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
ASICS Pro Team Physiotherapist Sarah Connors recently joined us for a webchat on beating injury. Catch up on the highlights here.Sarah is a chartered physiotherapist who has specialised in treating track and field athletes for the past 20 years
) of the muscles then you are where you are.Do think about using a foam roller on your ITB, practice single leg squats with great form, control and balance. If it makes your symptoms worse then stop, don’t train through pain. But if you do this correctly (and have
for MDC and Slow coach. You may all have slightly different symptoms, but the underlying causes may actually be pretty similar.A foam roller should be first line of defence for any one running a marathon. Your ITBs may scream at you for rolling on them
foam roller to loosen the band. Others at Risk People who run on slanted surfaces; runners with leg-length discrepancies.Plantar FasciitisWhat it is Inflammation of the tissue along the bottom of the foot that's usually worst first thing in the morning
tightness. Is the tensor fascia latae (TFL), which is part of your hip flexor tight? Are your gluts weak? Are your shoes correct for you or worn out?Do you use a foam roller on your TFL? It’s at the top of the ITB, just to the front of the hip. This muscle
