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Another recommendation for strength training. I couldn't seem to stretch off my tight hamstrings but my physio said i had weak hamstrings in relation to my quads so deadlifts did the trick for me. It's really easy to use the foam roller too much especially when injured often doing more harm than good but as runners and cyclists i bet over 90% of us don't do enough S&C myself included. I'm guilty of only getting back on it when a little tweak or twinge reminds me that I need to. When your short on time the gym work is always the first type of training to get dropped.
Retro_Bastard
I’d sack off the foam rolling for now as always a chance it’s actually doing more harm than good.
A good S&C routine - swimming would be a real plus.
Good diet to aid recovery etc maybe some zinc/magnesium or oil tablets
Plenty of rest!