Strive for 5: Foam rolling for walkers and runners

Renzelli-Kiger

Mary Ann Renzelli-Kiger is the owner of Strength Balance Yoga Studio. She holds an M.A. education degree from West Virginia University, is a certified personal trainer through the National Academy of Sports Medicine and is an American Council on Exercise E-200 Hour Registered Yoga Teacher.

CLARKSBURG, W.Va. (WV News) — Tight muscles are no fun. They get achy and tired, making exercise and other activities a chore. You may also find that tight muscles leave you feeling less flexible when you try to move. A good massage can loosen up your tight spots, but if you can't get a professional massage, try a foam roller instead.

What Is a Foam Roller?

Foam rollers are large cylinders made of solid foam. They come in different sizes and firmness levels. You can use them to massage large muscle groups. Often they are used after a workout to ward off soreness, or as part of a warm-up to make sure muscles are loose before exercising. Other people use them to stretch away tension.

Foam Rolling Benefits:

Improved flexibility and joint range of motion.

Decreased muscle pain and tension.

Enhanced performance.

Decreased risk of injury.

What Does a Foam Roller Do?

Foam rollers, like a massage, are a type of self-myofascial release technique --SMR — The fascia is a layer of fibrous tissue that surrounds your muscles. It contains and protects your muscles, and helps the muscles move smoothly so you can be active.

If your muscles are overworked or injured, the fascia can contract to protect the muscles from further injury. Myofascial release techniques carefully manipulate the tissues and let them relax into a loosened state.

6 Basic Foam Roller Exercises

If you are unsure if you are healthy enough for foam rolling, call your doctor. They can discuss the risks and benefits with you.

For each foam roller exercise below roll slowly for 30 to 60 seconds pausing and letting the muscle relax around the roller when you hit a tight or tender spot Target dense areas of muscle tissue and avoid the abdomen, lowback, chest and neck

Glutes / Piriformis

Sit on the foam roller with knees bent roll forward & backwards this allows you access your piriformis a muscle located deep within the glutes. Try leaning to one side and rolling the left 30 sec then the right.

Illiotibial Band: & Tensor Fascia Latae (TFL)

Lie on your side, legs extended, with your outer thigh on the roller.

Cross your top leg across your bottom leg and rest your foot on the ground.

Use your arm to support your upper body.

Roll down the outside of your leg and hip

If you hit a painful spot, pause for a few breaths. Continue for 30 seconds. Repeat on the other side.

Hamstrings Roll Out

Sit on the floor with your legs extended forward. Lift yourself up and back until the roller is touching the back of your leg between the knee and hip Slowly move forward and back along the length of your thigh Continue for about 30 seconds.

Calves

From a seated position place the foam roller underneath the calf and stack the other leg on top — use your arms for support repeat on the other side;

Quadriceps

Start in a plank position with the roller under your thigh

Push your body forward and back, so the roller goes over the length of your quad. Maintain steady pressure. Continue for about 30 seconds.

Upper Back/Thoracic Spine

Lie on the floor with your knees bent. Rest your shoulders against the roller.

Raise your hips and use your feet to push your upper body back and forth along the roller. Do not roll the lower back or the neck.

Continue for about 30 seconds.

Final Chest & Shoulder Stretch

Lay on the foam roller so that the entire roller is under the head and spine

Allow the arms to open to the floor — keep knees bent and just hold this stretch for a few minutes as your relax. Improves posture and opens tight chest muscles.

The Final Word

Foam rolling is a great way to loosen up tight muscles and can be used as part of your routine whether you’re running or not. It's important to find the right density, size, and surface for you, but with so many options out there it's easy to find what works best for your body. Experiment and have fun with it!

For more on this topic, check out demonstration videos and more on the Cecil Jarvis Greater Clarksburg 10K Facebook page.

The Cecil Jarvis Greater Clarksburg 10K, 2-Mile and Kids K is on Saturday, June 17.

Join us for practice runs/walks on the course every Thursday at 6 p.m. through June 15. We will meet at the Clarksburg Fire Station. See you there!

Renzelli-Kiger

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