I'm having severe soreness in my calfs that responds well to self massage with a roller. While I've found a bunch of information regarding different excercies and different types of rollers, balls, etc., for self-massage, I haven't been able to find any guidance on when and how often I should use a roller. I don't want to over treat myself and create a significant injury.
For instance, how many times a week is optimal, should treatments be done daily or every other day? How long should I use on each calf?
Also, what should the relationship be between these self-treatments and exercise. Should they be done a few hours before/ after exercising or should they be done immediately after/ before similar to regular stretching? Also, if I do a weekly long-run, should I avoid or encourage the use of treatment on these days.
Thanks,