Well I have used my foam roller and think it has sorted out the sciatica which came on last week unexpectedly. To say that I am pleased is an understatement, it usually takes weeks to get over it, especially when it comes on as strong as it did. So rest and gentle walking with foam roller exercises is what I will do in future.
Run was nothing to shout about but 4K done and dusted with loads of stretches after to hopefully prevent any recurrences of hip pain.
Happy running everyone