Sore Muscles, Tight Muscles

Personal trainers, massage therapist and doctors alike all recommend adding stretching into your training regimen.  We all have very tight muscles, whether it be in our back, IT band, quads, hamstrings, etc.  Stretching them out and 'massaging' them can lead to a larger range of motion and better performance.

Enter the FOAM ROLLER:

Stretching alone is great but sore muscles will not feel relief with stretching alone. 
A foam roller can eliminate and prevent muscle knots.  It is similar to the work of a massage therapist but  more convenient and much cheaper.  

A Few Foam Rolling Tips:

1. Roll back and forth across the stiff area for 1 minute.
2. Spend extra time directly over the trigger point.
3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.

 Check out this great article from the Health and Fitness Section of the New York Times: http://www.nytimes.com/2009/12/03/health/nutrition/03fitness.html