Foam rolling is ideal for endurance athletes to improve the recovery after the long sessions. With the training, the muscle tend to get stronger but shorter too. The tension on the tendons and ligaments are increasing and can lead to injuries.
Using the roller, will improve the muscle suppleness and help the muscle to recover its initial length. In fact, it is a Self Myofascial Release of the tensions in the muscles, the fascia and the tendons.
Injuries
Rolling the muscles is a great tool to avoid the usual running injuries:
1 – Patellofemoral Pain Syndrome (PFPS) – Runner’s Knee
2 – Achilles Tendon injury
3 – Plantar Fasciitis
4 – Shin splints
5 – IT band
Another common injury is the hamstring injury.
Foam rolling
Ciara Mc Mallion ( AAI Physio ) outlines the potential benefits of foam rolling in this great video.
Ciara is going through details way to use the roller on each muscle (from the upper body to the feet) using different rollers / balls :
| Different rolls | 00’00” | |
| Upper Body | 05’25” | |
| Glutes & upper legs | 13’23” | |
| Glutes | 13’23” | |
| Hamstrings | 16’50” | |
| Quads | 20’37 | |
| Lower Leg | 26’23” | |
| Calves | 26’35” | |
| Shins | 29’33” | |
| Feet | 31’42” | |
| Review | 33’12” |
Just rolling few times a week can improve your muscle suppleness and help avoid injuries.