Runners! You need to foam roll! Foam rolling is one of the simplest, most inexpensive, and most effective techniques to keep your muscles balanced and injury-free.
I originally posted on this very topic in May 2017. Read it first — all the things still apply. This one just has more oomph.
I’ve been a runner for the better part of the last ten years. I’ve run thousands of miles in more pairs of shoes than I can count. But no matter how far, how long, or how slow or fast I run, I find I’m always learning something new — be it about injury, nutrition, or preventative work. Most recently I realized I don’t foam roll as effectively as I could. Yes, you read that right. I’ve been foam rolling for years but not until the last several days have I realized I haven’t been doing it the best way possible.
Runners: You Need to Foam Roll!
What is foam rolling?
Self-myofascial release (SMR) is the technical term for what us runners call foam rolling. It’s the act of rolling a muscle over a hard foam cylinder. In some cases the SMR tool of choice may be a lacrosse ball, a golf ball, or even a stick-like apparatus. Regardless of the tool you use, when you apply pressure to a muscle to relieve tension, you’re performing self-myofascial release.
Why should I foam roll?
Sometimes our muscles are so tight or injured they develop adhesions or “knots.” By foam rolling over the adhesions, we allow the muscle to relax and lengthen. By allowing the muscle to relax and lengthen, we can begin to correct muscle imbalances.
Most individuals have muscle imbalances. Muscle imbalances can be a result of work (sitting hunched at a desk), recreation (perfecting your golf swing), training for an athletic activity (running a marathon), or injury. Foam rolling is one way to correct the imbalances and restore range of motion.
Foam rolling is also an excellent warm-up activity. By relaxing and lengthening the muscles before a workout, and increasing your range of motion, you’ll be less likely to cause additional imbalance or further injury. Likewise, foam rolling will help your muscles warm up quicker than if you simply started a workout without any warm up at all.
When should I use the foam roller?
You — we — should foam roll all the time. Before a run is a great idea — it will help loosen the muscle and release any tension. After a run is also a great idea to help loosen any adhesions or tightness acquired during the activity itself. You can also work a foam rolling routine into your strength work or rest days. #foamrolleverydamnday
How do I foam roll?
Here’s how to properly and effectively foam roll: First, roll the entire length of the muscle or muscle groups you’re targeting. As you roll you may notice a few “tender” spots. Those are the spots you need to work on. Next, go back to one of those tender spots and apply pressure with the foam roller. Hold this pressure for a minimum of 30 seconds. Why? Because that’s how long it takes for the muscle to tell the brain there’s pressure, and as a result, for the brain to relax the muscle. If you aren’t holding pressure on the tender spot for a minimum of 30 seconds, you’re not doing much of anything.
Roll all of your muscles. You can roll your calves, quads, hamstrings, TFL, hip flexors, lats, biceps and triceps — the sky’s the limit! Roll muscles you don’t even think need to be rolled.
What to do when you’re injured:
Self-myofascial release is important for runners, athletes, and individuals working on general fitness. Our bodies are incredibly resilient and will find the path of least resistance when it comes to getting a job done — say running on an overused hamstring complex, for example. So even when you think your injury has nothing to do with foam rolling, it very well may. Muscle imbalances and subsequent “correction” by the body (like using your piriformis instead of your glutes to run) are responsible for many more injuries than you may think. When in doubt, foam roll.
Foam rolling may seem like a chore but believe you me, it’s an amazing — and SIMPLE — way to make your body feel better. If you take away nothing from this post except for one thing, make it this: hold the point of tension for a minimum of 30 seconds. That’s all I ask.
Happy rolling!
xo
Let’s talk!
Do you regularly foam roll?
Do you hold the spot for 30 seconds or longer?
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65 Comments
Yes! I try to foam roll before every run and after in addition to whenever I get down time. I’ve learned from the experts that it doesn’t have to be hours of foam rolling to get benefits. Even 10-20 rolls across an area can do wonders.
Good for you. Keeping up with it is so important.
Foam rolling is so important! And I totally agree that stopping on a tight spot can help more than just quickly rolling over everything. I also like to find the tight spot and then contract and release the muscle a few times slowly. (so if Im rolling my quads, ill bend my knee a few times). Its always a good reminder to foam roll!
I do that as well but sometimes it hurts more than I can handle. 🙂
I learned to be vigilant with my foam roller after sustaining my first running injury after I ran my first marathon. Since then the roller and i have been great friends. It really is so good for your muscles.
I’m impressed. Most people roll and then forget about it until they hurt again!
I have been neglecting my foam roller lately (not to mention most of my recovery!). I need to get back at it. Mostly I use it when I’m hurting–on a tight spot, like you mentioned). It’s always worked for me.
Definitely get back to it! It hurts so good. 🙂
The 30 second hold is what I was skimping on. PT is setting me straight!
The 30 second hold is imperative. Otherwise you’re just “massaging” the area and not getting the full effect of SMR.
Last year was when I finally discovered that I should spend more time on the sore spots – I also do 30 seconds. Because it’s so easy to just skip foam rolling, I’ve been trying to make sure I do it while I’m watching TV. I’m just sitting there anyway so I might as well foam roll. If I work from home, sometimes I’ll foam roll if I’m on a conference call lol
That’s a great idea! If I’m rolling my quads it’s hard for me to watch TV but I do some of my best social networking then. 😉
While I do FR regularly, I will admit that I don’t always hold the tender spots for 30 seconds. But I do usually use my worm (if I’m out) or the stick (if I’m running from home) before a run, and then the larger foam roller afterwards.
