Have you ever tried untying a knot by pulling at both ends? I didn’t think so. Your muscles are the same way. Think of your muscles like rubber bands, each time you workout, the knot will only get tighter and eventually your body will have had enough and give out on you.
An inexpensive way to break up knots in your muscles and recover faster is by using a foam roller. For about $25, this dense piece of foam will help loosen the kinks in your muscles and will help reshape the density of the tissue, allowing them to be more pliable.
Simply roll your body over the foam roller and when you hit a tender spot hold it there for 15-30 seconds, then move to the next spot.
For added relief on your feet; while standing, try rolling the tennis ball under the arch of your bare foot. Once you can tolerate the tennis ball move to a golf ball. Everything starts from the ground up, don’t neglect the feet.
Spend about 5 to 10 minutes foam rolling before and after your workout and your body will thank you.