Bridge to 10K

I ran...then I rolled!😊

I have been running Ju ju's up to 10k plan again having completed it in November, because I really enjoyed the structure.

This time around at Week 4 I started to notice what feels like cramp in my calf for the first 3k of a run, however was able to run it off. My calfs at rest though were stiff and rock hard😯...something new for me. I have seen other members talking about foam rollers etc. but always thought they were for 'serious' runners or to help with an injury. I tried rolling a tennis ball on my muscles and ouch! there were knots...

I asked Oldfloss for advice on a roller and she gave me the link to a great massage therapy stick which arrived today...

Wow, my legs were feeling very stiff after my 9k run yesterday, and using that roller was amazing. My calfs now feel fine, and supple, what a difference! I'm so relieved as I was thinking of maybe giving the 10k a miss, but now I don't need to.

Thank you Floss, and I've learnt to listen to my legs...they will now get regular attention with my new gadget!😉

Happy painfree running everyone😊x

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Good point there Jan, I should use my own foam roller too! Thanks for reminding me :)

Oh and by the way...you most definitely ARE a 'serious' runner! Keep on running...and rolling!

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A roller has been such a help to me. It’s really just a way of self massaging and that is good whether you are a serious runner or a frivolous one😊🏃🏾‍♀️👍

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Well done on your progress and yes foam rolling really helps... so good you have found something that works....

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Great and happy post...I am really glad that you are feeling, un-knotted now:)

10K here you come.... again :) x

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That’s how mine were feeling this morning Jan. A few heel drops and a session with the plastic rolling pin......job done 🤗

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Ooooh sometimes I think they are instruments of torture Jan but they work miracles on my calves. I have been known to put it off but no pain no gain. Good to hear you're un-knotted😆bring on the 10k!

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What are these "rollers" that you and Floss speak of? 😁 do you have a link? X

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Ha, tis indeed deep magic...

Here is the link

amazon.co.uk/gp/aw/d/B010RX...

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They look a bit like medieval torture devices? " know one expects the Spanish Inquisition !!!

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Priceless advice on here......etc etc...love it 😊

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I love that it comes with an 'ultimate guide to self massage' :o

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And no annoying squeaks.

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:O You can get products that help with the squeaks :)

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True

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Love it or hate it, its a must 😀😀😀😀

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Hi, would rolling my calves help my feet that are tight from I suspect tight calf muscles or would I need to do more specific foot work? Thanks.

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You can roll your foot over it too !😊

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What’s the problem with your feet Fenellawny ?

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Sorry. My question is in in two threads. I’ve just replied to you in the 5k forum.

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Ive replied in other thread👍🏼

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There is such a wealth of information on this site! Thanks for the top tip and good luck with the 10k😀

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Ah, the foam roller - the full body equivalent of standing on Lego. They get the job done though! Glad it was helpful and that you're still on track for your 10k, Bluebirdrunner :)

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Rolling calfs does require some deft acrobatics... Unless I'm doing it wrong!

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This one is a roller stick, think loofah for your legs!😊x

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Be careful with these things. Don’t roll inflamed tissue for example and don’t roll your knees. you roll up to and away from knees

I only use mine very rarely

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Thanks for the heads up Misswobble😊x

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I just worry, worry worry worry you have to be careful with these things

Having had some serious inflammation, you have to let things heal,without going in gung -ho with a stick, if you don’t know what you’re doing

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My Sports Physio recommended mine and went all through the dos and donts... after my Calf tear injury had healed... Hopefully folk on Bridge, would be sensible enough to research and take note of advice too :)

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You are right to spread caution Misswobble, and I should point out this comes with full instructions on how to use it and I also watched some videos showing correct usage. Its not supposed to replace stretching which I always do after my run.

I was getting cramp in my legs at night, maybe doing all those squats contributed to that.

Feels much better now though.x

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I get the stiffness and knots too and also have a stick. It’s got the foam pads like a roller bit it rotates on itself and is like a wand. Is that what you got? It’s very useful.

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Yes that it Flick. Still on a rest day , so will report back after my next run...x

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Ooo! Could you post a link to the roller?

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I have given the link higher up the post in a reply to ChrisAllen😊x

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Foam rollers are an excellent tool for self treatment if used properly. Unfortunately most people use them like they were rolling pastry. The whole point of them is to isolate the points where the tension is. Randomly rolling up and down like a conveyor belt will cause more problems.

Whoever it was who mentioned feet: use a lacrosse ball or a golf ball

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