One day one photo - 25: A massage ball does wonders for tight muscles

Massage ball - a key tool in injury prevention 

This is what has helped stop my legs from getting too shot after yesterday's Paris-Versailles running race. I actually bought it the day before the event from Decathlon at Place de la Madeleine, when I was making a few other last-minute purchases for the race.

I have a knobbly foam roller, but didn't bring it as I wanted to travel light. I had banked on getting in a few swimming sessions to loosen my legs, a post-race massage at the event, and maybe even a yoga class to do some deep stretching. I had managed to do all of those things apart from yoga, which was a bit tricky to fit in. 

When it comes to injury prevention I can never do too much. A significant chunk of the physical exercise I do involves keeping injuries at bay. I have had to deal with tendinitis between my legs and my ankles, over the years, including during the first part of this year when I was unable to do any sport because of a nagging problem. 

So I am very happy to have been able to run the 10 miles yesterday without any problems, and I am determined to do what I can to keep things that bay.

So when I saw this little ball, not only did I think it looked rather cute and a nice convenient size, I also saw how this could give me pleasure (well pain actually) when rubbing it up and down my illio-tibial band, my gluteus maximus, my soleus or even just under the ball of my foot.

The pleasure doesn't come from the act itself, but from the knowledge that this little ball is helping to keep me doing my favourite sporting activities like running, cycling, swimming, even the odd bit of rollerskating. 

Here's hoping I can carry on doing the sports I love.

Fuel your ride with real food - Energy bar generator

When I go out on a ride I don't tend take out much food these days - because lately my outings have not been long enough for me to need to refuel! (Wish I could be out for longer but life gets in the way sometimes!)

However, on those long rides such as the Ride London 100 which I did recently it's worth giving some thought to energy supplies during a 100-mile bike ride.

Realising that a Mars Bar may not quite do the trick I then take to the energy bar cupboard, and there are quite a few to choose from.

I can't say I have any real favourites as the fact is I really prefer to eat real food when out riding. Energy bars probably hit the spot but a lot of them begin to taste a bit plasticky and my stomach gets sick of them after 4 hours in the saddle.

So I am always on the look-out for solutions that involve real food while getting the energy that'll take me to the finish line without a hunger knock!

Decathlon sports shop has put together this clever interactive tool call the Energy Bar Generator. Basically you answer some questions about what sport you are doing, your favourite foods, whether you prefer gluten-free, etc and it comes up with a recipe to make your ideal energy bar using real foods.

I put in strawberries, raspberries, banana and walnuts. I'm not mad keen on chocolate and not bothered about it being gluten-free.

The Energy Bar Generator came up with a wonderful recipe based on the food I mentioned plus figs and oats thrown in.

That's yummy! Well it sounds good - I haven't tried it yet! I will certainly give it a go, though knowing me if I like the taste of it I will most likely end up eating it even before I have picked up my bike!

But hey, it'll be great fuel for that marathon TV-watching I've been doing for the Olympics!

Try the test yourself and see what you end up with.