Your Post-Run Express Foam Rolling Routine

Are you stretching after your run?

Most of us aren’t. We are so dang tired or are so pumped we even made it all those miles that we head right to the fridge for a bottle of water (or to start eating everything in there) and move on with our day.

I get it. Static stretching takes time. Time you most likely didn't account for. And if you really want to loosen and lengthen your muscles with this old school method, it could take up to 15 extra minutes (boo).

The good news is that static stretching isn't going to make a big difference in your recovery. If you want to boost your healing and recovery, foam rolling is going to give you these results and require less time. Don't miss the critical opportunity to flush lactic acid, loosen fascia tightness, and prevent lower body pain after your run!

If you:

• are super sore after your runs
• have any knee or low back pain after your run
• notice that you recover slowly (fatigue and stiffness that lasts for a few days)

Grab a foam roller, girl!

Here are my 3 favorite fascia techniques that you can do post run that will help significantly improve your recovery and reduce pain. Best of all: it takes 4 minutes.

1. High, lateral calf

I like using a harder, softball size fascia release tool for this spot. If you don’t have one, you can do this same move on a foam roller (it may not feel quite as intense however). 

Place the upper, outside part of your calf on the softball size tool. Let the weight of your leg rest into it so you compress that area of fascia as much as possible. Then, slowly roll your leg side to side. As you roll your toe out away from you, you may feel a “bump” or “clunk” as you cross-fiber that spot. This is actually what you want to happen! So no need to panic. 

This area gets tight and congested if you are a runner and can also contribute to tight knees or knee pain. Do 6-10 “clunks” in two similar spots on each leg.

2. Low to mid quads

Whip out your standard foam roller and lay on your quads (hold yourself up like you are doing a plank). Sink your body-weight into an area around the mid to low part of your quads.

Slowly bend both knees back like you are doing a hamstring curl (see above photo). When you get to about 90 degrees, slowly rock your heel from side to side. You might feel more “clunks” here as well! Again, this is a good sign that you are releasing fascia effectively. 

Do 6-10 side to side rocks. Pick one more spot in the low to mid quad and repeat the same flow on the other side. 

3. IT bands

Lay perpendicular on the roller on your IT bands. You can stack your legs (see photo above) or if that’s too intense you can drop your top leg and place that foot on the floor in front of you. 

Once you relax into an area in the middle to lower part of your IT band (although stay at least 3 inches away from your knee), bend your knee back like you are doing a hamstring curl. Slowly bend and straighten your knee a few times. Then when your leg is straight, roll your leg back and forth. Make sure you roll from the ball of femur (upper leg bone) as opposed to just moving your hips. I suggest watching the video below for a better visual.

Follow Along Video

Here is a follow-along video of these techniques! Because I’m chatty it takes more like 5 minutes (story of my life) but you can shorten or lengthen this based on what feels good for your body. 

Also please note: this is a very simplified routine. If you are experiencing pain that’s making your runs miserable or preventing you from running at all, check out Pain Liberation Academy! This virtual academy gives you simple, follow along programs for plantar fasciitis, low back pain, knee pain, shoulder pain, neck pain, sciatica, and more that guarantees you'll feel a significant difference in your pain in as little 30 days.