I ran...then I rolled!😊

[Bluebirdrunner]

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

[GeorgiosA Graduate10]

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!

[Hidden]

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😊🏃🏾‍♀️👍

[ju-ju- Graduate10]

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

[Oldfloss Administrator 60minGraduate]

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

10K here you come.... again x

[TedG Graduate10]

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

[McFitty]

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!

[ChrisAllen1 Graduate10]

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

[Bluebirdrunner Graduate10 in reply to ChrisAllen1]

Ha, tis indeed deep magic...

Here is the link

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

[ChrisAllen1 Graduate10 in reply to Bluebirdrunner]

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

[Mummycav Administrator Graduate10]

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

[pinkaardvark Graduate10]

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

[HeleneCorsa Graduate10 in reply to pinkaardvark]

And no annoying squeaks.

[pinkaardvark Graduate10 in reply to HeleneCorsa]

You can get products that help with the squeaks

[HeleneCorsa Graduate10 in reply to pinkaardvark]

True

[Millsie-J]

Love it or hate it, its a must 😀😀😀😀

[Fenellawny]

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.

[Bluebirdrunner Graduate10 in reply to Fenellawny]

You can roll your foot over it too !😊

[Millsie-J in reply to Fenellawny]

What’s the problem with your feet Fenellawny ?

[Fenellawny in reply to Millsie-J]

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

[Millsie-J in reply to Fenellawny]

Ive replied in other thread👍🏼

[C25KKate Graduate10]

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

[HeleneCorsa Graduate10]

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

[Whatsapp Graduate10]

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

[Bluebirdrunner Graduate10 in reply to Whatsapp]

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

[misswobble Graduate10]

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

[Bluebirdrunner Graduate10 in reply to misswobble]

Thanks for the heads up Misswobble😊x

[misswobble Graduate10]

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

[Oldfloss Administrator 60minGraduate in reply to misswobble]

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

[Bluebirdrunner Graduate10 in reply to misswobble]

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

[Hidden]

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.

[Bluebirdrunner Graduate10 in reply to Hidden]

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

[RunBrianRun Graduate10]

Ooo! Could you post a link to the roller?

[Bluebirdrunner Graduate10 in reply to RunBrianRun]

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

[Rignold]

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