Check out our video on how to use a foam roller if you are a runner!
The key areas to roll as a runner are discussed in this video: Quadriceps (front of the thighs), Iliotibial Band (ITBand – outside of the thigh), Calfs (back of lower leg), Thoracic Spine (Upper Back).
In general, Body Rolling, as shown in the video, is a useful way to release built-up myofascial tension as a result of repetitive movement patterns (such as happens with running). Practicing a regular Body Rolling routine can help to prevent injuries, via promotion of symmetry and length in the body by sequentially unwinding key areas. To avoid injury, it is important to engage the core throughout, maintain a neutral head position (by keeping the sternum lifted and collarbones wide), and breathe. Breathing helps to clear metabolic waste (lactic acid) from the tissues, increase space (length) in the Thorax (ribcage), and provide fresh oxygen (nutrition) to the tissues. It is a great way to start to really feel your own body and notice differences in tension from side to side.
