Foam Rolling for Runners and Cyclists

It is a busy time of year for running and cycling enthusiasts, building up to end of year events and Recovery is an essential but often overlooked part of race preparation and ongoing training.
 
Foam rolling provides a form of self-manual therapy which can be used as an effective alternative to expensive sports massages. Try it after training on warm muscles, to reduce muscle soreness and promote quicker recovery. Furthermore, evidence suggests that if performed regularly, foam rolling can help increase long term muscle flexibility.
 
The following exercises using the foam roller are particularly beneficial to runners and cyclists but also feel great after a gym session or class.
 
For each exercise, slowly roll back and forth as described for 20 to 30 seconds, keeping the roller under the muscles at all times (avoid rolling onto your joints). As you roll, take deep, slow breaths to help your muscles relax. If you hit a particularly tight or tender spot stop rolling and apply direct pressure for 30 seconds, or until the pain reduces.  Always foam roll on warm muscles and keep your core engaged to support the rolling.

Glutes (Buttocks)

• Sit with the foam roller under your glutes
• Support you body with hands & feet
• Move backwards & forwards to move the roller over the length of your glutes
• Adjust your body position to work on one butt cheek at a time

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Quads

• Keep your abs drawn in and core muscles tight, use your arms to gently roll your body forward and back moving the roller up and down from below the hip to just above your knees.
• Adjust your body position so as to work on each thigh one at a time
• To increase the intensity, stack your feet to roll one quad at a time.

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 Iliotibital (IT) Band

• Position your left hip against the roller on the floor. Cross your right leg over your left, and put both hands on the ground for support.
• Roll your left thigh back and forth over the roller from just below your hip to above your knee.
• Continue rolling for the allotted time, then switch positions to work your right leg.

• To increase the intensity stack your feet

Calves

• Sit on the floor, legs out straight and the foam roller at the base of your calf muscles
• Lift your buttocks off the ground and support yourself with your hands
• Roll the foam roller up and down the length of the calf muscle
• Rotate the leg in, then out.
• Increase intensity by placing the free leg on top of the leg being exercised

Hamstrings

• Sit on the roller with it positioned just above the back of the knee on the hamstrings
• Support you body with hands positioned beneath the shoulders
• Slide your hips forward & backwards to move the roller over the length of the hamstrings
• Adjust your body position so as to target the inside & outside of the hamstrings
• Increase intensity by placing the free leg on top of the leg being exercised