Myofascial release for running

Massage rollers and balls can be used before, after, and even during a workout. Myofascial release cannot be considered a complete replacement for sports massage or stretching, but it will effectively complement the training process in any case.

Even if you manage to devote 10-15 minutes to exercises regularly, your body will thank you for it. You will feel that your muscles recover faster, and the unpleasant feeling of stiff legs will go away.

Foot massage

Step on the ball with the middle of your foot, and roll your foot smoothly towards your toes, also roll the area of the upper part of the foot under your toes.

Roll one part 10-15 times, then move on to the next part.

Calf muscle massage

Place your calf muscle on the roller and start from the top of the muscle, moving towards the center. Do not try to roll the entire muscle at once, divide it into two parts, roll the upper part of the muscle and then move to the second part, from the center towards the Achilles. It is important not to touch the Achilles tendon, only roll the muscle!

Roll one part 10-15 times, then move on to the next part.

Massage of the anterior surface of the shin

Place the front part of your shin on the roller closer to the knee, and move smoothly towards the center of the shin. Roll the upper part and then move to the second part of the shin, from the center to the ankle. Perform the massage with smooth rolling movements.

Roll one part 10-15 times, then move on to the next part.

Hamstring massage

Sit on the roller so that it is closer to your buttocks. Smoothly roll the muscle to the center, then move to the second part, from the center down to the leg. Perform the massage with smooth rolling movements.

Roll one part 10-15 times, then move on to the next part.

Glute muscle massage

Sit on the roller so that it is directly under your glute muscle, cross your leg over the other to stretch it more. Smoothly roll the glute muscle.

Roll the muscle 10-15 times.

Quadriceps massage

Place the roller closer to the knee area, but not too close to avoid touching the knee itself. The second leg is bent and lies on the floor. Move smoothly upwards to the center of the quadriceps, then from the center to the top of the leg.

Roll one part 10-15 times, then move on to the next part.