Get a Massage
“Massage stimulates nerves and blood vessels to increase circulation,” says Johnny Martinez, a licensed massage therapist. “It’s more specific, able to target nagging ‘knots,’ working the entire length of the muscles involved.”
If you don’t have time to head to your local massage therapist, at a minimum, make a daily appointment with your foam roller. A 2013 study published in the Journal of Strength and Conditioning Research indicates short bouts of self-myofascial release using a foam roller increases range of motion of the corresponding joint.
If you’re new to self-myofascial release, start with a standard foam roller, like the Trigger Point Therapy CORE Roller. Once you’ve grown accustomed to the therapy, complement your routine with a roller ball to help you dig into deeper knots. The Recoup Cold Massage Ball combines self massage with cold therapy — a great way to help address inflammation.