How to Use a Foam Roller After a Half Marathon

Calf Roll

Step 1

Sit on the floor with your legs straight out in front of you and place a foam roller under your calves. Place your hands at your sides to support your weight.

Step 2

Lift your body up with your arms and slowly roll back and forth over the roll from your knees to your ankles.

Step 3

Roll for 30 seconds and then rest. Repeat three times.

Hamstring Roll

Step 1

Sit with your right knee bent and your left leg straight out in front of you. Place a foam roller under your left thigh. Place your hands next to you for support.

Step 2

Lift yourself up with your arms and slowly roll back and forth over the roller from your knee to just under your left glute.

Step 3

Roll for 30 seconds and then switch legs. Repeat three times.

Quadriceps Roll

Step 1

Lie on your stomach with the foam roller under your thighs. Prop yourself up on your elbows for support.

Step 2

Lean to the left slightly and roll from the top of your left hip to your knee.

Step 3

Roll for 30 seconds and then lean to the right and roll the right leg for 30 seconds. Repeat three times.

Outer Thigh Roll

Step 1

Lie on your left side with the foam roller under your left hip. Place your hands on the floor for support.

Step 2

Slowly roll from the top of your left hip down the side of your leg to your knee.

Step 3

Roll for 30 seconds and then switch legs. Repeat three times.

Tips

• Foam rolling will be uncomfortable at first. Keep foam rolling sessions short when you first begin and then gradually increase them as you use the roller more often.

Warnings

• Be careful not to roll over your knee when foam rolling. This can result in knee injury.

Things You'll Need

• Foam roller