Foam Rolling Exercises for Runners. There are a few key areas that can help runners to prevent knee and IT Band pain by spending a little quality time each day with the roller.
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Foam rollers make a good alternative to yoga blocks; Use a foam roller to increase the demand of core workouts – try doing crunches while lying lengthways on a foam roller; Increase proprioception by placing a supporting hand or foot on a foam roller when performing free weight exercises e.g. the supporting hand in one-arm bent-over rows or.
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A foam roller will loosen up your muscles and help you squat much deeper, thus working your muscles harder and ultimately achieving more results in the same time period as if you weren’t using a foam roller.
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GO DEEPER ®. If you're like most athletes, your muscular tightness is beyond what a conventional foam roller can cure. Using harder rollers or PVC pipe isn't enough, because their inflexible surfaces don't work well around bones nor get close enough to muscle attachments.