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

👇🏼 NO TALKING VERSION:
• 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 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:
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

[@DreamKrazy2028]

Hey, Julia! Your 15-minute foam rolling routine is a game-changer for recovery. Your dedication to helping others heal and improve their lives shines through in every move. Keep inspiring us to prioritize self-care and recovery-it's the key to unlocking our full potential! 💪

[@julia.reppel]

🤩🙏🏼

[@risanicola7099]

Ok, I had to get a mini foam roller and massage ball to try this LOL for my next leg recovery day. This looks so soothing. I usually do Yoga to stretch everything out after heavy lifting for recovery but I’m excited to incorporate this. It looks like it will feel amazing when super sore.

[@4TheLoveOfHockey]

Your narrations sound great, well composed and concise. Thanks!

[@julia.reppel]

appreciate it ☺️

[@LifeAroundPerspective]

I’m so excited for this! As the week winds down, you Inserted a gem!

[@julia.reppel]

🤩 hope you like it!!!

[@InfosPratiques]

Hi Julia, thanks for this video and all the others. I've been following you for several weeks now, and my old body thanks you. It's exactly what I needed to regain mobility with pleasure. Your videos are very professional - video quality, sound, duration, set-up, timer, etc. If a paid subscription was required to watch your videos, I would subscribe. A big thank you!

[@julia.reppel]

Appreciate this a lot 🤗💯 we do have a membership option on the channel if you want to put video requests forward etc.. No pressure though. 🙏🏼

[@charmikaparker0917]

This is game changer for my legs and hips. I have been doing it almost every night. Thank you Julia!!

[@julia.reppel]

THIS 😍 upper body one coming soon!

[@micheleedwards4362]

I love your voice overs!! This is the best foam roller video I have watched! Would it be possible for you to make a voice over video for the mobility work?

[@julia.reppel]

Thank you, that means a lot 🤗💕 They do take quite some time to make, which is why I only release them occasionally. But there’s an upper body foam rolling routine w/ voice-over coming soon!

[@magninmanon3041]

Awesome one ! I will try to do at least once a week. Such a good one again, thank you Julia !!

[@julia.reppel]

😍 love it

[@littleanina8765]

THANK YOUUUUU🎉 this is perfect🙌🏻🙌🏻🙌🏻

[@julia.reppel]

😍😍😍

[@TingleStormASMR]

This felt so good, the massage ball is such a game changer omg it feels like I'm flying now 🪽

[@julia.reppel]

movement magic 🪄😋

[@user-wy8kv3zl1g]

Much needed...thank you x

[@julia.reppel]

my pleasure!

[@hermanbraker18]

How yes this was good thanks julia 🎉🎉

[@julia.reppel]

Yay Herman 🤗

[@Run_GMD]

Thank you for posting this. I love it. This will be part of my recovery session this evening.

[@julia.reppel]

nice - enjoy 🤩

[@Run_GMD]

@@julia.reppelThanks. I did enjoy it. My run this morning felt better and I moved more easily. Just what I needed!

[@nairiiii]

Love your videos girl!!!

[@julia.reppel]

thank youuuu 🥹💕

[@justinl.175]

I liked this video for acknowledging and embracing discomfort is key, along with mindful breathing. Engaging in body work, like pushing through the discomfort of a deeper squat, or struggling to assess that last rep strengthens both body and mind. Your reminders to slow down, breathe, and embrace discomfort, not pain, resonate deeply. Also, your insight in the description about prepping both physically and mentally for workouts also really resonated with me! Furthermore, think that my relationship with my foam roller may have rekindled a bit, we will see. :)

[@julia.reppel]

Thank you for the in-depth feedback Justin! It’s always appreciated ☺️👋🏼

[@kerstin5819]

That felt so good 🙏

[@julia.reppel]

💕

[@KristinDLazar]

Oh my gosh, this was amazing! Thank you! I tell everyone who will listen about your videos 🙂

[@julia.reppel]

this is so nice, thank you!

[@LovethroughAbby]

feelllsss amazingggggg ❤❤❤ thank you soooo much !

[@julia.reppel]

☺️☺️☺️ my pleasure

[@stefanmuth648]

Great one! Will include IT in my weekly recovery programm 👍. Thx for that one!

[@julia.reppel]

yeah Stefan 👏🏼

[@StefanG84]

Danke!

[@julia.reppel]

danke dir 🤩

[@BlahzayHeetay]

I think the VO version is great for folks who have low knowledge and need additional guidance. I like the ability to switch over to the non-VO once I’ve got the hang of things.

