Everyone’s favorite hurts-so-good tool can help before and after runs.
, that can make your legs feel readier for your next run. Hill said it’s okay to roll with a little more pressure after your run than you do before a workout. Focus on your problems areas, both your long-term ones and any newcomers you noticed during your run. Rotate among those body spots to see if the previous round of rolling made a difference.
What if “after a run” means hours after? Is there any point to the common runner practice of rolling for a few minutes before going to bed?There may be some benefit, and there’s almost certainly no harm. In one study, foam rolling three times a week for four weeks improved scores in a stand-and-reach test of flexibility. Hill and Lombard said they saw no reason not to roll out your tender spots, or to un-scrunch your spine, at the end of a long day.
Just how does foam rolling produce its benefits? The honest answer is that experts disagree, although there appears to be some effect on the central nervous system that could lead to body-wide improvements. As the review authors put it, “There has not been any [foam rolling] research directly measuring or determining the mechanisms through which [foam rolling] operates.
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