ACB Personal Trainer Jessie Singleton says, "It is not a replacement for proper stretching, warming up or cooling down, but when used often and correctly, the foam roller can help runners avoid many sport-related injuries and greatly help release muscle tension in the days or weeks between regular massage appointments."
The iliotibial band, the band that runs on the outside of the leg from the hip to just below the knee, is one of the parts of the body most susceptible to injury in runners. Roll the foam roller on the side of the leg, slowly back and forth toward the top of the leg, particularly on the quad, where it meets the IT band. This helps to increase blood flow and circulation, aiding healing and preventing injury. The foam roller can be used on any part of the body, but be sure to avoid torn muscles.
There are several different types of foam rollers available from the original foam roller to Trigger Point Therapy to the Rumble Roller. Each roller effectively stretches the muscle out in a similar manner, though the denser the roller or the deeper the ridges on the roller, the more intense the stretch will be. The participants in Running Club use roller following almost all of the resistance training days and are challenged to use them on their own after individual workouts.
|ACB's trainers getting together for some fascia-release time.|