Athletes often indicate that they’re having “hamstring” pain or “tight calves” when they are exercising. At times the pain levels are bearable for a regular runs. However, when they try to do strides or any fast pace workouts, they are just not able to find a “bounce” in their stride or feel flexible enough to push he pace. There may not necessarily be a tear in the muscles, but chronic fatigue in the muscle may be being caused by a tense and tight fascia, a connective tissue that is present throughout the entire body, not just the muscles.
Foam rolling the entire fascia, rather than one specific spot where the pain is, may help relieve the tightness in one part of he body that may be causing the runner to have an unbalanced stride (causing more tightness in other areas).
I recommend this foam roller. Soft enough to use on sensitive areas (like your shin) but strong enough to crack your back. Spend about 30 seconds in each spot.You could always decide to foam roll more areas of your body. For consistency and sustainability, these are the major areas to foam roll each time. Areas to foam roll:
The recipe to avoiding injuries: 30 seconds each , every other day after your run.
On your back:
- Lower back
- Upper back
On your stomach:
- Shin muscles
On your sides:
- IT Band