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Foam rollers - a runner's friend
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Foam rollers – A runner’s friend
When I was training for the Vermont City marathon in 2004 I developed this nagging anterior knee pain. At that point I was finishing graduate school and starting to work as a personal trainer in Albuquerque for Wellbridge. I turned to an experienced trainer in the knee injury department. He proceeded to show me how to foam roll my IT bands. I couldn’t believe how excruciatingly painful this was. Since I was determined to still run this marathon I continued to use the foam roller on my IT bands, quads, calves and hamstrings. What is so magical about my beloved foam roller might you ask?
Runners who put in a lot of mileage often develop knots in their IT bands, quadriceps and hamstrings. Regular stretching is good for healthy muscles, but it doesn’t attack those nasty knots. If you’ve ever had a really good massage therapist you know that the direct pressure releases these knots. You can use a foam roller to apply this direct pressure using your own body weight.
Incorporate the following foam rolling exercises into your running regime and you’ll improve muscle soreness and tightness. In addition you’ll help increase your joint’s range of motion and neuromuscular efficiency. When neuromuscular efficiency is compromised movement patterns can become faulty causing injuries. Therefore the foam roller is a runner’s friend and a worthwhile investment!
Foam rolling guidelines
1. Keep a drawn in maneuver (abdominals in). This keep the lumbo- pelvic- hip complex stable during the exercise
2. Warm up and stretch a little before foam rolling
3. Roll back and forth over the painful area for about a minute or until you feel like it is loosening up
4. Foam roll after every run!
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