Self-myofascial release, which includes foam rolling and other self-massage techniques, can help to reduce soreness and improve range of motion, which in turn can help to prevent injuries and allow for shorter recovery periods between hard workouts. As runners, using these tools can be a great way to improve our running and feel better on our runs!
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Beyond Foam Rolling: Using Self-Myofascial Release Strategically to Prevent Injury
I think that by now most runners are somewhat familiar with what foam rolling is and the basics of how to do it, but I want to hit on a few key points that I wish I knew when I first started using a foam roller and other self-massage tools.
Self-Myofascial Release Tools
When you are starting out with self-myofascial release, I think it’s good to learn the basics and get familiar with how it should feel to foam roll or use other self-massage tools on different areas of your body. This helps you to learn what areas may be your “hot spots” and you can focus on those a little more. Also, as you get more comfortable with it you will be able to work deeper into the muscles to get a better release. If you are working with a professional like a PT or chiropractor it can be helpful to ask them to show you how to do it or make sure you are doing it correctly.
Some other tools besides a foam roller that may help you work into certain muscles better are a massage Stick, a tennis ball, a lacrosse ball, the R8 recovery roller, a massage gun, a coregeous ball, and the Supernova.
Release Your Muscles with a Plan and Intention
It’s important to recognize the purpose behind foam rolling for runners and try to use a strategic approach to it. This might mean doing some research to learn which muscles may need to be released based on personal issues/injuries/weaknesses or working with a professional who can help you identify your imbalances.
For example: I know that my right piriformis likes to tighten up on me, which can lead to other issues in my hips. Rather than just rolling that muscle over and over (which I used to do, and I think exasperated the problem at the time) I work on releasing other muscles that may be causing that muscle to tighten up. Often times the piriformis gets overworked because the glutes aren’t firing properly. This can be due to other tight muscles inhibiting the glute max or glute med. It can also reflect a problem with the other side of the hip (maybe a weak left glute med) and the piriformis works overtime to balance it out.
I learned that releasing the front of the hip flexors, adductors, and TFL help to keep my hips happy and glutes working (but it’s always a work in progress!) I also make sure to work on both sides, not just the side where I notice a problem.
Prevention is Key
It probably sounds really confusing to have to think so much about what/where to foam roll. The point is to try to think outside the box. If a particular muscle is always tight and rolling/stretching it directly isn’t helping, what else can you address that might be impacting that muscle? It’s also good to just cover all the key muscles a few times a week. Foam rolling and self-myofascial release in general can help you to recover faster from a hard workout. If you are training for a marathon it’s a great supplement to all of the running!
But really, when something is always tight we need to think about WHY. This usually means we need to address an imbalance through strength training. If we can avoid having weak muscles or overusing certain muscles, we can avoid bigger problems.
You may also like: The Most Effective Recovery Tools for Runners
Supernova for self-myofascial release on the glutes
One of my new favorite tools for releasing the glutes is the Supernova. It’s bigger and a little harder than the lacrosse ball, but I find that it’s easier to use in that area because it covers more of the bigger muscles at once.
Here is a list of the tools I like to use on some of the key muscles for self-myofascial release:
Foam roller: Quads/Hip Flexors, Adductors, Back, TFL
The stick: Calves (but it’s also great for traveling)
Supernova: Glutes, Piriformis
R8 Recovery roller: Hamstrings (and other upper leg muscles which will also get released at the same time based on the way the device works)
Now that I have a massage gun, I use that pretty much anywhere. It’s especially good when I’m feeling lazy and don’t want to get down on the floor or work too hard.
These are a few resources that have helped me to learn about the how and why of self-myofascial release:
Becoming a Supple Leapord- Kelly Starrett
Anatomy for Runners- Jay Dicharry
Runners Connect: Research on the Effectiveness of Foam Rolling
Do you incorporate foam rolling into your training/recovery routine?
What is your favorite device for self-myofascial release?
Are you aware of your “hot spots”?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
meredith @ The Cookie ChRUNicles says
Thanks for sharing this post today! I was so happy to include your link 🙂 I didn’t really start foam rolling until recently and I still don’t totally know what it is I am doing but I have found that rolling my quads makes the muscles much looser. I didn’t even realize they were tight but I think I once told you that a masseuse told me that since my quads were ticklish during massage, it meant the muscles were tight! lol. Big difference since foam rolling them.
