We all know that running can be hard on our bodies, so it is crucial to take proper care of our muscles and ensure they keep delivering on demand. Providing some tender loving care to your legs and lower back will pay dividends on your recovery time after a tough training session. While getting a regular massage is always recommended, foam rolling can provide some of the same benefits at a fraction of the cost. Check out the infographic below from Greatist on how to foam roll the different muscle groups for maximum benefit. Following the infographic, you’ll find several foam roller options recommended by Women’s Running!

Click here for full infographic image.

Foam Roller Recommendations:

Muscle Therapy Foam Roller by Gaiam ($25)– The Foam Roller gently releases built-up tension and loosens stiff muscles, while elongating and aligning the spine. The included 15-minute DVD teaches you gentle roller exercise routines.

Foam Roller Plus with Cover ($40)- 5″ PVC core is covered by 1″ foam exterior for firm but comfortable feel. PVC core keeps foam from being compressed down over time. Removable neoprene cover can be washed to maintain clean surface.

Grid 2.0 Revolutionary Foam Roller ($65)- The Grid 2.0: Revolutionary Foam Roller features Distrodensity™ Zones, Matrix Technology, and an environmentally friendly design. The Grid 2.0 is 26″ long and 5″ in diameter.

How do you take care of your muscles after a hard workout?