Foam roller

                         The best way to eliminate and prevent muscle knots is the foam roller. The foam roller is a firm foam log that is six inches in diameter. Use the roller against the muscle knots with your own body weight to generate the direct pressure. Imagine using a rolling pin to roll out lum80ps in bread dough. A foam roller is a good alternative to repetitive trips to the massage therapist. Your foam roller is always available and doesn’t accept tips! Bottom line: The foam roller is an inexpensive, yet highly effective way to treat and prevent the most common injuries seen in runners. A few minutes a day can help keep you on the road for years to come.

Key Points for Specific Foam Roller Exercises

1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.