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
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.