[email protected] says
I remember you saying that! And when I forced Rob to use the R8 roller on his quads last week he said it tickled- and I told him that meant they were tight and he needed to work on loosening them up!
Thanks for giving me a reason to finally write this post:)
Michele @ paleorunningmomma says
I’m laughing because I’ve never written specifically about paleo fueling for runners on MY blog yet there’s a pretty complete post on yours!
I’m really interested in the R8 recovery roller! I haven’t been foam rolling as much as I wanted to with marathon training and I need to get back into the habit, especially post long run.
[email protected] says
Your post is VERY popular on my site! It still comes up as one of my top posts each month!
The R8 roller is good but in a different way than the foam roller. I have gotten into the habit of spending a few minutes rolling each night and I think its been really helpful so far.
Susie @ SuzLyfe says
Fantastic roudn up of all things SMFR. SO crucial to staying injury free with big mileage!
[email protected] says
Agreed! I think the problem is that people don’t usually know why they are foam rolling. I think it becomes much more useful when you have a reason for it and can see the benefits, otherwise its another chore that you will likely avoid.
Laura @ This Runner's Recipes says
Great post! We do talk so much about the importance of toam rolling but don’t always break it down—you did such a thorough and clear job! I have a plain old Spri roller and the Stick, but the stick got lost in the move. I really want to try the Grid roller!
[email protected] says
I have way too many rollers, balls, etc around the house! It’s pretty crazy- I keep a few in the basement with the workout equipment and some in the living room where I watch TV. I also find random lacrosse balls in other areas of the house.
Heather@hungryforbalance says
I have so much trouble with my left piriformis too. I actually had to go to physical therapy for a bit due to “an unhappy pelvis” as my therapist used to say. I have a foam roller, but I never use it. I know I need to be better about that.
[email protected] says
Yep, my pelvis is often not happy! Its helped a lot to know which muscles I need to focus on. Also, I see a chiropractor at least once a month to get some ART and an adjustment.
Grace @ Diary of a Runniny Snail says
I am bookmarking this post for future reference! I just bought a foam roller early this spring and it was my best investment ever. I now foam roll pretty religiously after every hard or long run, especially since I had some trouble with my IT Band earlier this summer!
[email protected] says
That is great that you have been so dedicated to foam rolling! Unfortunately, often times it takes an injury to make us see the importance of these kinds of things.
Jamie says
My calves are on FIRE after a long run. It has to be due to my stride, but after any run over 5 miles, I have to throw some compression socks on. I also get extremely sore arches after longer runs so I use a small golf ball to roll out my arches before and after all my runs!
[email protected] says
I’ve heard that people who land on their forefoot have tighter calves. Whenever my calves get tight I can tell because I will start to have random aches in my feet. Golf balls are great for rolling out the feet!
Cassi says
I’ve only used a foam roller. The only hotspots I know of are in my thighs around my IT band and pirformis muscles.
[email protected] says
It’s great that you are aware of the spots that tend to bother you!
Suzy says
Informative post! I remember the first time I used a foam roller I rolled the bejeezus out of my quads and ended up bruising them to bits. Ha! I’m such a spaz. One thing I’ve learned not to do is roll out an injury. If my muscles are tight, then yes, I foam roll them but if the tightness is more sore than tight, I stay away and let them heal up a bit first (and ice them).
[email protected] says
Yes, I think that foam rolling is great for tight muscles- even when they are a little sore, but I think when they cross that line into becoming painful that’s when you should leave it be and wait to things to calm down. I’ve also heard its better to roll muscles around the area where you feel pain.
Lesley says
It makes a lot of sense, but I didn’t think about using a lacrosse ball until my Airrosti appointments last year. OMG, can that thing dig into knots or what! You can definitely tell I’m a runner with all my foam rollers, Stick, lacrosse ball and yoga strap.
[email protected] says
Me too! And yes, the lax ball takes rolling to a whole new level!
Alyssa @ Renaissancerunnergirl says
I just started foam rolling a few months ago, although relying mostly on blogs and YouTube to figure it out I’d really like to get some expert assistance to ensure I’m doing it correctly. I didn’t know much about the different types of rollers and what to use them for so this is really helpful 🙂
[email protected] says
Glad you found it helpful! It can definitely be overwhelming at first:)
Lauren @ ihadabiglunch says
I’ve been stalling on getting a lacrosse ball…but that Supernova actually looks killer too. Maybe I’ll bite the bullet and get that!
