Daily Mobility Program For Runners

Having a consistent flexibility and mobility program is important for runners to prevent injury. Techniques used require a foam roller, lacrosse ball, and optional 5” orb if we want to get a little more specific. 

Regular self massage is part of your maintenance program to assist with muscle recovery between workouts and to maintain good muscle length to allow range of motion.Techniques aid with muscle recovery by improving blood flow to muscles. As you start to increase running volume and intensity, it is normal for muscles to ache and feel tight. Don’t worry, this is normal and manageable with a recovery program. 

With self massage, always roll up and down to “search” for painful muscle knots (or medically known as myofascial trigger points). When you find them, compress the area and add range of motion. Each should be done for a total of 2 minutes. 

If you run every day: do this program daily. 

If you run 2-3x/week: do this program 2x/week.

1. Foam Roll Quads 2 min total

2. Foam Roll Hamstrings 2 min total

3. Foam Roll Adductors 2 min total

4. Lacrosse ball to calf 2 min total

5. Lacrosse ball to foot (I use slightly different tool, but apply same technique with lacrosse ball) 2 min total

6. Lacrosse ball to glutes 2 min total

7. Hip Flexor Stretch 2 min hold/ side at mild intensity stretch