How to Use a Foam Roller After a Half Marathon

Running a half marathon is no joke. It is strenuous on the body and on the mind. Many racers find that their legs are sore for days after a race, regardless of how fit they are. Ease muscle soreness by using a foam roller. A foam roller breaks down knots and loosens tight muscles and thus helps get you back on your feet quicker.

Calf Roll

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.

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

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

Hamstring Roll

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.

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

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

Quadriceps Roll

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

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

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

Outer Thigh Roll

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

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

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

Items you will need

  • Foam roller

Tip

  • 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.

Warning

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

About the Author

Kaitlin Condon is a holistic health coach and certified physical fitness/wellness specialist. She is a contributing health writer for the teen magazine "Miabella," as well as several online publications.