The 7 foam roller exercises EVERY RUNNER needs to know for optimal RECOVERY!

Don’t know what to do after your runs to optimize recovery?
Ever feel like your muscles are tight, heavy, or you have a knot that just needs to be released?
Foam rolling can help increase increase blood flow, stimulate your nervous system, and allow you to perform a self myofascial release technique to your muscles the connective tissue around your muscles.
Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your running in order to allow you to move freely and limit your risk for potential injuries.
These 7 foam roller exercises will change your running game forever!
Watch, listen, and learn as I talk you through exactly how to perform these 7 foam roller exercises for optimal recovery in order to get stronger, faster, and enjoy lifelong injury free running!
Dr. Duane Scotti is an avid half marathoner, 2x marathoner, physical therapist and coach for runners and founder of Spark Healthy Runner and host of the Healthy Runner Podcast.
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0:00 Foam roller exercises for running recovery
0:33 What are the different types of foam rollers
0:52 What does foam rolling do
1:27 Top 7 Foam Roller Exercises for Running
1:29 How to foam roll calf
2:36 How do you foam roll hamstrings
3:25 How do you foam roll glutes
4:08 How to foam roll a tight IT band
5:38 How to foam roll quads
7:41 How to foam roll inner thigh
8:49 How to foam roll your mid back
10:05 Roller stick muscle release for running
10:13 How do you massage a calf with a stick
10:30 How do you massage hamstrings with a stick
10:41 How to massage quads with a stick
11:00 How do you massage shin muscles with a stick
11:29 How long should you foam roll
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#foamrolling #running #exercise #healthyrunner
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[@sparkhealthyrunner]

Ultimate Recovery Guide👉🏼 learn.sparkhealthyrunner.com/recovery

[@paulcole5504]

Wow! Very helpful. Thanks so much.

[@sparkhealthyrunner]

You’re welcome Paul!

[@johnwillard6198]

Wow so glad I found you

[@sparkhealthyrunner]

Awesome! Glad it was helpful 👊🏼

[@GigiGracietteOfficial]

This tutorial is GREAT!! Thank you!!! Saved!

[@sparkhealthyrunner]

Glad you enjoyed it Gigi ☺️

[@whitneylacombe4337]

Foam rolling is so important! Thank you for this video, it makes it so simple for visual people like myself!

[@sparkhealthyrunner]

Glad you enjoyed the visuals! Love doing these myself for many years before and after my runs 🙃

[@user-ff5nw5jq3b]

thank you super helpfull, found you o a podcast with "running explained" had lots of hip pain and couldn't figure out what's going on. after listening to that podcast I started to warm up with the foam rolling and I think its having a great impact. ( just started tho )

[@sparkhealthyrunner]

Amazing! Thanks for reaching out and so happy the pod was helpful for you! Hopefully you found this recovery guide for runners 👊🏼 learn.sparkhealthyrunner.com/recovery

[@juliedumais7653]

Super helpful- question, how long should you foam roll a muscle group?

[@sparkhealthyrunner]

Glad it was helpful and thank you for the question. 20-50 seconds per muscle unless you have a “trouble spot” that feels tight then you can spend a little more time on that spot. Definitely don’t want to spend more than 10 minutes foam rolling 👊🏼

[@TheAwksed]

Such a great resource! Bookmark it so you can easily find it!

[@sparkhealthyrunner]

@@TheAwksed glad you like coach!!