Scientifically, the value of foam rolling is still up for debate. A 2015 Study did find that foam rolling had some effect pre and post exercise but it wasn't data to set the world alight. It is one of those things we thoroughly recommend doing, but if it isn't for you that is ok.
If you are using the foam roller as part of your warm up, it will have to be as part of your regular warm up, not as a replacement, as it will not get the cardiovascular and nervous system working.
We suggest either using the foam roller after your run, or as a separate session at the end of the day.
There are some rules we suggest following
• Apply moderate pressure by using your own body weight against the roller
• Use your arms to support your weight and you can adjust teeth pressure (as you can see from the 3 examples below)
• Roll at about the rate of 1 inch per second
• At any uncomfortable areas, pause and relax through it
• You can try rocking back and forwards very slightly, as if you were trying to pick apart a knot.
Avoid causing excessive pain, as this is counter productive.
In terms of areas to do, you are looking for anything that has got a bit tight, but our 4 main areas are listed below:
Calf Muscle
We started with both legs on the roller. Roll from the ankle to just below the knee
The next step is to just roll one leg. You can then get up on your hands and roll that way.
The final progression would be to put one leg over the other, to give you even more pressure
Hamstring
Place the roller under your thighs and roll from the knee to the buttocks. Increase the pressure by just doing one leg at a time.
Gluteals
Cross your right leg over your left quad. Use your hands for support by placing them on the floor. Use small movements to roll out the posterior hip.
Quadriceps
Lie on your stomach with a roller placed under the font of your thigh muscles. Slowly roll up and down from the bottom of your hip to the top of your thigh.
Dp not roll the ITB (iliotibail band) as research now suggests that this does nothing so please avoid this, instead focus on the muscles around the IT band which will be tight and need to be loosened off.