15 Min. Foam Rolling Routine For Recovery | Voice-Over | Lower Body Release | Follow Along

👇🏼 NO TALKING VERSION:
   • 15 Min. Foam Rolling Routine For Reco...  

🤸🏼‍♀️ A relaxing 15 min. soft tissue release routine with a foam roller/massage ball.
🎯 Target Areas: lower body (feet, calves, shins, hamstrings, quads, glutes, TFL)
💭 How To Use: AFTER your run/workout OR on your rest day (this is not suitable as a warm up)
🔧 Equipment: foam roller, massage ball (small-medium)

⚡️ my foam roller: https://amzn.to/48NXSBV (affiliate link)
⚡️ my massage ball: https://amzn.to/49MfnUn (affiliate link)

#foamrolling #softtissuerelease #runningmobility

Hey team! Lots of you asked for a foam roller routine - so here it is. 😍 Below you can find some more input & research findings on FR.

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RESEARCH ON FOAM ROLLING
💡 ..to foam roll or not to foam roll? it depends 🤓
⬇️ here are a few research findings on recovery & performance summarized for you:

📌 note: this routine is for recovery and NOT intended to be used as a warm up due to length and lack of other pattern-specific movement (check out our warm up playlist instead)

😴 recovery & muscle soreness (post-workout)
- FR may enhance recovery from delayed onset of muscle soreness (DOM; Hendricks et al., 2019)
- FR may enhance recovery from exercise induced muscle damage (EIMD; Hendricks et al., 2019)

🔥 performance enhancement & flexibility (pre-workout)
- FR may reduce muscle stiffness & increase range of motion (acutely, may be limited to 10-20 mins; Hendricks et al., 2019; Behm et al., 2020) which makes it useful for sports requiring flexibility 🤸🏼‍♀️
- seems to have no negative effects on performance if performed during warm up (force production, speed; Nakamura et al., 2021)
- useful for range of motion gains but not superior to stretching (Nakamura et al., 2021)
- for optimal benefits it should be combined with an active warm up + dynamic stretching (Hendricks et al., 2019)

⏰ dosage: 1-3 sets for total of 30-120s per set and 2-4s duration per rep (Behm et al., 2021)

sources:
https://pubmed.ncbi.nlm.nih.gov/32507...
https://pubmed.ncbi.nlm.nih.gov/33105...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/35616...

👩🏼‍🦰 my personal take:
I use foam rolling sporadically - usually related to my running training. I may use it to work on my plantar fascia, calf & shin muscles before a run or throughout the week if these structures feel stiff/sore. I‘ve also used it to work on ankle mobility (foam rolling my calves) pre-olympic lifting.
In terms of warming up: I‘m a bigger fan of actually moving to increase blood flow and prepping your body with movement related to the training/workout for physical & mental readiness (compared to only hopping on the roller).
But generally speaking: if you feel like foam rolling helps you (with recovery, warming up etc.), keep doing it - don‘t overthink it! 😌