.
6. The more you relax your head and shoulders over the roller, the more intense the release.
7. Reverse the move, then repeat on the other side.

Be safe

The area under your arm can be quite tender, so control the amount of pressure you add with your arms.

Areas trained

Calf muscles (Gastrocnemius and the Soleus)

Why do it? 

Runners have to look after their calves because injuries here will prevent you running and can also lead to compensation injuries.

Technique

1. Sit on the floor and place the foam roll underneath your left calf.
2. Place your right ankle on top of your left.
3. Support your upper body with your arms and lift your bottom off the floor.
4. Roll yourself forwards and backwards over the foam roll covering the area from your knee to your ankle.
5. Repeat on the right.

Be safe

If you find a tender spot in the muscle, hold the position for a few seconds. Be careful when rolling over the area behind the knees.