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If you use a foam roller only to rehab injured muscles, you’re not getting the most out of it. A roller—which looks like a firm log—can be a valuable part of a healthy runner’s warmup and cooldown routine, says Michael Clark, Ph.D., a physical therapist and CEO of the National Academy of Sports Medicine. Rolling improves circulation, which gets the body ready for a workout and helps it recover afterward. And because rolling breaks down knots that limit the range of motion, it preps muscles for stretching. Try these routines, moving slowly and stopping and holding on tender spots.
Put the roller under a calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure.
Lie on your side with the roller near your hip, rest your other leg’s foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs
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