We’ve just come across this short article on the Runners World website about self massage, which has some good tips to get started.
We’ve definitely felt great benefits from doing this kind of thing. We also use our large firm foam roller on the hamstring area, which we’ve found is a tough area to get a really good stretch into, and after long runs Paul in particular finds this a sore area when stretching. Using the roller regularly (when fully warmed up) has really helped improve flexibilty and recovery speed, and after those longer runs the area is not as sore now.
These self massages also help you to get to know your body and where it hurts most after running and will help speed up recovery and increase flexibilty. We highly recommend this, especially as you increase mileage!
Paul & Irina. 🙂