After running warm up, the runner only needs a foam shaft.

category:Sports
 After running warm up, the runner only needs a foam shaft.


1. Calf muscles

Sit on the floor, straighten your legs in front of your body, and place the foam shaft below your left leg. Place your right leg on the ground, or your right ankle across your left leg. Use the strength of your arms to lift your hips out of the ground and roll the foam shaft back and forth between your ankles and knees. When rolling, the left leg can roll inside and outside, allowing more areas to be massaged. After feeling comfortable, exchange left and right legs.

2. Iliotibial band

The left side of the body lies on the ground, and the foam axis is located near the left hip. Place the right leg across the left leg, bending the knee and touching the ground with the right foot. Use the forearm to roll the foam shaft back and forth between the left knee and the hip. Completely relax and then change your right leg.

3. Piriformis muscle

Cooling after running

After running, lots of lactic acid and toxins are produced in the body, and massage through the foam shaft can speed up their discharge and help the body recover quickly.

4. Hamstring muscle

Sit on the ground and place the foam shaft under your thighs. Lift your hips up and down the floor with your hands, then roll the foam shaft between your knees and your hips.

5. Adductor muscle

Lie on the ground with your forearms supported, your shoulders above your elbows, your right leg outstretched and your knees bent. Place the foam shaft on the inside of the right thigh, and use the forearm and left leg to force the foam shaft back and forth between the knees and the hips. Then massage on the other side.

6. Quadriceps femoris