15 Min. Foam Rolling Routine For Recovery | Lower Body Release For Runners | Follow Along

👇🏼 VOICE-OVER VERSION (feat. instructions):
• 15 Min. Foam Rolling R...
🤸🏼‍♀️ 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: amzn.to/48NXSBV (affiliate link)
⚡️ my massage ball: 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 recent 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:
pubmed.ncbi.nlm.nih.gov/32507...
pubmed.ncbi.nlm.nih.gov/33105...
www.ncbi.nlm.nih.gov/pmc/arti...
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! 😌

[@julia.reppel]

Hey Team! If you‘re curious about foam rolling and its benefits (a hot debate) - check out the description box where I summarized some recent research findings on performance and recovery for you. You can also read about my personal take on FR and how I use it. 😋 Let‘s own it! xx Julia

[@dmarie4192]

Yes yes yes.more of these please

[@julia.reppel]

👏🏼☺️

[@hermanbraker18]

Great this workout thanks for your workouts happy weekend

[@Terminatrix0214]

Ich bin sehr zufrieden mit dem Zylindertraining! Vielen Dank!!❤❤

[@janethmariscal]

Yay! So happy you posted this! I love all your warm up and cool down videos. This is another one I can add to my daily videos.

[@julia.reppel]

thank youuu 🥰

Practical! Thanks for the ideas.

[@julia.reppel]

pleasure!

[@HomeWorkouts_LS]

Yes thank you! Gonna do this routine all the time

[@julia.reppel]

what a staple 😍

[@fatimaezzahra620]

girl this is exactly what i needed today, thank you 💓

[@julia.reppel]

yay 🤩

[@Titanica167]

I'm excited to try this since I have a foam roller!

[@julia.reppel]

Hope you liked it! 😇

[@JoshIdachaba]

This was just what I needed after my leg day yesterday. Thank you Julia! 🙏🏾

[@julia.reppel]

smashing it Josh 👏🏼🔥

[@Terrilyn_Austen]

This video is perfect timing! I just finished a 18 mile run and sssssssssssssoooooooooo need this!

[@julia.reppel]

Well done Terrilyn 👏🏼😮🔥

[@katiehughes6938]

Wow! Tested my pain threshold during the session but feel great afterward! Thanks for all you do Julia. Would love to see some more FR videos!❤

[@julia.reppel]

Thank you Katie 😍 Will do an upper body one just like this. 😎

[@osasumweneweka2183]

Julia wonderful foam roll high fives girl

[@Alyqzs]

just came home from my first 5k in weeks... what a perfect timing 💫 Thank You 🙌

[@julia.reppel]

so good to hear, you’re smashing it 👏🏼

[@4TheLoveOfHockey]

I am new to foam rolling, and am still making slow progress on my fitness, so videos like this are great. For this specific video I preferred the voiceover, since I don't know what the hell I am doing :D

[@julia.reppel]

Haha I love this! 😂

[@user-se3ip9qb2g]

Wootwoot!! Julia thank u so much for this . Thanks for listening ...and i hope u are on the mend!!! Lots of love from the Philippines . ♥️♥️♥️🙏

[@julia.reppel]

Thank you, feeling lots better already 🥰

[@user-se3ip9qb2g]

@@julia.reppel thats awesome..

[@katiehughes6938]

💪🏻🔥

[@triplea25]

This hits....❤

[@mmajinn]

And hurts🥲

[@triplea25]

@@mmajinn hurts so good.....

[@julia.reppel]

🤣😂🤣

[@emilycooper5022]

❤❤❤❤❤❤

[@Letsgohsiwb1782]

Upper body one would be great please

[@julia.reppel]

in the works already 😎✊🏼

[@lilliana7776]

Can you please do the same thing for the upper body 🙏🏻

[@julia.reppel]

on the way to you 😎

[@dorianmerrill]

This one is definitely a "hurts so good" session Julia, thanks as always!

[@gl0xxinia98]

ооо как раз приобрел валик

[@julia.reppel]

🤩 perfect timing

[@Somtric]

Funny, I literally just bought a Trigger Point Roller. Never used a roller before, so ye.

[@julia.reppel]

like I read your mind 👹

[@rridafitness2340]

🔥💪💪🏽🔥🏅🏆🌿👍🏽🌹👍

[@osasumweneweka2183]

julia magnificentt, marvelous foam roll after tempoo run cheers high fives Easter Julia with Sasu

[@julia.reppel]

let’s gooo