[@julia.reppel]

I think anyone might learn something with the voice-over version. It‘s not „low-knowledge“, just more guidance and pointing people to what research suggests is optimal. 😊 I know what you mean though!

[@scandigabrielle9990]

Great stuff, thanks. Would love one for upper body as well! 🙏🙏

[@julia.reppel]

noted 😇

[@tutubeas10]

Good stuff here!

[@julia.reppel]

appreciated 🙏🏼🙏🏼🙏🏼

[@karisa1623]

I'm extremely grateful for this video! It helped me a lot and I finally learnt how to use the massage ball 😅 Thank you for providing two versions of this amazing practice- with the voice over and without 💕💕 I appreciate your work 😊

[@julia.reppel]

Thank you for the feedback Karisa 😍🫶🏼

[@karisa1623]

@@julia.reppel ❤️😊

[@Kaderlid13]

Wow, cool! Genau das, was ich brauche! Ich habe seit Jahren starke Arthrose in beiden Mittelfüßen, und daraus resultiert alles mögliche an muskulären Verspannungen (weil man natürlich dem wirklich gruseligen Schmerz ausweicht). Trotzdem oder genau deshalb mache ich (67J, w.) viel Sport. Diese Routine ist exakt passend für meine Bedürfnisse. DANKE!!❤

[@julia.reppel]

Wow, mein Respekt. 🙏🏼🙏🏼

[@MoMo-im5jc]

Yay!!!! 🤗🤗🤗

[@julia.reppel]

☺️

[@Canadian_Psycho]

Hi Julia! 👋🏽 💪🏽 🇨🇦

[@julia.reppel]

🤠🤗🇩🇪

[@axel-wn3od]

Good morning , always found foam rolling a bit hit and miss so tried this session , that lateral rolling on glutes is great - a new one for me however I will persevere also my feet are so sore so tennis ball etc will stay out thanks , great explanation

[@julia.reppel]

🤗

[@darrigb]

Thank you, Julia! I used to hate foam rolling but your explanations here were so clear and educational that I gave it another try after todays run. It was really really great! Is it ok to work on back and neck muscles with a foam roller?

[@julia.reppel]

This is awesome! 😇 I’m currently doing some research into upper body foam rolling. Will do the same kind of voice-over for it and answer your question there. ☺️

[@happyeverlaughter]

This is so good my legs feel so much better now 😊. I think I have weak anterior tibialis muscles that affects my running. Do you have any strengthening exercises you recommend?

[@julia.reppel]

Love it 🙏🏼 Try one of my feet & ankle routines (there’s a long one and a short one). Both incorporate things like the penguin march and foot tapping which are great to strengthen the muscle. 🔥 Otherwise you could do a banded ankle dorsiflexion. ☺️

[@happyeverlaughter]

@@julia.reppel Thank you so much , I’ll try them out 😊.

[@lauramiller3160]

Thank you so much for this video, this one along with all your others have been so helpful. A question, you mentioned strengthening the outer shin muscle. How would you go about doing that?

[@julia.reppel]

Appreciate it Laura! ☺️ Your M. tibialis anterior is responsible for lifting your foot/toes up (towards your shin) during walking and running (mainly). Therefore you can train it with the same movement pattern - adding resistance here can be useful e.g. via a band or a weight pulling the foot/toes in the opposite direction.

[@lauramiller3160]

Thank you!

[@heatherpoletti6692]

I needed this. Felt amazing and a little uncomfortable.

[@julia.reppel]

as it should 👏🏼👏🏼👏🏼

[@Letsgohsiwb1782]

Plesse do a upper body one❤❤🎉

[@julia.reppel]

in the works 😍 already filmed ✔️

[@yohanesingkiriwang6571]

Which brand of FR do you recommend and use? Cheers

[@julia.reppel]

They’re linked in the description. 🤗

[@joseantoniosanz9045]

You have the perfect body. Amazing

[@denirobernard9745]

Why don't you upload videos twice? With voiceover and without? I follow a car detail channel and he releases his videos in english and in french Could be a solid idea🎉

[@julia.reppel]

That’s exactly what I did and what I always do whenever I decide to upload a voice-over routine. 🤗

[@denirobernard9745]

@julia.reppel oh no shit?! I always get linked to the ones without you talking and my gf ends up asking me for verbal pointers. Lol. Well, just act like I was never here. We will go back and check them out, thank you!