I’ve written about foam rolling before, but it’s an essential element in my training/recovery routine and it merits repeating. Over the last week, i’ve been reminded, by my body, how important foam rolling is. After I finished the Bear 100 three weeks ago, I jumped right back into training mode, after one week off, because I have the Pony Express 100 in more 8 days. I skipped rolling for a few days in a row because I was busy and tired. My ITBand began tightening up in my left leg and my quad in my right leg. Both of which pulled the tendons guiding my knee caps resulting in tension and aching. I knew right away what it was and made sure I didn’t miss anymore days.
I get a lot of questions about when and how to stretch. My response has always been the same. If you’re going to stretch, stretch after you run not before. Muscles must be warmed up before you stretch them or you risk straining or even tearing them. You can also “freeze” your muscles, causing them to go into defense mode and reduce your range of motion. Since the idea behind stretching is to help recovery and prevent injury you sure don’t want to cause injury.
How to stretch is a more complicated question. There are so many different ways to stretch and it’s hard to know which muscles/tendons to stretch in the first place. Of course, if you’re going to stretch, it’s important to stretch big muscles you use for running: quads, hamstrings, glutes, calves, and ITBands. Stretch to the point of it feeling tight and not super tight, just when it first starts feeling tight. You should hold the stretch for twenty to thirty seconds and then release it completely. Go through your stretches two to three times depending on how tight they are.
Why do I keep saying “if” you stretch? Because using a foam roller is better than stretching. A foam roller will do everything stretching does and more. It lengthens your muscles and tendons and also increases your flexibility. The “more” of foam rolling is its ability to break up the tension in your myofascial layer (deep connective tissues).
Here are the basics of foam rolling: relax the muscles you are rolling, but keep your core tight and stable. If you let your core sag, you’re not going to get the right angle and pressure on the tendons and muscles you’re trying to hit; roll slowly over the area, going back and forth for one to two minutes. Rolling isn’t all fun and games. It hurts at times. In fact, it can hurt pretty bad when you hit a knot. If you roll on a regular basis, you develop less knots.