Foam Rolling for Runners: Benefits of Foam Rolling for Runners

A foam roller is a cylindrical piece of foam used to target muscle soreness after a workout by administering self-myofascial release (SMR), or self-massage. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in the body's tight spots and muscle tissue to prevent injury, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

Whether you're a beginner or an experienced runner, there are several reasons why you should consider using a foam roller.

1. 1. Foam rolling can aid in muscle recovery. Sore muscles and back pain can often be related to adhesions in the thin layer of connective tissue (fascia) that surrounds muscles in the body. A foam roller is a great recovery tool for administering self-myofascial release similar to a deep tissue massage on tight muscles—especially during marathon training.
2. 2. Foam rolling can help prevent injury. One of the best injury prevention strategies is to practice static stretching before and after a workout. Incorporate foam roller exercises into your post-run cool-down to keep muscles healthy and avoid shin splints.
3. 3. Foam rolling can help improve your form. Tight muscles can inhibit your ability to run with proper form. Foam rolling exercises increase blood flow to alleviate muscle tightness, helping improve your running form.

Consider practicing these foam rolling techniques during your warm-up or post-run cool-down.

1. 1. Hamstrings: To foam roll your hamstrings, sit on the floor and place the foam roller under the middle of the back of your upper legs. Place your hands behind you. Push onto your hands to lift your hips off the floor to place pressure from the roller on your hamstrings. Slowly roll up and down, putting pressure on your hamstrings from your knees to the bottom of your glutes until a tender spot is identified. Once you’ve identified the most sensitive part of the muscle, press the foam roller into that spot for 30–90 seconds while relaxing until the discomfort is reduced.
2. 2. Quadriceps: To foam roll your quadriceps, lie facedown, placing the middle of your thighs on the foam roller. Place your forearms as if you were performing a plank. Your legs should be straight and your feet should be off the ground. While maintaining good alignment, slowly roll up and down, covering the quad muscles from your hips down to your knees. Use the foam roller to slowly roll your quads until you find the most tender part of the muscle. Hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced.
3. 3. Adductors: To foam roll your adductors, lie facedown on a yoga mat. Hold your upper body up on your forearms as if you were performing a plank with your lower body in contact with the floor. Place the foam roller under one of your legs by bending your knee and extending your leg out to the side. The foam roller should be placed in the middle of your inner thigh. Your opposite leg should be straight. Slowly roll back up and forth, covering the inner thigh until a tender spot is identified. Use the foam roller to slowly roll your adductor until you find the most tender spot. Hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced. Repeat on the opposite leg.
4. 4. Iliotibial band: Your iliotibial band, or IT band, runs from your hip down to your knee. At the top of the IT band, there's a muscle known as the TFL muscle. When it gets tight, it can cause strain on the lower back. To loosen up your IT band, lie on your side, placing the side of your hip directly on the foam roller. Maintain alignment, keeping your hand directly below your shoulder and legs extended. Using a very small range of motion, slowly roll the side of your hip along the foam roller.
5. 5. Piriformis: Your gluteus maximus provides stability and strength to your lower back and leg muscles. The piriformis is a small muscle located deep within the glute. To foam roll your piriformis, position a foam roller horizontally, sit on top of the foam roller, and cross your right leg on top of your left knee, bending your right knee to form the shape of the number four. Keep your left foot firmly planted on the floor and your right hand behind you for support. Rock your body side to side to roll the entire surface area of the glute. Then switch to the opposite side and repeat.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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