foam rolling after workout

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"Foam-rolling my IT bands is a must after every run. I've had problems with the band on my right side, so I really focus on that one. I roll all the way from my hip to my knee and spend the most time working problem areas that tend to be more painful," says Debora Warner, founder and program director of Mile High Run Club in New York. A 2014 study in Medicine & Science in Sports & Exercise found that foam-rolling after a demanding workout helped reduce muscle soreness and increased subjects' range of motion.