of the hand, therefore recreating the effect of different types of massage to release tight and sore muscles based on their needs.Foam rolling is a great way to look after your muscles and aid recovery; this can be used for both pre – and post – workout

.The rest of the day passed in a procession of taping, massage, ice baths, dinner and figuring out fascinating logistical conundrums for tomorrow's adventure such as: 'Since the Barnsley Holiday Inn does not have ice machines, is there a supermarket nearby

in for regular massages is worthwhile. It’s only regular visits to the osteopath, physio and sports therapist, together with more stretching, core and weights work, that has kept me training and able to race regularly.7. Train smarter as you ageAs you get older

’t.Stay away from over stretching your Achilles – you’ve already got an over stretch issue. Try releasing your calf’s instead by using a foam roller or a massage dude. You also need to improve the strength of your Achilles by working on an eccentric loading