When we go hard in the gym, we tend to pay a small price for doing so in muscle soreness. For me, soreness is almost a good feeling because it\u2019s a way for me to prove to myself that I pushed myself. However, that doesn\u2019t mean we should just let it go away on its own. It\u2019s really important to incorporate mobility into your daily routine to help you recover more quickly and prevent future injury to an already stressed muscle during your next bout of exercise. So try these foam rolling stretches and tennis ball massage techniques to bring some relief to those sore muscles.<\/p>\n
\u2022\tWhile sitting, step on a tennis or lacrosse ball (lacrosse ball is a little sturdier) with a bare or socked foot and roll back and forth from heel to toe with firm pressure.
\n\u2022\tIf anywhere feels particularly painful or tender, work those knots out by rolling in small circles.<\/p>\n
\u2022\tLie on your back with your legs bent and feet planted on the ground.
\n\u2022\tPlace two tennis or lacrosse balls under your lower back around where your sacrum \u2014 the large, triangular bone at the base of the spine \u2014 meets your hip bone.
\n\u2022\tRaise and lower your hips, kneading the area with the tennis balls.
\n*Ladies, this one is also great for lower back pain from PMS!<\/p>\n
\u2022\tWhile sitting, straighten your leg and let it rest so the muscles in your quad are softened.
\n\u2022\tPress into where it hurts with a fingertip and massage in a star shape for 10 seconds.
\n\u2022\tBend and straighten your knee twice.
\n\u2022\tRepeat 2\u20133 times for each place it hurts.<\/p>\n
\u2022\tSit on the ground with your legs bent, your hands resting on the ground behind you, and a tennis or lacrosse ball under your butt cheek.
\n\u2022\tLift your leg off the ground and roll around on the ball, working into the places you feel most tension. This will hurt if you\u2019re doing it correctly.
\n\u2022\tRepeat on your other side.<\/p>\n
\u2022\tHold your arm out, palm up, and cup it just under the elbow with your opposite hand.
\n\u2022\tFlip your arm within your grip so your palm faces the ground.
\n\u2022\tRepeat all down your arm until you reach your wrist.<\/p>\n