Foam rolling and massage

A foam roller or massage mainly makes muscles feel looser and less sore; it does not physically break up knots.

• Before running: 30 to 60 seconds per muscle briefly improves range of motion without costing power.
• After a run or on rest days: 1 to 2 minutes per muscle (calves, quads, hamstrings, glutes) eases soreness.
• Use firm but bearable pressure, about 5 to 7 out of 10, roll slowly, and avoid bones, joints and the lower back.
• A percussion massager or a hand massage works in a similar way; a professional massage can help in heavy weeks.

Never roll over a bruise, a fresh injury or a swollen area; if pain persists, see a physiotherapist.