Janelle @ Run With No Regrets says
This is great! I tried the Stick in the store and loved it, maybe I should get it after all…I Have a really cheap foam roller and I have another roller I use for my feet and calves.
[email protected] says
I find the stick easier to use than the foam roller…so when I don’t have the energy to actually foam roll, the stick works great:) I also love that its so much smaller so I can bring it with me when I travel.
[email protected] says
I used to foam roll all the time and it really is so good for you! At this point in my training I’m already happy that I made stretching and planks a habit again. After having kids I’m happy if I get that daily run in. Now if I could foam roll at least just once or twice a week that would make a huge difference in my recovery. Great post, by the way.
[email protected] says
It really is one extra thing to do, right? I do think there are alot of benefits, so if you can add it in again that would be great. I usually force myself to roll for a few minutes before bed or if Im watching TV at night.
Natalie says
Great post! I am still learning all the fine details about foam rolling – what works best, what to leave alone. Love all the info – and the link to other articles.
Have a great weekend!!
[email protected] says
Glad you enjoyed! Have a great weekend as well:)
jill conyers says
I don’t incorporate foam rolling and SMR all the time but when it’s needed for a specific tightness nothing else will do. Great info.
Is it just me or does rolling take a long time. That’s the biggest reason I don’t do it more often.
[email protected] says
It can take a while, especially if you are covering everything. I spend about 15 minutes each evening foam rolling, with a little extra time on anywhere that feels tight.
Sue @ This Mama Runs for Cupcakes says
Great post. I just bought one of those grid rollers yesterday! BTW, be careful with the video on your side bar. I kept trying to comment about 5 times and the screen would automatically go back to the top while it kept reloading. Had it not been your blog I probably would have left and not come back.
[email protected] says
Thanks for letting me know! I had no idea- I’ll probably just take that down!
[email protected] says
I think I took the one that was causing problems down. Please let me know if you have issues again- I’ll definitely be on the look-out though! Thanks!
Sue @ This Mama Runs for Cupcakes says
Yep, problem fixed!
Wendy@Taking the Long Way Home says
Great post! I’m a huge fan of foam rolling, and I have a lacrosse ball. CrossFit really makes my muscles sore, and if it weren’t for myofascial release, I wouldn’t be able to run for a couple days after I work with my coach. As it is, I’m still sore even with all the work I do at home. I’m going to look into the Supernova.
[email protected] says
It really is a great way to reduce soreness and recover faster! If your glutes ever get sore, I would highly recommend the supernova:)
Catrina says
Excellent tips, Lisa!
I had an excellent massage before I left South Africa and he said exactly that: think about the WHY if you have pain somewhere.
Usually, there’s an imbalance that needs to be addressed. Have that treated by a PT and do some targeted strength training.
Lisa @ Mile By Mile says
Exactly! Massages can be so helpful but its also important to try to prevent muscles from getting tight in the first place!
Deborah Brooks says
I agree these tools are fabulous for keeping us up and running. It can seem like a lot to keep up with but it is worth it. My fave tools are the also the roller, roll8 and my theragn mini
Lisa @ Mile By Mile says
I always feel so much better when I spend a few minutes each day rolling out any tight spots!
Kimberly Hatting says
UP until I got my Theragun, my $8 beaded rolling stick was my favorite tool. The “gun” definitely is my favorite now, though. I probably should use my foam roller once in awhile, but I’m so hooked on the Theragun, it’s hard to go back!
Lisa @ Mile By Mile says
Massage guns are really nice! I do like the large rollers for my back though, which always gets tight.
Chocolaterunsjudy says
You know I love my MFR! I particularly love the vibrating ball I got last year when I did a Triggerpoint Course.
Lisa @ Mile By Mile says
That sounds like a great tool! I heard they have foam rollers like that too. Sounds kind of like combining a foam roller and massage gun!
Shathiso says
I love that you say it’s also important to look at the WHY if something is always tight. I’ve found the tennis ball to be surprisingly effective for rolling some of those hard to get places. I also love using it under my feet.
Darlene S. Cardillo says
Great tips.
Love my massage gun. I can use it everywhere.