15 Min. Foam Rolling Routine For Recovery | Lower Body Release For Runners | Follow Along

👇🏼 VOICE-OVER VERSION (feat. instructions):
   • 15 Min. Foam Rolling Routine For Recovery ...  

🤸🏼‍♀️ A relaxing 15 min. soft tissue release routine with a foam roller/massage ball.
🎯 Target Areas: lower body (feet, calves, shins, hamstrings, quads, glutes, TFL)
💭 How To Use: AFTER your run/workout OR on your rest day (this is not suitable as a warm up)
🔧 Equipment: foam roller, massage ball (small-medium)

⚡️ my foam roller: https://amzn.to/48NXSBV (affiliate link)
⚡️ my massage ball: https://amzn.to/49MfnUn (affiliate link)

#foamrolling #softtissuerelease #runningmobility

Hey team! Lots of you asked for a foam roller routine - so here it is. 😍 Below you can find some more input & research findings on FR.

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RESEARCH ON FOAM ROLLING
💡 ..to foam roll or not to foam roll? it depends 🤓
⬇️ here are a few recent findings on recovery & performance summarized for you:

📌 note: this routine is for recovery and NOT intended to be used as a warm up due to length and lack of other pattern-specific movement (check out our warm up playlist instead)

😴 recovery & muscle soreness (post-workout)
FR may enhance recovery from delayed onset of muscle soreness (DOM; Hendricks et al., 2019)
FR may enhance recovery from exercise induced muscle damage (EIMD; Hendricks et al., 2019)

🔥 performance enhancement & flexibility (pre-workout)
FR may reduce muscle stiffness & increase range of motion (acutely, may be limited to 10-20 mins; Hendricks et al., 2019; Behm et al., 2020) which makes it useful for sports requiring flexibility 🤸🏼‍♀️
seems to have no negative effects on performance if performed during warm up (force production, speed; Nakamura et al., 2021)
useful for range of motion gains but not superior to stretching (Nakamura et al., 2021)
for optimal benefits it should be combined with an active warm up + dynamic stretching (Hendricks et al., 2019)

⏰ dosage: 1-3 sets for total of 30-120s per set and 2-4s duration per rep (Behm et al., 2021)

sources:
https://pubmed.ncbi.nlm.nih.gov/32507...
https://pubmed.ncbi.nlm.nih.gov/33105...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/35616...

👩🏼‍🦰 my personal take:
I use foam rolling sporadically - usually related to my running training. I may use it to work on my plantar fascia, calf & shin muscles before a run or throughout the week if these structures feel stiff/sore. I‘ve also used it to work on ankle mobility (foam rolling my calves) pre-olympic lifting.
In terms of warming up: I‘m a bigger fan of actually moving to increase blood flow and prepping your body with movement related to the training/workout for physical & mental readiness (compared to only hopping on the roller).
But generally speaking: if you feel like foam rolling helps you (with recovery, warming up etc.), keep doing it - don‘t overthink it! 😌