Today spend 20 minutes attacking your glutes and calves with a tennis ball/lacrosse ball, its gonna hurt but its worth the pain! You’ll feel amazing afterwards. Let me know how you all go! ANY QUESTIONS PLEASE ASK
5 mins a side each glute, focusing on glute med. FInd the sore spots and contract/relax a few time until you feel the muscle change
5 mins a side each calf. FInd the sore spots and contract/relax a few time until you feel the muscle change.
If you can’t get you hands on a foam roller then anther great option is use a tennis ball. I get my clients to use a tennis ball at home as i know most people have a few lying around and if not its super cheap to get some.
Balls are typically used on smaller muscle groups, they work best on the feet, calves, glutes, lower back and shoulders. As these are trouble areas for alot of people its a great start, once they see the benifit of using the tennis ball then they are often happy to spend the money on a foam roller to hit the other areas!. Two balls can be taped together so that they may roll along side the spine.
Rather than me spending all day explaining how to do each area. a great link is http://www.active.com/running/articles/10-self-myofascial-release-exercises-for-runners. This site shows your the different areas that often get tight in runners. Some of the areas need a foam roller but do what you can to start with. Anything is better than nothing