Running Smarter vol. 4
Recover Smarter: The Power of Foam Rolling
By Dr. Brian Laiderman and Dr. Joshua Luitjohan
optimal performance center – (636) 778-9997 – www.stlopc.com
After the final mile is behind you, recovery is where the real gains are made. For 17 years, our post-race medical team has been on the GO! St. Louis finish line, helping runners bounce back with hands-on care like Active Release Techniques (ART) and injury evaluations. One of the best tools we encourage runners to use on their own is the foam roller. Think of it as a portable massage therapist—helping to reduce muscle tightness, improve circulation, and speed up recovery. Just a few minutes of rolling can make the difference between feeling sore and stiff versus loose and ready for your next run.
How to Roll It Out
Foam rolling works best when it’s slow, purposeful, and focused. Spend 1–2 minutes per major muscle group: quads, hamstrings, calves, glutes, and even your upper back. When you find tender or sore spots, don’t just pause—roll back and forth gently over those areas until the tenderness lessens or goes away. Rolling after your run helps flush out metabolites and restore mobility, while rolling on off days keeps muscles supple and primed for training. For best results, aim to roll first thing in the morning and again before bed, it’s a great way to wake up your muscles and calm them down at the end of the day.
Quick Foam Rolling Routine
- Quads → Roll from hip to just above the knee. When you find a sore spot, gently roll back and forth until it eases.
- Hamstrings → Sit on the roller, working from glutes to just above the knees, rolling sore spots out until they improve.
- Calves → Roll from ankle to knee, adding gentle ankle pumps. Work through sore spots with small back-and-forth motions.
- Calves → Roll from ankle to knee, adding gentle ankle pumps. Work through sore spots with small back-and-forth motions.
- Glutes → Sit on the roller, cross one ankle over the opposite knee, and roll outer hip areas until tenderness eases.
Avoid rolling directly behind the knees or on the IT band. Instead, roll the muscles around the IT band—the quads in front and the hamstrings/glutes behind—for safer, more effective results.
If you’d like more guidance on recovery strategies or injury prevention, reach out to us at Optimal Performance Center at 636-778-9997 or visit http://www.stlopc.com.
Eat Well, Move Well and Think Well!
-Dr. Brian Laiderman and Dr. Joshua Luitjohan