FOAM ROLLING FOR TIRED RUNNER MUSCLES
Foam Roll Protocol
Following your workouts when your muscles are warm, foam roll with as dense a roller as you can stand, being purposeful and specific with your rolling:
Achilles rolls. Start by placing the foam roller behind one ankle. Rest your opposite leg on top and roll your foot left to right several times. Then switch legs.
Roll calves. Make sure you’re getting from the back of your knees to the backs of your ankles. If you need more pressure, place your other leg on top of the calf that’s getting rolled.
Roll hamstrings. Make sure you’re getting from the back of your knees to the bottom of your butt. If you need more pressure, place your other leg on top of the hamstring that’s getting rolled.
Roll glutes. Place your left butt cheek on the roller, cross your right ankle over your left knee, and use that angle to roll your left glute. Switch sides. This is a potent position so don’t overdo!
Roll quads. Turn over on your belly and foam roll quads. Make sure you’re rolling from the top of your knees to your hip pocket. If you need more pressure you can put your other leg on top of the quad that’s getting rolled.
Roll shins. Kneel on the foam roller and roll your shins, top of ankles to bottom of knees. You'll want to use a softer roller here.