A foam roller can be a valuable part of your warm up and cool down. Runner’s World recently produced a series of eight videos which shows one how to use a foam roller to work out knots in various parts of the body.
Before you begin:
- If you are experiencing pain in any of these muscles, check with your primary care physician to make sure there are no signs of an injury
- We recommend performing these moves with one of our CanDo Foam Rollers. We have a variety of options in different sizes and firmness levels. You can purchase one directly from us or through one of our dealers
- Never roll directly over a joint
View the videos below:
Thoracic Spine
What it is: the thoracic spine refers to the upper- and middle-back. It joins the cervical spine and extends down about five inches past the bottom of the shoulder blades, where it connects with the lumbar spine.
Lat Muscles
What it is: the latissimus dorsi (lat muscle) is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and (medial) internal rotation of the shoulder joint.
Abductors (Inner Thighs)
What they are: the hip abductor muscles are a group of four muscles located in the buttocks and lateral hip region on both sides of the body. The group includes the gluteus maximum, gluteus medius, gluteus minimus, and tensor fascia lata.
Quadriceps
What it is: the quadriceps femoris, also known as quadriceps, quadriceps extensor, or quads, is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the great extensor muscle of the knee, forming a large fleshy mass which covers the front and sides of the femur.
Hamstrings
What it is: a hamstring is any of the three tendons contracted by three posterior thigh muscles (semitendinosus, semimembranosus, and biceps femoris) and the term is often used to refer to the muscles themselves. The hamstring tendons make up the boards of space behind the knee; the muscles are involved in knee flexion and hip extension.
Piriformis
What it is: the piriformis muscle is a small muscle located deep in the buttock (behind the gluteus maximum). The piriformis muscle starts at the lower spine and connects to the upper surface of each femur. It functions to assist in rotating the hip and turning the leg and foot outward.
IT Band
What it is: the iliotibial band (IT band) is a thick band of fibers that begins at the iliac crest (the border of the most prominent bone of the pelvis) in the pelvis and runs on the lateral or outside part of the thigh until it attaches into the tibia (shinbone).
Calves
What they are: your calf muscles are made up of two muscles: the gastrocnemius and soleus muscles. These muscles taper and merge at the base of the calf muscle. Tough connective tissue at the bottom of the calf muscle merges with the Achilles’ tendon.
Related articles:
- Foam Roller Exercises for Building Strength
- 8 Common Pains that Foam Rolling Fixes
- A Beginner’s Guide to Foam Rolling for Injury Prevention & Recovery