How To Use A Foam Roller | Strength And Conditioning For Triathletes





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Published on Dec 4, 2017

Using a foam roller is a cheap and easy way to do self-massage. Keeping your legs fresh and ready for your next training session. And the best part about it, you can take it with you anywhere you go. But, if you are worried that you haven't quite got room in your bag to fit this, then you could also use something like a spiky ball, or similar. And it will do the same job.

But before we get started, just a little warning. If you do these exercises properly, they can be a bit uncomfortable on the foam roller. But on the plus side, you will get a benefit in the long term.

We're gonna work from the bottom to the top. So that means we're gonna start with our calf muscles. And you probably notice I've swapped for a different foam roller. Now this one is slightly softer and more forgiving. And that's 'cause for me, my calves are quite tight and quite sensitive. So, go with what you need. And from this position, take the weights into you hands, so you can lift up. And then you can roll just nice and slowly. Your calf muscles moving over the top of the foam roller. And you want to try and get the full length of the muscle right up 'til just beneath your knees. And then very gradually, roll back again. And then, if you find this isn't quite enough pressure, you can always put one leg on top of the other, and then you're just working the muscle of the bottom leg. And then roll over that way. But for me, my calves are so tight, that's actually a little bit too much. So I'm just gonna stick with doing both legs at once.

Moving on up the body, and staying in a supine position. So on your back. We're gonna go to hamstrings next. So basically, from just above your knee, up to your bottom. And this time, I'm opting to do one leg at a time. So it's not quite as much pressure. I'm gonna start just behind my knee. And then take the weight onto the foam roller. Rolling all the way up. And then slowly back down. Now again, if you wanted to add the pressure, you could do, as I showed you in the past, I put one leg on top of the other. Or, you could do it with both legs at once if you've got a wider foam roller.

But now it's time to move on to your front, into the prone position. 'Cause we're going to working on your quadricep muscles. Basically the front of your thighs. So from just above your knee, into your hip. And I personally find this exercise easier to do with both legs at once. It's just a slightly easier position to find. So, from here, you're just going to lie over the top of the foam roller. Again, taking the weight in your hands. And you're gonna roll your body from your hips, down to your knees. And then back again. Nice and gently.

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