For the last two weeks, we have looked at what foam-rolling is all about, how it works, what are the benefits and how to choose a foam roller.
This week, I am concentrating on legs in the lead up to the marathon, including the calf and peroneals (side of shin) and glute.
The peroneals are three muscles – the peroneus longus, peroneus brevis and the peroneus tertius – which run into the fifth metatarsal in the foot.
Imbalances between the calf muscles and peroneals can cause problems in the knees, something worth looking into – especially if you are a runner that suffers from sore knees.
A tightness in any of these muscles can also cause lower back issues, which is something everyone wants to avoid.
Peroneals are muscles that are often overlooked in favour of the more noticeable muscle groups like glute, hamstring and quad, but are as important.
Peroneals help to stabilise the ankle, something that can be overlooked until we have an ankle injury.
If they are tight or weak, they can lead to many problems with ankles, knees, hips and lower back, while other effects can be overpronation of the feet, where the foot rolls in towards the body.
The same can be said for tight calves, which are responsible for allowing a range of movement between ankles and feet. If tight calves are left untreated, they can lead to a whole load of lower-limb injuries.
For the sake of a few minutes before each workout, warming up and stretching your muscles correctly can only benefit you long-term, meaning less money spent on massage, physios, etc.