By Aaron Boike, B.S. Kinesiology, ACE Certified Trainer and Health Coach

SMR Improves Performance via Several Actions:

• Inhibition of overactive muscles that prevent good form
• Lengthening of tight muscles (ex. Hamstrings, calves, hip flexors, back etc.)
• Decrease in muscle soreness by promoting blood flow and active recovery
• Decreased risk of injury due to improved flexibility and joint range of motion

WHEN TO ROLL:

• Before your run – to release tension and inhibit overactive muscles
  • Common Target Areas: Calves, Hamstrings, Hip Flexors, Quads, Piriformis, Mid-Back, Lats and Shoulders)
• After your run – to promote active recovery and reduce soreness

HOW LONG TO ROLL FOR:

• Spend at least 45 seconds on each target area. The general rule is that your discomfort should subside by about 70% before you stop.

WAYS TO USE THE ROLLER ON A GIVEN AREA:

• Broad strokes with the roller – going the length of a muscle belly
  • Best For:
    • Warming-up before a run
    • Increasing blood flow and relieving tension post run.
• Isolated release with the roller – targeting specific areas and holding or oscillating back and forth over a small area.
  • Best For:
    • Releasing adhesions in the facia (before or after a run)
    • Inhibiting overactive muscles (before or after a run)

Foam Rolling Exercise Video Guide 

Thoracic Spine (T-spine)

Quadriceps

Hamstrings

Calves

Glutes

IT Band

Inner Thigh / Adductors

Hip Flexors