Annie says: In recent times the foam roller has been hailed as the holy grail of runner injury cure and prevention, it has certainly saved many from sizable bills from their sports masseuse or physio. But sometimes the standard foam rollers just can
Use a foam roller for post-run recovery? That’s a smart move: this simple tool acts as a deep-tissue massager, working out kinks in overused muscles. But its benefits don’t end there – it can also build strength and stability. The roller has
10-12 reps of these exercises unless stated, progressing to three sets of each. Are you ready?If you've recently suffered an injury, here are four steps you should take before strapping up:1 Consult a physiotherapist.2 Use a foam roller to release
calf over a foam roller after running can help break up micro-adhesions – where muscle tissue sticks to the outer fascia – that cause pain. Sit on the floor with your right calf on the roller. Cross your left leg over your right, resting that ankle
on the ground. Hold for 10 to 30 seconds, switch legs, repeat two or three times, and switch sides. Try doing it several times a day – stretching only after you run may not be enough to loosen really tight calves.Foam Roll Rolling your calf over a foam roller
to the other knee? Try in front of a mirror and see if the knee turns in. Are your trainers giving you correct support? Try twisting them and see if one gives more than the other. Helping your glutes get stronger will definitely help, and foam roller around
loads of advice from our coaches and experts. Don’t miss:How to stretch and use a foam roller with physio Sarah Connor.Beat race-day demons with the help of sports psychologist Victor Thompson.Nutritionist Ruth McKean talks race-day nutrition and answers
