Foam Roll for 5 Minutes to Relieve Muscle Soreness

The Problem

You're sore for days after exercise. Stretching alone doesn't relieve deep tightness.

The Hack

Roll slowly over sore areas: quads, hamstrings, IT band, back. Pause on tender spots 20-30 seconds.

Why It Works

Foam rolling breaks up adhesions and increases blood flow. Reduces DOMS by 50%.

Pro Tips

• Roll slowly — 1 inch per second
• Pause on tender spots 20-30 seconds
• Focus on quads, hamstrings, IT band, upper back
• $15 foam roller lasts years