Top Foam Roller Exercises for Runners and Bikers - Bozeman MT Sports Medicine Specialist

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These simple and effective movements on a foam roller will help you release connective tissue tension around the hips and thighs.
Sports Medicine Specialist, Dr Jonathan Wilhelm of ProChiropractic in Bozeman, MT and McKenzie Burns, Junior Olympic ski racer demonstrate three amazing foam roller stretches for Quadriceps, Iiliotibial Band, and Hamstring muscle groups. These are the top foam roller stretches you must know if your have hip pain, low back pain, runners knee, or other knee pain related to running, hiking, trail running, or biking.
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[@marrob357]

IT Band form rolling is a KILLER!!!!

[@prochiropractic]

It is seriously good

[@wongfu82]

I foam roll before to help with post-exercise soreness. Only 10 seconds per body part though. Eric Cressey has a good full body foam rolling protocol.

[@prochiropractic]

Maybe try holding pressure on the roll for 30-60 seconds post workouts

[@wongfu82]

@@prochiropractic 10 years later. Is there new research? :)

[@CameronHowitt]

Is it best to foam roll before or after workouts? Or does it even matter?

[@prochiropractic]

Roll before. 30 seconds per body area, and after lay directly on tight or tender points for up to 60 seconds.

[@uudong]

I notice there's a lot of emphasis on 'not more than X seconds', can I get injured if I do it longer?

[@prochiropractic]

Could irritate the tissues, yes.

[@ollygee]

I have foam roller envy

[@prochiropractic]

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