EnduranceSource.com

Foam rolling involves using a small piece of equipment known as a foam roller to self release muscles that tighten during running.

By alleviating muscle tightness foam rolling helps prevent the onset of running injuries. Roll the ‘tender’ spot over the foam roller, holdingg each ‘tender spot’ for approximately 30 seconds. Spend approximately 1-2 minutes on each muscle group. See below for some examples of foam rolling.

  Iliotibial Band Release Calf Muscle Release
 

  Quadriceps Release Gluteal Release