Athletes of all levels need to understand that getting better depends on a combination of factors. They cannot simply train themselves to the ground every day and expect to improve their performance. While this might work short-term, it can backfire if abused as over training will result in chronic injuries and poor health. Recovery is just as important even though it is often ignored. Achieving balance is necessary for a long-term career. Avoid burn out by resting when you need to and being proactive in preventing injuries. Get a massage as frequently as possible to loosen tight muscles. You can use the tools below:

Small Sports Ball

Since going to a physical therapist every day or even every week can be expensive, you may just want to do it yourself. You should easily reach your legs, for example, so you don’t have to get another person to do it. Other parts such as your back will be more challenging. Deep muscles like those in your glutes will also require a great deal of force to reach. Using a small ball can do the trick. Most people improvise with a tennis ball or a golf ball. Pick what you like depending on availability and comfort. You can lie down on the ball and just apply pressure where you want to.

Foam Roller

If you would rather go wide than deep, then use a foam roller. There are different types on the market such as those made from rigid solid foam and others that have a rubber-coated plastic shell with a hole in the middle. They also have various indentation patterns on the surface. Those with more pronounced bumps will be felt more acutely than smooth ones. Lay down putting the foam roller between you and the floor. For instance, you may want to stretch and massage the sides of your legs. Start from your hips and roll until you get to just above the knee, then roll back to the starting point.

Trigger Point Release Tool

If the tightness is located beneath several layers of muscle, then you might have to purchase a trigger point release tool. There are several types with each having their own unique shape. Some are meant to reach the problem areas at the back by self-massagers. These are long and thin with bulbous protrusions that can be used to hit the right spots. Others are for the use of professionals in treating their patients with shorter but thicker handles that have good grips. These can be made of plastic, wood, metal, or other materials.