Foam rolling is one of those activities that every runner hears they should be doing. We know it’s important, but we aren’t exactly sure why, how to do it, or when to do it. When done correctly, it’s a highly effective tool for recovery and will increase performance.
What the Heck is Foam Rolling, Anyway?
Foam rolling is a self-myofascial technique that breaks up adhesions and scar tissue that accumulates within our muscles during exercise and daily activities. Steph Creaturo, co-owner of Mala Yoga in Brooklyn, NY, teaches a yoga class specifically for runners that incorporates rolling with foam rollers, golf balls, and tennis balls. She equates a foam roller to a Zamboni machine for your muscles. Foam rolling helps to smooth out the rough patches, promoting better blood flow to the muscle, which reduces soreness and increases performance.
In a study published by Medicine & Science in Sports & Exercise, researchers found that foam rolling the legs after a squat workout helped speed recovery. The subjects who foam rolled were less sore overall, muscle soreness peaked earlier, and they performed better in vertical leap, range of motion, and muscle contraction tests. Adding foam rolling into your daily routine will help make you a more nimble runner. (more…)
