Foam Rolling (Self-Myofascial Release) is an excellent way to enhance recovery following your run. The main principal behind foam rolling is autogenic inhibition. Simply put, your muscles contain special cells which monitor length and tension.
Foam rolling creates an environment of sustained tension which inhibits the specialized cells, causing relaxation of the muscle. The subsequent relaxation allows the muscle fibers to stretch, “unknot” and realign. The result is a decrease in soreness, “knots” or trigger points, and a quicker restoration of optimal muscle function.
Place the foam roller under the targeted area and allow gravity and your bodyweight to work to apply pressure. Roll along the muscle and identify areas of maximal tenderness. Once identified, pause on that spot for 30-90 seconds until discomfort is reduced. Continue this process along all areas of soreness.
Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area to scan for tender points. Switch legs and repeat. (Especially beneficial for runners or those who regularly wear shoes with elevated heels.)
Continue with the roller along the posterior lower leg to the posterior thigh. Cross the opposite leg over the top of the other to increase pressure. Slowly roll the hamstring complex from the back of the knee to the gluteal fold to scan for tender points. Switch legs and repeat.
Sit on top of the foam roller, positioned on the back of the hip, crossing one foot over the opposite knee. Lean into the hip of the crossed leg. Slowly roll on the posterior hip area to scan for tender points. Switch legs and repeat.
TENSOR FASCIA LATAE/IT BAND:
Lie on one side with the foam roller under the lateral hip. Cross the top leg over and place the foot on the floor for stability. Slowly roll along the lateral aspect of the thigh from the lateral hip to the lateral knee, being cautious of the bony structures of the lateral thigh. Scan for tender points. Switch legs and repeat.
** Lie in a prone position with elbow bent to 90 degrees and the foam roller placed under the anterior thighs. Engage core/abdominal musculature to avoid excessive lumbar extension. Cross the opposite leg over the top of the other to increase pressure. Scan the quadriceps muscle group to identify tender points. Switch legs and repeat.
Lie face down and place one thigh, flexed and abducted, over the foam roller. Engage core/abdominal musculature to avoid excessive lumbar extension. Slowly roll the upper, inner thigh to scan for tender points. Switch legs and repeat.
Lie on floor with the foam roller behind the upper back. Keep your knees bent and your hips off of the floor. Cross your hands over your chest and slowly roll along the mid to upper back, scanning for tender points.
If you experience a training injury or have an ongoing issue limiting your training, please contact the Excelsior STRIDES Team. To learn more about Excelsior and our STRIDES program, click here. You may also contact us via phone at 716-250-6539. Be sure to let our Patient Contact Specialist know that you’re registered for the Buffalo Marathon and we will get you in to see a member of our STRIDES program ASAP.