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Sore No More: Foam Rolling Tips for Runners

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Call it a runner bummer: "The repetitive motion of running is bound to cause tight spots," says Jordan D. Metzl, MD, a doctor of sports medicine at the Hospital for Special Surgery in New York City and the author of The Athlete's Book of Home Remedies. Here Dr. Metzl is on call to map out your most ouch-prone areas and help you mend them.

Roll 'Em!

Your best bet to beat aches is a stretch-then-soothe strategy, Dr. Metzl advises: "Before your run, do three minutes of dynamic stretches, including walking lunges, followed by a two-minute light jog." Once you're back home, grab a foam roller -- like the Gold's Gym 18" Foam Roller ($15, walmart.com) -- and slowly iron out your muscles with these moves.

Hips: The muscles around your hip joint, a.k.a. the hip flexors, help you draw your knee up as you stride. They can get inflamed, resulting in a feeling of tightness or even a sharp pain with every step.

Hip Flexors Roll

  • Lie facedown on floor, both thighs atop roller just above knee, torso propped up on forearms.
  • Roll body backward until roller reaches top of thighs; roll back to start. Continue for 60 seconds.

Next:  Glutes

 

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mkoleson wrote:

Not very helpful...

9/25/2013 06:38:58 PM Report Abuse

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