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Posted January 24, 2023 by Ron Burdette, AT
Congratulations for competing in an Akron Marathon Series Event! Now that the hardest work is over, it is time to focus on the recovery phase. It is important to note that many factors contribute to post-race recovery; including the intensity of the race, your overall health and weather conditions. Every recovery is different, but here are tips to accelerate the healing process.
Foam rolling is a newer tool used by a wide range of athletes, especially runners. Runners should roll for many reasons, including sedentary lifestyles, overworked muscles, decreased range of motion, and myofascial adhesions. These adhesions, “knots,” or trigger points will lead to reduced flexibility and muscle efficiency, which ultimately leads to pain and injury. Foam rolling techniques have shown to improve range of motion, flexibility, and movement, increase blood flow, and assist in returning your muscles to normal function. There are four key steps to foam rolling:
It is important to relax with foam rolling exercises, with slow and deliberate movements. There is no set time or rep range. The main objective is to release tight muscles, increase flexibility, and promote muscle and joint health. Stick to foam rolling the muscle’s belly as opposed to the tendon that connects the muscle to the bone. As with stretching, you should focus on different muscle groups. We encourage you to research techniques for the feet, calves, hamstrings, quadriceps, piriformis, IT band, lower back (lumbar spine), mid back (thoracic spine) and upper back (cervical spine).
Once again, congratulations on competing in the Goodyear Akron Marathon Race Series! We hope you find these tips useful and that you enjoyed the festivities. If you are unsure of any of the techniques, or find them too painful, do not hesitate to seek the advice and assistance of the professionals at Summa Health Sports Medicine and Orthopedic Institute.