How to Foam Roll Your Hamstrings & Calves

Runners have notoriously tight hamstrings. Foam rolling helps releases them and allows your muscles to work more in harmony. Below we show you how to roll out your hamstrings. Start where your hamstrings attach to your gluteus maximus (your butt) and slowly roll down your leg. Stop before you hit the back of your knee. When you get to a particular tight spot, stay an extra few breaths and try to sink into the foam roller a bit more.

Next, move down to your calf muscle. These muscles (the soleus and the gastrocnemius) are the muscles that help you push off and move forward, which will make you faster. Take time to stretch and roll out these muscles and you'll see your running improve, especially up hills!

Happy foam rolling!

How to Foam Roll your Quads

We love using our Trigger Point Grid foam roller after a long run to loosen up our quads and reduce soreness. Use your body weight to add more pressure or get a little arm workout in and hold yourself up to reduce the pressure on the roller.

Start at your hips, where the quads attach. Roll down 1-2 inches and then slowly move your body and leg left to right. Roll down another inch and repeat. Stop just below the knee cap (about 1 inch above). Rocking the body from left to right helps break up any knots that form while exercising.

Foam rolling helps lengthen your muscles and restore them. Foam rolling is safe for a pre-workout as well if you are tight.