Foam Roller for Legs

Did you know Rollga Foam Rollers were initially created for runners? That’s right! While now, the Rollga is recommended for anyone and everyone of all ages and athletic ability (or lack there of), at first, Rollga was invented with runners in mind. Specifically, to aid in the treatment and prevention of shin splints! 

With that being said, here are some great Rollga Foam Rolling Routines for rolling out your legs after a run, leg day at the gym, and/or daily foam rolling. 

-The Kneeling Calf Stretch: focuses on the anterior tibialis. This muscle plays an important role in ankle mobility and being able to squat and deadlift with good technique. Begin by kneeling on the Rollga. From this kneeling position, flex the toes to create tension in the calf muscles. Lean back and sit onto the heels while maintaining an upright posture. Hold this for 30 seconds in a position where you feel an active stretch without pain.

-Mobile Shin Roll: After releasing shin tightness with the kneeling calf stretch, foam rolling the shins will bring important blood flow to this area. As your roll your shins, you’ll discover sore and tight spots. Focus on those areas to improve ankle dorsiflexion and reduce the chances of getting shin splints. Kneel on all fours to create a tabletop position with your shins on the roller. And like the mountain climber exercise, maintain this tabletop position and begin to roll the foam roller up and down your lower leg. Do this for 30 seconds or 30 repetitions.

-Lateral Shin Roll: The ankle needs stability to resist side-to-side movement when squatting, deadlifting, and during many other leg movements. Rolling this area from side to side with the lateral mobile shin roll helps relax and release the your calf muscles to help improve stability and relieve tightness. This may help to prevent ankle sprains or shin splints if your sport involves running. Maintain the previous tabletop position and roll technique, except roll with a slight hip shift to the right and left side, alternating sides each time. The goal is to hit each side equally, so it’s recommended to keep a flow to this rolling method. Repeat this rolling technique for 30 seconds or 30 repetitions.

-Lying Hip Sweep: Most leg exercises require hip flexion and hip extension — this movements makes a near-perfect warm-up exercise because it does both. With one hip pinned on the foam roller ensures your non-working hip is not swinging side to side, emphasizing the working leg. Get into a side plank position with a foam roller positioned under your hips perpendicularly. Maintain a straight line from your head to your toes. Sweep your top leg forward and backward, slowly, allowing it to trace only as far as feels comfortable. Repeat this movement for 30 seconds or 30 repetitions on both sides.

-Hip Flexor Swing: Hip flexor strength is as important as hip mobility, and this simple movement will warm up your hip flexors for the work ahead. The act of bringing the knee across your body and back also trains hip internal and external rotation, which are important factors for getting into good squat and deadlift positions. A lack of hip internal rotation is one of the causes of hip impingement. Lay back-down on the Rollga, positioned perpendicularly under your rib cage. Extend your legs and then bend one knee 90 degrees and slowly swing it over your other leg. Bring that leg back to the center, and reverse sides. Repeat this movement for 30 seconds or 30 repetitions.

-Assisted Butterfly: Healthy adductors are necessary for optimal hip extension. They also help keep the knees in line with the toes during squats, especially at the bottom of a squat. So, it pays to not only strengthen them but stretch them too for improved hip mobility and recovery. The assisted butterfly allows you to stretch the adductors while receiving feedback for better posture comfortably. Sit on the edge of the foam roller, the tailbone just off the roller. Assume a butterfly position with feet together. Maintain good posture, keeping the chest up and shoulders down. The arms work to pull the legs out, opening the groin. Hold this stretch for 30 seconds to a minute while taking deep breaths.

-Extended/Assisted Hamstring Stretch: Stretching the hamstrings before training is a hotly debated topic, but stretching them post-training will start the recovery process and help improve hamstring flexibility. Using the foam roller and a towel ensures a better hamstring stretch as you actively control the stretch by using your ankles, the towel, or both. Be careful not to stretch into pain, as this negates the benefits of this stretch. How to Do the Hamstring Stretch: From the seated position, roll the foam roller down your leg under the calves. Then extend the legs and flex their toes towards your body. This will stretch and lengthen the hamstrings. For a heightened stretch, bring the foam roller closer towards the knee. Aim to maintain good posture while holding this stretch.

-Hip Flexor Roll: The hip flexor’s mobility plays a key role with squatting and deadlifting because they’re needed for full hip extension. Mobile hip flexors allow you to run, jump, squat deep and help strengthen your legs through a longer range of motion. And there is no better way to prepare and improve their mobility for training than by foaming rolling them. Spending time on this area will improve your lower body training. How to Roll the Hip Flexor: Put the end of the roller underneath one hip with your other leg on the ground with the knee bent and elbows. Roll back and forth over the top of your hip, push with your elbows, and be careful not to roll over your pelvis. Pause on any tender spots and take a few deep breaths to help release muscular tension. Do 10 rolls or 30 seconds on each hip as part of your warm-up.

Try these and see amazing results! As always please consult a doctor before trying to treat an injury!