Foam rollers question

[Fenellawny]

Hi, would rolling my calves help with tightness /uncomfortable soles of my feet? I suspect the tightness to be from tight calf muscles. Or would I need more specific foot work on a roller or something else? Glad of any advice please.

[pinkaardvark Graduate]

You can roll everything. You get specific rollers/spiky balls/other things for feet, or you can try a tennis ball.

[Millsie-J Graduate]

Yes a roller for calves is good, but also you could try daily stretches too.

What is the problem with your feet?

[Fenellawny Graduate in reply to Millsie-J]

Left foot is tender or tight along the outer edge and underneath as the arch meets the toe area. The right foot is tight underneath from under the heelarch area to the ball. Calf stretching is helping. I guess by going a bit faster to keep up with daughter I need to pay more attention to before and after run stretching.

[Millsie-J Graduate in reply to Fenellawny]

You could try some heel dips on the stairs too, daily, stand on bottom step, feet half on/off step..... slowly raise up, and then slowly lower past the step. 3x 5 (15), three times a day. Achilles and calf etc are all connected so it could be one and the same thing.

But if you begin to get pain get it checked out.

[Anniemurph Graduate in reply to Fenellawny]

Do you need to go faster to keep up with your daughter? If this is affecting your pace or stride length this may be causing your problem. Back off for a couple of weeks and see if the problem goes away.

[Fenellawny Graduate in reply to Anniemurph]

My daughter is on wk 2 of c25k so we’re only running for 90 secs at a time at the moment. Feet definitely feel better after dedicated stretching so I must just continue being good and stretch, properly and well, before and after running. Thank you.

[Anniemurph Graduate in reply to Fenellawny]

Ah, okay, sorry - I wondered if you were running longer distances faster than you're used to. Glad the stretching is working for you and I hope the problem goes away. I hope your daughter enjoys C25K as well!

[misswobble Graduate]

You build your legs and calves - and everything else - by slow running, and taking your rest day. The rest day is crucial as it’s when the healing and building happens, so always take it. Slow running builds legs. Running is very much in the calves so it makes sense to make them strong, but it takes time!

I’m not a fan of indiscriminate use of foam rollers and massage sticks, as in the wrong hands they could be dangerous. You have to be careful! If your body is aching it’s natural, it’s telling you you had a hard workout. As you keep going with the programme the niggles will diminish as you get stronger

You can exercise your calves and feet by doing specific strengthening exercises. your Achilles tendon runs under your foot and right up the back of your leg. Balance exercises, including simply standing on one leg, walking in the house without anything on your feet for example. When you stand in one leg you can feel your feet and ankles flexing. I have a beginners yoga dvd and it includes balance exercises.

If you do get a foam roller, have a look on the Internet for a proper instructor to show you how to use it safely ! 🙂

If your pain worsens you’ll have to see your gp

[Irishprincess Graduate]

Try rolling a golf ball under your feet and a small bottle of frozen water works well too. You can also massage your feet yourself . Just get in there 😖

And yes a foam roller is the way to go for tight calves and tight anything really.

[Fenellawny Graduate in reply to Irishprincess]

Thank you. I’ll get a bottle in the freezer later.