If you're training to run your first long-distance race, for example, a marathon, then putting in the miles is one of the key aspects of training. You'll be putting your legs under a lot of stress, which can lead to tears, tight muscles and problems throughout your body. To avoid this, you will need to have suitable warm-up and cool-down routines, supplemented by a good stretching regime and in some cases, if you're injured, suitable exercise physio treatment. If you do injure yourself and require physio support, there are many things you can do to assist the various strengthening routines they might provide in order to get you back on your feet and training hard again. 

Foam Rolling and Sports Massage

During a physio session, you may undergo a sports massage. This is a deep tissue massage that is used to break down scar tissue, encourage blood flow and increase the muscles' range of movement. These massages can hurt, but the benefits are almost instant. However, between sessions, you will no doubt have various strengthening exercises and stretches to do. You can even supplement these with additional deep massages (myofascial release) using a foam roller. A foam roller is a piece of equipment that is made from dense foam and shaped like a tube. It is placed on the floor, and using your own bodyweight you roll back and forth using pressure to push on the muscles. Some of these rollers even have small foam teeth that can really get into all the nooks and crannies. This is great to do after a workout such as a run, as it can help prevent your muscles from tightening up. This is especially important for the IT band, which runs from the outside of the knee up to the hip, and the hip flexors, which help to drive the legs.

Stretch It Hot

When you're doing any physio stretching routine you may be able to do them in the sauna of your local gym as well. The added heat will warm the muscles and encourage blood flow, enabling you to reach new levels of flexibility. If you have a plunge pool as well, combine them both to flush the toxins out from your muscles and reduce inflammation. Encouraging blood to rush back to the legs afterwards will feel fantastic, even more so if you have some muscle rub to use afterwards. Combining these tips, you'll be on your way to a full marathon in no time.