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Join Fitness pro, Caroline Jordan, for this quick after running massage exercise video using the foam roller and a tennis ball. In this free video, Caroline leads you through exercises designed to relieve tension and tightness on the IT Band muscle, hips, thighs, hamstrings, butt, lower back, and calves. Using the foam roller can be painful, but many people find it's one of the most useful was to relieve soreness / chronic pain and enhance performance. This video routine demonstrates foam rolling techniques specific to runners. When you're wrapped up in running training, foam rolling is vital. This self-massaging technique loosens stiff muscles and can keep fascia (connective tissue in muscles) loose. Foam rolling, along with my other youtube video stretching series, can help prevent injury, keeping you healthy and strong leading up to race day. This preventive routine takes only 10-15 minutes — you could do it every day if you like but should aim to roll at least once or twice a week.
There are multiple reasons for runners to foam-rolling their muscles. First, there is relief from soreness. A runner who foam-rolls targeted muscles after a workout is less sore than someone who didn't. Second, is for proper posture. Third is injury prevention.
In this video, you are instructed to use the roller to search for tender areas or trigger points and to roll these areas to decrease density and over-activity of the muscle. With a little direction on where to look, most individuals easily find the tender spots on their own. However, they may need some instruction on the positioning of the roller, such as parallel, perpendicular, or 45 degrees, depending on the muscle.
The feel of the roller and intensity of the self-massage should be properly geared to the age, comfort, and fitness level of the athlete. This is one of the plusses of having the athlete roll themselves-they can control the intensity with their own body weight. Always check with your doctor to make sure the exercise routine is right for YOU.
There is no universal agreement on when to roll, how often to roll, or how long to roll, but generally, techniques are used both before and after a workout. Foam rolling prior to a workout can help decrease muscle density and promote a better warmup. Rolling after a workout may help muscles recover from strenuous exercise.
This foam rolling sequence with Caroline Jordan is the best 16 minutes you'll ever spend. These few simple foam rolling exercises will pay fantastic dividends. Your body will be able to move more fluidly and freely and you will be able to run fast and strong. The following exercises are great for preworkout preparation and tune-ups between runs. I challenge you to spend 10 minutes A DAY on the foam roller this week. Take notice of how it makes you feel and perform before/after your workouts. Leave a comment below and let me know you tried it!!
Perfect end to a hard training run. After your run get on a foam roller and WORK OUT THE KINKS. Your body will thank you for it :)
Did you try this video? Leave a comment below and tell Caroline you DID it!
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