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Foam Rolling vs. Stretching: Which is Better for Runners?

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Foam Rolling vs. Stretching: Which is Better for Runners? By a Physical Therapist and Runner Who Uses Both Daily

As a physical therapist and fellow runner, I get this question a lot: “Should I foam roll or stretch after a run?” The answer isn’t one-size-fits-all. Both methods can be valuable recovery tools—but they serve slightly different purposes. And knowing when (and how) to use them can be the difference between a body that feels tight and tired, and one that feels strong and ready for the next run.

If you’re looking to reduce soreness, improve mobility, and prevent injury, understanding the roles of foam rolling and stretching can elevate your recovery game. Let’s break down the benefits, differences, and how physical therapy ties it all together.

What Foam Rolling Does for Runners

Foam rolling, or self-myofascial release, targets muscle tension and soft tissue restrictions. Using body weight and a foam roller, you apply pressure to tight spots or “trigger points,” which can help improve blood flow and release adhesions in the fascia.

Benefits of foam rolling for runners:

  • Increases blood flow and circulation to tired muscles
  • Reduces muscle soreness post-run
  • Helps release knots and trigger points that restrict mobility
  • Prepares muscles for movement by increasing tissue temperature
  • Can improve flexibility and joint range of motion when used consistently

Best times to foam roll:

  • Before a run to activate muscles and improve mobility
  • After a run to promote circulation and speed up recovery
  • During rest days to maintain tissue health and reduce tightness

Key muscle groups to target:

  • Calves
  • Quads
  • Hamstrings
  • Glutes
  • IT band (indirectly—roll the surrounding tissue, not the IT band itself)
  • Upper back (especially for posture and arm swing mechanics)

What Stretching Does for Runners

Stretching works to lengthen muscles and improve range of motion. There are two primary types: dynamic stretching, which involves movement, and static stretching, which involves holding a position for 20–60 seconds.

Benefits of stretching for runners:

  • Improves overall flexibility and joint mobility
  • Helps restore normal muscle length after high-load activities
  • Reduces muscle imbalances and postural strain
  • Can support long-term injury prevention when done consistently
  • Promotes relaxation and recovery, especially when done at the end of the day

Best times to stretch:

  • Dynamic stretching before a run as part of your warm-up
  • Static stretching after a run when muscles are warm
  • On recovery days to gently mobilize stiff areas

Effective stretches for runners include:

  • Hip flexor stretch
  • Hamstring stretch
  • Calf stretch
  • Figure-four/glute stretch
  • Standing quad stretch
  • Thoracic spine openers

Foam Rolling vs. Stretching: When to Use Each

Both foam rolling and stretching have a place in a runner’s routine. But understanding when to use each can help you get the most out of your efforts.

Use foam rolling when you:

  • Feel stiff, sore, or tight in specific muscle groups
  • Need to prep your body before a run
  • Want a recovery tool you can use daily to manage tissue quality

Use stretching when you:

  • Want to improve flexibility and range of motion
  • Feel tight post-run and need to cool down
  • Are focusing on posture, form, or restoring balance in your movement

Combine both for best results:

  • Start with foam rolling to release restrictions
  • Follow with dynamic warm-up drills before your run
  • Finish with static stretching after your run or before bed

The Physical Therapy Perspective

In physical therapy, we use both foam rolling and stretching as part of comprehensive recovery and injury-prevention plans. But we also focus on individualized needs—what works for one runner may not work for another.

If you’re constantly tight in the same spots, dealing with chronic soreness, or trying to bounce back from an injury, you might need more than just a foam roller or stretch routine. A physical therapist can identify strength or mobility imbalances and guide you through targeted solutions that actually address the root cause—not just the symptom.

Want to Run Better and Recover Smarter?

Before you spend another hour foam rolling your IT band or holding a hamstring stretch that never seems to help, get to the root of what your body needs. A Running Performance Analysis at Rehab 2 Perform offers a deep dive into your gait, mechanics, and mobility patterns. You’ll leave with a clear plan that helps you recover smarter, prevent injury, and feel better during and after every run.

Whether you’re new to running or training for your next race, our expert team can help you move and recover with confidence.

Happy running!

-Dr. Katie Woelfel, DPT, OCS | Performance Physical Therapist

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Fitness Focused Physical Therapy

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 12 state-of-the-art locations, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

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