How to use a Foam Roller on Hamstrings

Runners often have super tight hamstrings, which can restrict flexibility and mobility and can really affect your running. One of the best ways to loosen up your big muscles and release the tightness is by foam rolling. Here are a few tips to maximize using a foam roller on your hamstrings.

  1. Start by rolling both hamstrings at the same time. This will balance out the pressure from the roller so that it feels a little less uncomfortable, which means you’re more likely to roll more often.
  2. Roll slowly from your knee to your butt. The slower you can go, the better. If you find a knot or particularly painful spot, stop the roller and sit on that spot until it releases (or as long as possible).
  3. Use your hands or elbows to balance as you roll. It can be a little awkward at first, but once you get into a rhythm, you might even get a quick arm workout as well!
  4. Make it harder. When you feel pretty comfortable rolling on both legs, roll on just one. You can put your other leg on the ground at first to take a little weight off, or hold it in the air to get the maximum amount of pressure on your rolling leg.

What’s next? Try foam rolling your calves.

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