DIY Massage

While I have been actively promoting Sports massage to help relieve stressed muscles, I do understand that this is not something affordable. Check out any of the Sports Clinics and your eyes will open wide at the range of prices from $100 - $150 for an hour Sports massage. Freelance Sports Massage therapist on another hand normally charge slightly cheaper (about $60 - $80; some even go as low as $50).

What can you do if you can't afford $100 just to ease off that stressed up muscle.... This is where I recommend using DIY equipment, just like what you see below:

In fact, I personally use some of the items almost on a daily basis in an effort to 'soften' tight muscle/soft tissue areas (Eg. Quads, Calf, IT band, Piriformis, back, shoulders, wrist flexor  etc)...Take note however, even though I do it almost daily, I don't do on the same muscle area everyday, (In fact I also don't recommend doing sports massage everyday). However, do take note that you should know the proper technique of using such DIY items to self massage on your own, as you can hurt yourself if you do it wrongly. In fact, it will also be good to attend some course to learn how to use the DIY items. The trigger ball which I got from Functional Training Institute is a good one that I have been using, after I have gone thru the workshop (Dual Zone Myofascial Release technique); see sample on working to release tightness on the hamstrings and calf area here :
https://www.youtube.com/watch?v=lcxvx7heg4c


Some of the self massage techniques also on another hand have to depend on your 'core strength' to execute; for eg. When you lie in front to massage your quads, you need to keep that trunk area straight to and engage core strength to move the foam roller. This is perhaps also an effort to train your 'core'... I do however have to comment if you already have issues (eg. back/spinal pain), you should not attempt it. Do consult with a proper medical specialist first. See below the vid for quad self massage:
https://www.youtube.com/watch?v=Ukk_LNN_uPc

You can also try self massage using only your own hands; see vid for self  IT band:
https://www.youtube.com/watch?v=WvRy3JDkZi4

So these are some DIY self massage. On another hand, I will still recommend periodic Sports massage if it is still in your affordable range. Nothing works better than a skilled pair of hands for sports massage; also some soft tissue areas can only be reached by the hands as compared to using DIY items.You don't have to do sports massage often, though if  you do a lot of sports and workout a lot, then it is recommended more frequency for sports massage. For my own case, I arranged at least for one (or two) per month, but will also couple those mentioned DIY self massage activity on my own.