POST RUN FOAM ROLL, by Run and Stretch on YouTube. 8 min 51 s.
- Video length
- 8 min 51 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Start with your calves. Sit on the floor with the foam roller under one calf and your hands behind you for support.
Lift your hips slightly and roll slowly from the ankle up to below the knee. Pause on any tender spot for at least 30 seconds.
Switch to the other calf and repeat the same slow rolling for the same amount of time.
Move to your quads. Lie face down with the roller under the front of one thigh and support yourself on your forearms.
Roll slowly along the front of the thigh from just above the knee to the hip. Keep your breathing steady.
Change sides and roll the other quad the same way, pausing on tight spots.
Roll your glutes. Sit on the roller with one ankle crossed over the other knee and lean slightly to the working side.
Roll back and forth over the glute, then switch sides and repeat.
Finish the remaining exercises in the routine, keeping each pass slow and controlled.
Stand up, walk around for a minute and drink some water to finish your recovery.
Tips and common mistakes
Roll slowly, not fast, and spend at least 30 seconds on each tender spot.
If you cannot breathe easily, you are pressing too hard, so ease off.
Avoid rolling directly over joints, the lower back or any sharp pain.
Foam roll within a few minutes of finishing your run for the best effect.
Questions
How long should I foam roll after a run?
About 5 to 10 minutes is enough. Keep each pass slow and pause on tight spots rather than rushing through the whole routine.
Can I foam roll on a hard floor?
Yes, but a mat or carpet gives a little cushioning. A hard floor makes it easier to press too hard, so lighten the pressure.
Should foam rolling hurt?
It can feel tender, but it should not be sharp or make you hold your breath. Ease off if the pressure is too much.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
