. “The water enables me to stretch and relax. It feels therapeutic, like a massage, and refreshes me after running.”3. Keep your options openThe more flexible you are with your training alternatives, the less likely you are to miss a run and feel

in the benefits of stretching," says Paul Ingraham, a runner, massage therapist and health journalist (saveyourself.ca) based in Vancouver, Canada. "Plentiful research has shown that stretching doesn't help you warm up, ease muscle soreness, prevent injury

before. Now is the time to refuel and build your energy, not deplete it.Q. Should I have a sports massage at the Flora London Marathon Expo? niksterA. I wouldn't advise a sports massage now if you have never had one before. Don't change anything now

The Week Before The Marathon...You have aches and pains Time for some honesty here. Are your muscles just feeling tight – in which case, get a proper massage – or do you have an unresolved injury? If it’s the latter, particularly if it has been

application, but this can be repeated hourly.You can use ice in other ways during rehabilitation. Firstly, you should reapply it if you feel twinges as you gently stretch out the injury on the subsequent days, and it can also be used as a massage medium which

), there is a risk of chronic instability. A plaster cast encourages muscle wasting and joint stiffness, but a careful programme of ultrasound and massage will usually provide a cure. Your problems will need reassessment if they continue beyond six weeks, which

relieve symptoms. Massaging the area by gently rolling the heel on a golf ball is popular in the USA. You should ensure that your shoes have good midfoot flexibility and an arch support.Medical treatmentSupporting a flat foot with a proper orthosis can

to accompany the runners. An evening meal is organised for 60F and should be booked as part of race entry. Changing rooms, showers and massages are provided.Getting there By road – take the N165 Nantes-Brest from the south (or the N12 Rennes-Brest from

with the knee. If the kneecap is tight in certain directions, your therapist will want to mobilise it regularly so it resumes a normal movement pattern when you run. If the pain is below your kneecap, then soft-tissue massage may help with any scar tissue

else you should consider, if finances allow, is a regular appointment with a sports masseur – especially after long runs or tough interval sessions. A massage will certainly relax you, and may cut recovery time, flush out the toxins that cause muscle