How to use a foam roller
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Training > Injuries

Foam rollers: how to use them

A foam roller can help to achieve similar benefits to deep tissue massage and, used correctly, can help to improve flexibility and decrease muscle tension. In conjunction with a regular strength and conditioning programme, this humble piece of equipment can help to keep you injury and niggle-free. Below are four key areas that need the most attention.

1. Iliotibial Band (ITB)

The ITB is a band of fibrous material running from the top of the hip to underneath the knee – any dysfunction can lead to anterior knee pain.

Exercise: Lie on your right side with the roller just under your hip bone. Straighten your right leg, support yourself using your arms and, if needed, the left leg. Roll from the hip down the outer side of your leg to the knee. Repeat on the other side.

How to recover from an IT band injury

2. Quadriceps

Tight quads are a common complaint and the foam roller can help promote recovery post-sessions by reducing soreness and lowering the risk of associated hip and knee injuries.

Exercise: Lie with the roller under one thigh. Support your body weight with your forearms. Roll the length of the quad, from hip to knee. Alter the angle of the leg to work the whole muscle.

How to treat a quadriceps injury

   

3. Calves

Any areas of tightness or trigger points can lead to an alteration in foot and landing biomechanics when you’re running, ultimately resulting in injuries.

Exercise: Make sure to roll the inside section of the calf, right up to where it joins the shin bone. Sit with the roller under your calf, stacking one foot on top of the other. Support your body weight with your hands and roll the length of the calf, altering the angle of the leg to reach the outside and inside of the muscle.

Delayed onset muscle soreness in the calves – simple exercises to fix it

How to start running after a calf injury

4. Thoracic Spine

In addition to injury prevention, working on better thoracic extension will help run performance by improving posture, biomechanics and breathing.

Exercise: Lie on your back over the foam roller. Cross your arms and keep the lower back dropped down. Roll, relaxing as much as possible, letting the back arch over the roller. Hold this position or roll to target the muscle at either side of the spine. Support the neck if needed.

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