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Most common questions about foam rolling

You might have one in hand in your living room or your local gym, but it might also be the gift you’ve been offered by a relative, currently collecting dust in one of your cupboards. Foam rollers are now part of many homes, whether we are the occasional jogger, heavy lifter, keen cyclist, or club football player.   It has become the mainstream self-massage tool when most cannot afford a good sports massage every other day. But there might still be a lot of burning questions that you didn’t get an answer to. Don’t be ashamed: here is a little roundup. How does it work? Your physiotherapist will probably refer to it as a self-myofascial release (or SMR) technique. In short,...

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8 things you might not know about lower body injuries

  Wearing high heels cause metatarsalgia Metatarsalgia affects the ball of your foot. If you suffer from it, you might experience the following symptoms: Pain in the ball of the foot (just behind your toes) Pain worsens when standing, running, or walking on a hard surface Feeling that you have a pebble in your shoe It might not be a surprise that it is often caused by intense training or activity, which is why many long-distance runners are familiar with it. But people wearing high heels are at risk too. When wearing heels, 70 to 80% of your weight is often transferred to the ball of your feet. Because there is a lot of pressure on the balls of your...

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Tips to recover from niggles

No one invited niggles to the party, but it is not uncommon for them to join anyway. They might show up at work if you happen to stand on your feet all day, or during your run or even at the gym. If you have been particularly active, hiking or walking, it is not uncommon to experience them either. But what to do in case it strikes? We’re here to help! Don’t ignore them Niggles describe soreness, tightness or feeling of discomfort occurring at a specific part of your body. They may be uncomfortable, scary or annoying - we’ve been there and completely get your frustration. But these are signs sent by your body for you to pick up. For...

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How to manage the marathon countdown

1+ month before D-day: check your kit You may have read this on all marathon-related blogs and heard it from fellow runners. Never ever race with brand new kit. 26.2 miles can be a very long and painful way with blisters, bloody nipples and chaffing. Your shoes may be worn out from training (provided you don't have speedy shoes dedicated to racing), so think about replacing them and breaking the new ones in. But be careful to have enough time to fully adapt and understand how your body works with these new shiny shoes. Think about laying out your outfit beforehand too. This not only helps you to pick the material and clothes that you feel most comfortable and confident...

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Hiking: Your Checklist To Stay Safe Outdoors

The weather is at a turning point in the UK, the sun is peaking through the clouds, and it seems like we suddenly rolled to spring. It can only mean one thing: outdoors are calling! If you're thinking about enjoying sunshine and green spaces, make sure you have the following items in your backpack! For comfort Warm jacket Although it feels like we're on a different season than two weeks ago - when we were complaining about the amount of rain, temperatures are still not at a British (or Caribbean) summer standard, and they still dip quite quickly. If you head out (especially if you're planning to hike in the Peak District, Lake District, or mountains), don't forget it can...

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