Fleet Feet Running Club

Foam Rolling

Simple, versatile, and effective body maintenance

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Athletes of all levels regularly experience muscle soreness in the calves, thighs, and hips.  Participants in our 60-minute Foam Rolling workshop learn how to use the simple but versatile foam roller to soften, stretch, and re-align the muscles in these areas in order to relieve tension, promote recovery, and prepare the body for additional training.

Benefits of foam rolling:

  • Improves circulation throughout the skin, fascia, and muscles.  Through improved blood circulation, more efficient exchange of nutrients and waste products occur at the cellular level improving recovery.  
  • Lengthens short (tight) muscles, tendons, and ligaments.  Some muscles (i.e. hip flexors) and tendons/ligaments (i.e. iliotibial band) are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure.  But with a foam roller, you can apply deep pressure massage to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.
  • Improves mobility and range of motion.  Studies by the National Strength and Conditioning Association reports knee joint range of motion (ROM) increases of 12.7% and 10.3% at two and 10 minutes, respectively, following two one-minute bouts of foam rolling of the quadriceps.
  • Increases training efficiency.  A study published in 2013 in Medicine & Science in Sports & Exercise reported reduced muscle soreness one, two, and three days after an intense workout increasing training efficiency.  

When and Where:

Cost: $10.  Active-level FFRC members save 15% on all services.


  • "I had never used the roller before and wondered how much I might benefit from taking This Is How We Roll.  I highly recommend it for all runners (experienced or beginner).  You will definitely benefit!  A lot more knowledge that I expected! " – LL
  • "A class that 'hurts so good' rolls away the tight, stiff, achy muscles.  Those aches are not just 'old age.'" – DR
  • "What a difference a class makes.  I've owned a foam roller but never knew who to use it, until now.  Thanks Fleet Feet!" - HD 

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