Self-myofascial work with a foam roller provides relief from muscle pain & soreness; increases flexibility & strength; accelerates recovery; and releases knots, trigger points and adhesions that can result from training. Use the GRID foam roller (more info at tptherapy.com) to roll 1-3 minutes on each muscle group, implementing breathing techniques for relaxation and more effective results. Rolling techniques can be performed before and after exercise.
Foam Rolling: Quad
Foam Rolling: Calf
Foam Rolling: Glutes and Piriformis