Thank you for explaining why 30 seconds is so important!
You’re one of the rare types that foam rolls regularly so you’re already one step ahead! Definitely hold the spot for 30 seconds. It works wonders.
Great guide! Foam rolling is an area of improvement for me; I do it a couple times per week but I know I would benefit from more.
We could all benefit from more. 🙂 It’s just a matter of the discipline to do it. I always find more “fun” things to do with my time!
I do regularly foam roll but I certainly fall off the wagon for days at a time. A good reminder thanks!
I fall off for months at a time! But I’ve learned my lesson.
I actually enjoy foam rolling but have been slacking lately. I will definitely be scheduling it into my training routine once I recover from surgery.
For sure. But take it easy and don’t overdo it. I know you won’t but I have to say that. 🙂
I see those all the time! I need to get one even though I don’t run cause I just think it would be something good to have in the house after I do Yoga
Foam rolling is great for ALL athletes. It would definitely help with your yoga practice.
When I was having difficulty coming back from ITBS, the first question I always got at the LRS was, do you have a foam roller? Well yes. I have small, medium, and large foam rollers, a Stick, an Addaday, and a lacrosse ball. I think I’m covered.
All the tools! Just make sure you use them. 😉
I love love loveeee my foam roller and use it all the time. I did not know you should hold the spot for 30 seconds. Great tip!
Yes! Holding it for a minimum of 30 seconds is what will release the adhesion in your muscle. Keep it up!
I love my foam roller and – newest addition – T-pin…. WHEN I use it. I sometimes forget and I know I have to get better about it.
It’s easy to forget or find something more fun to do. But if we’re diligent with rolling we’re less likely to get injured.
Awesome tips for runners! Foam rollers seem so essential!
They are essential for all athletes. Yogis, runners, CrossFitters, cyclists — you name it and you should be using it!
I try to foam roll before every run, especially those early morning #5at5’s because my muscles need some waking up before hitting the road. And, I foam roll after most of my runs…key word: most. I do need to be better disciplined about the 30-second rule, too.
I admit I’ve never rolled before a run. I never understood the need to until late. But now I know better!
Such a great reminder – I always intend to foam roll more than I do!
It’s a habit we need to create but once it’s there it’s there for good!
These are great tips that you’ve shared! This is helpful information to get the best results from the foam roll.
Foam rolling is important for everyone, not just runners! Hopefully it helps.
I am so bad with remembering to foam roll. It’s one of those things that I know is good for me, but I just always forget (or consciously skip? lol) doing.
I used to skip it all the time. Now notsomuch. I know better!
I’ve been trying to be better at foam rolling and it really pays off. With a race coming up this weekend, I’m really focusing on my left glute/piriformis/hamstring area.
It does pay off! Consistency is key.
This is such a great PSA! It’s such an important tool!
It is! I hope it helps. 🙂
I’ve been using massage balls for SMR recently – for whatever reason I tend to use them more consistently than the foam roller, which sounds kinda masochistic since they can definitely be more painful too.
Ha! Yes, definitely more painful. But whatever works and gets the knots out!!
I haven’t been running much, but I have been working out in the mornings. I usually get right to those squats (or whatever) without any warm-up and that’s been bothering me (not physically, just mentally, I’ve been thinking I need to warm-up first). This makes me think that foam rolling may be my answer! When foam rolling as a warm-up, do you still recommend the 30-second hold?
YES, always hold for 30 seconds. Always always. Otherwise you’re not getting the work done and you’re just massaging the area. Which is nice and all, but you really want to release the adhesions. The adhesions are what cause the muscle imbalance and if you’re running on imbalanced muscles you’re setting yourself up for injury. Always hold for 30 seconds.
Thanks, Rachel! Such great information. I need to be better about this.
When I first started foam rolling I was all sorts of confused. This blog post would have helped me immensely! Great tips.
Ah, sorry it’s too late for you! Hopefully it’s not too late for someone else. 😉
Oh how I love to hate foam rolling. It feels so good after, but so torturous during it, ha!
So torturous during! But totally worth it. 🙂
I’m not a runner but I love my foam roller. I was just using it today to work out some kinks in my back.
I foam roll after each run, but I’m starting to think that I’m not doing it right or for a long enough period of time. I really needed this reminder!
I know I should foam roll but I don’t. It takes too long. Lame excuse I know.
It took me awhile to buy into the idea that I should foam roll, but ever since I did its been such a life saver. Foam roller for life!
You’re not alone. But the science is there so we all need to make sure we’re keeping up with it.
[…] Runners: You Need to Foam Roll! […]
Do you regularly foam roll? After most runs.
Do you hold the spot for 30 seconds or longer? I will need to incorporate this tip.
Good for you! It will help. Foam rolling is great before running, too.
My bad.
I don’t even own one.
What?! Darlene!!! Bad girl! Get a foam roller ASAP!
I did not know about the 30 seconds! I often hold my stretches that long but had no idea about rolling. Great post 🙂
Thanks! Keep it up!
Foam rollin and stretching were two things I was always terrible at doing and now I’m paying for it! I will never skip a foam rolling session again. Now I’m dealing with a really stubborn and annoying injury.
Do you regularly foam roll? Yes have been doing so for many years.
Do you hold the spot for 30 seconds or longer? Never tried this – shall do so now!