Make full use of your foam roller for running

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When you run, you don't need a lot of equipment; Lace up your shoes (wear your BP doctor watch if you have one) and get started. But there's one tool that can help speed up muscle recovery and improve your performance: foam rollers.

'Foam rolls are like giving yourself a deep tissue massage,' says Abby Douek, a physical therapist and running specialist. Douek recommends making foam rolls before and after your run, depending on your goals. "When your gait pattern is inefficient (a morphologic problem caused by tight muscles), it can help to relax the muscles with foam rolls first," she says.

After running, rolling can help muscles relax, improve circulation and speed recovery time. "It reduces restrictions on the body's connective tissue. If you pause and press on a tight, painful area, you can mimic the effects of a lot of active release therapy (ART), a new type of physical exercise performed by physical therapists." "Rolling bubbles doesn't always solve the underlying problem, but it's a good way to prevent problems."

An efficient foam roller also takes less time than you might think. "It only takes five to six minutes," Duke says. You only need to attack each area for 30 seconds to be effective."

To help relax your running muscles, pay attention to these five things:

1.Gluteus maximus (muscle)
The gluteus maximus is one of the main drivers of strong strides, which is one of the reasons they tighten during heavy running.

Sit on a roller and cross your right ankle over your left knee. Focus on moving your right hip (very) slowly. Switch legs to side. If time is limited, spend some time on the outer edge of the gluteus maximus, which is usually the tightest area.

2.Hamstrings
The muscles in the back of the thighs become tense and weak from sitting, which can be made more painful by strenuous running.

Sit on the floor with your right leg straight, your left leg bent and your left foot flat on the floor. Place the foam roller under the back of your right thigh. Place your weight on the roller and roll slowly from just above the back of your knees toward your hips. Let the inner muscles face toward the center for 30 seconds, then lean outward for 30 seconds. If you want to put more pressure on the roller, you can cross one leg over the other. The switch.

3.The Dallas mavericks
The calf muscles help absorb the impact, maintain balance and generate thrust. Tight calves can cause Achilles tendon and foot problems. They can also cause pain and limit your running.

Place the roller under your right leg and knee. Focus on the abdominal muscles, from where they bulge to the back of the knee, avoiding the Achilles tendon. Roll the inside for 30 seconds, the middle for 30 seconds, then the outside for 30 seconds. The switch.

4.One of the quadruplets
These large muscles help stabilize your knees, and they also absorb impact, especially when running downhill.

Lie face down and roll the roller under your right thigh from knee to hip for 30 seconds. Then roll to the center of your body, roll for 30 seconds, and roll to the outside. The switch.

5.Gluteal muscle flexor muscle
When you run, these muscles lift your knees. Because we often spend so much time sitting down, they become shorter, which can inhibit fully effective steps.

Lie face down and place the edge of the foam roller in front of your right hip. Lower your opposite hips so that the pressure is on the muscles inside the hips, not the front bones. Rotate for 30 seconds from the tip of your quadriceps to your belly, at the height of your navel. The switch.

It comes with accessories.

The iliotibial band runs along the outside of the leg from above the hip to below the knee to help stabilize the leg. Avoid rolling over the tendon as it is often inflamed. Instead, relaxing the surrounding tissue affects it.

First, lie on your side and place the roller between your hips and waist. About 6 inches from the top of the pelvis to the outside of the hip, stopping just in front of the bone. This is the upper joint of the ITB, controlling tension. Then roll along the edge of the lateral femoris tendon to release adhesion to the front quadriceps and rear hamstring at the junction of the IT bundle. You can place one foot flat on the floor to help control your movements as you roll.

To keep track of your exercise workouts, wear a BP doctor  watch which can help you master your body condition.