Foam Roller Stretching Exercises for Runners - 10 minutes rolling and stretching routine

Foam Roller Stretching Exercises for Runners help to recover from muscle fatigue and release pain from tightened leg muscles. Foam rolling is a self-myofascial release technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling is an effective tool to work with trigger points of fascia, the connective tissue wrapped around muscle tissue.
Within the muscle, this fascia exists in multiple layers. First, it wraps around every individual muscle fiber or cell. Then, it wraps around bundles of muscle fibers, called fasciculi. Lastly, it wraps around the entire muscle body. Together, these layers of fascia, apart from helping to give muscle its shape, attach to tendons and bones to help you pull, push, squat, run, bike, whatever it is you want to do.
The thing is, all on its own, muscle fascia is pretty solid and not very pliable. That could theoretically limit range of motion, or give you that feeling of stiff, tight muscles. That’s especially true if the fibers that make up your muscle fascia form what’s called “adhesions” or “trigger points". Ideally, all of these fibers are sliding by each other with ease as you move, like silky hair, but sometimes these fibers can get like hair that got some ice cream in it and it’s all stuck together. Experts say that these tangles in fascia can form for a variety of reasons such as muscle injury, inactivity, disease, inflammation, or trauma. The tissue binds to each other, loses elasticity, and forms taut bands of tissue that can be painful. Myofascial release may help separate these fibers and re-establish the integrity of the tissue.

Meanwhile, foam rolling could also improve your workouts by literally warming your muscles. The friction induced by foam rolling on targeted muscles might also help to increase temperature of the fascia and muscles.

►Video by Markian Radomskiy W4Y Productions 416-520-4434
►Music by #Fedor FM

[nikes]

Wow, I did this and it's painful but after a while it's so relaxing. Good stuff!

[Dr.TedSavchenkoHealing]

Very good explanation! Thank you very much!