Foam Roll Your Sore Muscles
Foam rolling is a self-myofascial release technique that is used to help relieve tightness and tension. After using your body intensely during activities like running and strength training your fachia which surrounds the muscle tends totighten. Foam rolling improves soft tissue extensibility, causes the muscle to relax and better blood flow.
You can use the foam roller on you calfs, upper back, lower back, hips, quadriceps, hamstrings, and iliotibial band. Once you find an extra tender area whole rolling maintain pressure on the tender area for 30–60 seconds. Repeat no more than 10x for each area that you are rolling.
Example of foam rolling on the IT Band