Hey gurlfriend!
Yes, I am talking to my foam roller. She is one of my best running friends.
Foam rolling was first introduced into my life about a year ago when I took a stab at CrossFit. Since then, I honestly kicked both stretching and foam rolling to the curb … until about a month ago when I started to constantly feel pain on every single run. Not cool.
After about five days off of running and a lot research {I’m a lawyer, remember?} I decided stretching and foam rolling were what was missing my current fitness routine.
Best decision ever.
Stretching is said to prevent common injuries because it helps relieve the tightness in muscles due to running, weight lifting, etc and it increases flexibility and range of motion. Foam rolling not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue.
See why I was sold on adding these to my fitness routine?!
These days, my evening routine usually consists of rolling certain areas out for about a minute. Think self sports massage.
I roll an area for about 60 seconds, rotating and such so I cover the entire area. If there are any “trigger points” I hold the pressure on that area for 30-60 seconds, or however long I can take the pain. {I swear it is a hurt so good, type of pain!!}
Hips and IT band
Thighs and Hamstrings
Shins {I have no idea if it helps, but it hurts so good!} and Calves
Oh! And if I can’t seem to release the tightness with the roller, I will grab a tennis ball and do exactly what I do with my foam roller.
After I’m done with the foam roller {and sometimes tennis ball}, I then stretch, holding each stretch below for about 60 seconds.
Runner’s Lunge, Thigh Stretch and Pigeon Pose
Now that I have added this routine in my every day life, I have felt such a difference in ALL workouts. There is little to no pain {currently getting over shin splints from old running shoes} during my runs. I also noticed that I go deeper into positions at yoga and at Pure Barre. There are so many benefits I’m seeing and it’s only been about a month. Wish I would have started doing this sooner!
Do you foam roll and/or stretch?
If so, how often?
If not, are you interested in starting now?
Xoxo.
**I’m not an expert and have certifications relating to foam rolling. I also realize there are many different views on foam rolling in general, how often and how long you should roll. This post is my research and thoughts on what works for me. Everyone is different. Please consult your physician or trainer if you have any questions as to whether you should foam roll.**
Tags: Foam Roller, Foam Rolling, foam rolling for runners, stretches, Stretching, stretching for runners
I’ve done it a few times and LOVE it :) I should invest in my own foam roller!
I recommend that you do :)
Thank you! This is exactly the post I was looking for. Pulling out the old foam roller tonight! and I love the lawyer-speak at the end!
Yay! Glad it helped! Let me know how you feel during and after. Always curious to hear what others have to say :)
Makes a lot of sense, especially as winter is coming. It is getting cooler here in England. I was experiencing sharp pain in my knee when i tried to jog, i missed one or two scheduled training runs to heal but really did not want to miss a 3rd. So i was out the door running then the pain was there again, i could not even jog. My best friend said i need to just do a jog, warm up and get the synovial fluid around the knees going first. Synovia what? Sure enough, after half a mile of a jog i was back into running pace and ran 1 hour and 30 mins.
Hmm. That’s interesting!! Glad that you figured out what it was!
by the way, well done on the journey to a balance and healthy life and thank You for sharing with others!
So glad foam rolling is working for u and relieving your old pains! Spa love!
I really need to stretch on a more regular basis. I’m definitely interested in foam rolling, but I feel like I’d like to at least get better at regular stretching first.
One step at a time :)
I just started foam rolling last week since I just joined crossfit I needed it! I also love using a lacrosse ball that really helps with my back! ughhh I need one now! (:
Yes! My CrossFit friend swears by the lacrosse ball – she tapped two together and uses them like that!
I am the same way..I let the foaming/stretching go and then BAM I try it again and I am hooked! I just bought a little one for my house so it stares at me if I forget to do after my workout. I love rolling out my neck or just sitting with the roller behind my neck while meditating. Great post! Love and Shine CourtStar
Yes!! I love to roll out my neck to relieve stress. I should try it while meditating!
Love this post! I totally have a high school, love-hate relationship with my foam roller. It loves to hurt me and I love to say nasty things about it. :( I have tight hips & IT bands so I do a yoga/foam rolling combo several times a week. (Love the pigeon pose!)
Thank you! Haha. You sound just like me!
Southern Charm got a makeover since I was last here! I definitely approve :) I’ve never used foam roller, but I find stretching DEFINITELY helps me. Thanks to a background in dance, I’ll always have a strong repertoire of good stretches!
Thanks Colleen!