Sore No More: Foam Rolling Tips for Runners
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.
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