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Runners are a unique bunch. They actually enjoy running…something most of us have dreaded since we had to run a mile in middle school. Because they’re always hitting the pavement, they’re often at a higher risk for IT Band Syndrome, hip weakness, and tight leg muscles.
Below we have listed 3 simple massage exercises from Women’s Running can help prevent running injuries and keep runners on their feet. All of them you can do with just one piece of equipment – a foam roller! FEI Retail’s brand new product, BLACKROLL®, is the highest quality foam roller available, perfect for these exercises.
We must note, before you try any of these exercises, if you suspect you have an injury, please consult with your primary healthcare provider so they can determine a proper course of treatment.
- Quads
Get on your stomach and place your thighs on top of the BLACKROLL®. Support your upper body with your elbows (similar to a plank). Use your arms to push and pull your body, thereby moving the roller from your upper thighs to just above your knees. Do not roll over your knees.
- Hips
Place the outside of your thigh on the foam roller, using your arms and other leg for support. Being careful not to roll over your hip bone or knee cap, roll up and down the side of your leg.
- Hamstrings
Sit on the roller using your arms to maintain balance behind you. Push yourself from the base of your bottom to the back of your knee. Pull yourself back to the starting point. Take your time and work this area slowly and carefully.
If you’re a runner, or someone who got talked into joining a run, tryout these exercises first to prevent common runner injuries. Our new BLACKROLL® self-myofascial release products are perfect to perform massage exercises on the quads, hips, hamstrings and more. Customers in North America can get BLACKROLL® exclusively through FEI.
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