A Runner’s Guide to Foam Rolling

For some of you foam rolling is not a new concept and is a part of your daily routine but for others it is something that is a little more foreign or something that you have never heard of. However, for runners or athletes, foam rolling can be a life saver for those ‘in-between remedial massage’ times and can provide a myofascial release that you can do at home. There are many different types of rollers such as, long, short, trigger point rollers, thin, hand held etc however it doesn’t really matter which roller you purchase as long as you are going to feel comfortable using it.

 
How can it help?

Running is a very repetitive action on the body and as a result the fascia can stiffen up causing tension, restrictions and alignment issues.  Foam rolling can assist your circulatory and oxygen transport system to your muscles and will aid in better range of motion which will increase muscle performance.

It helps release the fascia (which is sheets of connective tissue that help stabilise and separate muscles from other organs) by reducing scar tissue and soft tissue adhesions with the application of pressure.
It can also reduce pain in the body by helping reduce Trigger Points.

Trigger Points develop after constant ‘mini’ contractions that occur in the spindle fibres within the muscle.  This even occurs upon resting and is tension that you are often unaware of.
This creates a tight ‘knot or nodule’ within the muscle band.  There are two types of Trigger Point’s. One Trigger Point is a latent trigger point and the other is an active trigger point.

Latent trigger points present with muscle shortening and pain that occurs only on application of external pressure whereas an active trigger point can produce referred pain and are often responsible for pain complaints. They can also be associated with muscle weakness, parasthesia and temperature changes in the body.  
Trigger points can became active by poor posture, overuse or muscle imbalance.
 
How to use

• Generally roll back and forth along the muscle line.  Slow down the movements when you feel a painful or tight area. As a gauge spend around 30 seconds rolling. Stop and repeat.

• It is important to use your own body weight while rolling. Adjusting your weight elsewhere due to extremely tender spots is a gentler approach and you will be able to increase the pressure as the muscle relaxes.

• Do not roll the bottom half of your ITB down towards your knee.  This can lead to injury. Rolling the top half closer to your glutes will better release this area.

• Do not roll over bony locations.

• The pain that you experience should be ‘good’ pain.  If it is extremely painful reduce your pressure or stop rolling the area.  Rolling over an injury site or an area that is already inflamed can lead to further soft tissue damage.

• If you are rolling over a trigger point it is best to shorten your roll lengthen and to reduce you’re speed of rolling.  You want to target the trigger point alone and to increase blood flow to this area. Do not over work a trigger point. A latent trigger point can be overworked and can be made active which will create more pain within the muscle area.

 
When is best to roll?
Performing a light roll before a run can increase the blood flow to the muscles.  Targeting the ITB, glutes, thoracic, hamstring, calf and quad will be ideal.  Don’t concentrate on trigger points at this stage.
Targeting trigger points after a run will be the ideal time.  Your muscles will be warm and pliable making it much easier to roll the muscle.  

Does it hurt?
There can be some pain associated with rolling.  This is because essentially you are ‘breaking’ the muscles fibres apart in the adhesion points or trigger points.  That is why it is important to keep the rolling to short bursts and not having lengthy rolling sessions.  Just think, it will aid in your recovery!


BEST MUSCLES TO TARGET

1. Tibialis Anterior
This muscle helps to raise (dorsiflex) the foot at the ankle and also inversion of the foot but only when the foot is hanging free. It is a muscle primarily used when walking and running to help stabilise the ankle. Tibialis Anterior is associated with shin splints so it is good to try and keep it relaxed and loose.
Start at the top of the muscle and roll down and then back up again.

​2. Gastrocnemius (calf) The action of the calf is to plantar flex the foot at the ankle joint and to flex the leg at the knee joint. A very tight calf can result in Achilles tendon injuries as the muscle attaches to the heel with the Achilles tendon. Calf strains are also a common injury for this area.
Foam rolling will assist in breaking up the muscle fibres in the adhesion points which will give you the ability to better stretch the muscle and return it to it's correct resting length.
To foam roll this area, slightly internally rotate the leg and centre the roller on the muscle. You only need to roll the middle section of this muscle, do not roll the Achilles tendon. 
You can use the other leg to add more pressure if you feel the need.

​3. Hamstring
A major stabilising muscle group for the hip and knee, the hamstring group consists of three posterior thigh muscles; – semimembranosus, semitendinosus and the biceps femoris.  These muscles help flexion of the knee and extension of the hip.
Start rolling from just under the glute on the right hamstring.  Glide up and down the length of the muscle. Try and keep the leg as relaxed as possible while you roll.

​4. Iliotibial Band (ITB)
Due to its fascia connection with the tibialis anterior and the large roll it has in the running/walking action, it’s no wonder the ITB is a cause of complaint from most runners. One of the most common injuries that runners face is known as Iliotibial Band Syndrome (inflammation of the fascia).  Alongside professional treatments, foam rolling will greatly assist with this condition.
Even though a lot of people like to roll this area and I do feel it does assist in fascia release, it is an area I would have some caution about in relation to the attachment at the knee. I feel that rolling the Tensor Fasciae Latae, Gluteus Medius and Maximus will tend to ease off this fascia more safely and more effectively.  Rest your upper lateral thigh on the roller.  Roll to the half way point of your ITB and then back up again.

​5. Gluteals (Buttocks)
The Glutes are the largest stabilising muscles for the pelvis and they include the Gluteus Minus, Gluteus Medius and Gluteus Maximus.
The Piriformis muscle is the deepest muscle in the buttocks area and can cause the very uncomfortable syndrome, sciatica. The sciatic nerve runs directly through this muscle and when the muscle is constricted and tight can impinge on the nerve resulting in sharp pain down the leg.

The Gluteus Maximus muscle initiates hip extension which is the essence of running, hence why the muscle can quickly become overworked and fatigued. Lower back pain is a major factor with tight Gluteus.

To foam roll this area, you can simply sit on the roller and roll back and forth, holding on any areas that are extremely tight and painful. If you want to target the Piriformis muscle Trigger Point, place one foot on the opposite knee and hold – you won’t miss it! How long do you hold each Trigger Point? If it is reaching a 7-8/10 on your pain scale, hold until it reaches a 3-4/10 on your pain scale and repeat another 3 times.

​6. Thoracic Spine Release
If long distance runner’s become fatigued while running, an unconscious pattern of dropping the shoulder/s (anterior rotation of the shoulder) tends to develop.
This can lead to a deep twisting within the body that can create alignment issues.  I would always recommend a thoracic release after running.
Simply rest your upper back on the roller, take a deep breath in and on the out breathe roll over. Hold for a few breathes and come out of the position.

​7. Quadriceps
Much like the hamstrings, the quadriceps group consists of four powerful muscles that cover the anterior aspect of the thigh. They are the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius.
Having an imbalance in this area can contribute too many runners’ injuries at the knee and can be a major player with poor hip alignment. This is due to their responsibility for stabilising and extending the knee as well as flexing the hip.
Working the quad and hamstrings together is always advised as tight hamstrings will be linked with an imbalance with the quads and hip flexors.
Position yourself in a plank like position and place the roller under the front of your thigh. Slowly roll up and down from the bottom of your hip to just above your knee.  Remember it is always best to avoid going to close to the knee joint itself.

Summary and Word of Caution
​Remember, if you do have an injury it is best to use the RICE method (Rest, Ice, Compression and Elevation). Do not roll over an already inflamed area.  Lymphatic drainage massage assists with swelling so is another option for recovery! Take the time to listen to your body and ensure you are incorporating remedial massage treatments into your running routine to avoid injury!
 
In health,
Carly Allen
Remedial Massage Therapist