Foam Rolling!
After exercising, do a light stretch followed by a foam rolling routine
(You can find foam rollers in Walmart and/or Target for $15)
Hamstring Roll: Sit on floor, back of left knee atop roller, palms flat near hips. Cross right ankle over left ankle and lean torso back slightly. Roll body forward until roller reaches glutes, roll back to start. Continue for 60 seconds. Switch sides and repeat.
Glutes Roll: Sit on floor, right thigh atop foam roller, palms flat near hips. Cross right shin over left thigh and lean torso back slightly. Roll body forward until roller reaches lower back; roll back to start. Continue for 60 seconds. Switch sides and repeat.
IT Band: Position yourself on your side lying on foam roller. Bottom leg is raised slightly off of floor. Maintain neutral spine. Roll just below the hip join all the way down the thigh to the knee.
Quadriceps/Hip Flexors: Lay face down with foam roller positioned right at your hip joint. Roll from Pelvic bone to top of the knee, back and forth, focusing on one leg and then switching sides to focus on the other. Continue for 60 seconds.
