(Part 2) Reddit mentions: The best balance trainers

Theres' a pretty wide variety of sizes & quality for foam rollers. My old gym had this this one and I had this one at home. The one at the gym, despite being used every single day never once lost its' shape and mine eventually lost its' perfect circular shape, which made it more difficult to foam roll with because it was slightly oval. You can also get ones that are 16 inches across instead of 36 if you want something smaller (I prefer 36, its more stable and easier to do full body stuff with)

The roller isn't just for your quads, it is for basically any part of your body that is sore after working out (You can use it right after working out or the next day). When doing your legs, do one at a time, you'll feel the impact more that way. You can do your hamstrings, quads, lower & upper back. Basically if you are sore anywhere and you can get an angle for the foam roller to work on it helps. It is a really simple bit of equipment, but when I first started powerlifting that little roller was the only thing that kept me alive when I woke up the next day with my legs or back burning in agony. . It hurts like a bitch when you roll (Like you are getting an insanely forceful massage), but afterwards the relief you feel is huge. I still have mine, even though I don't lift any more because it doesn't matter what you do for fitness, if you are sore the foam roller will make you feel better. Hell, some mornings I wake up and I slept funny and my back is kinked out I just foam roll and its all fixed up. My favorite one is where you make a flat board of your back with your arms stretched out past your head so you can foam roll your neck and shoulders, feels great in the morning.

So yeah, I'd recommend picking one up (I think anyone who exercises should get one, its a great rehab / physical therapy tool. If you ever visit a PT Center or a Chiropractor's office you'll see these) . You can get a cheapie like I did, it'll last you a good long time but be prepared to replace it eventually.

I do a lot of circus training (including contortion, but also hand balancing and tumbling) and these things have really made a difference for me. I roll out while watching videos or listening to audio book last thing before bed and it always feels amazing. I start with rollers that have larger surface area (such as foam roller) and work my way to smaller surface area (such as rad roller or lacrosse ball). I don't have a routine, just roll out whatever parts of body feel tired or tight.

• rad roller
  
• gofit ball
  
• normal foam roller, half size
  
• yoga wheel - more useful for flexibility training, especially back and splits. I like just draping my upper back or hips over it and relaxing in the stretch.
  
  If I had to pick just one, it'd be gofit ball. That thing is very easy to use to target a muscle group, not too intense like lacross ball would be, not limited to one plane of motion like rad roller is. Hard to use gofit ball on the back though.
  
  Highly recommend gofit ball for hip/shoulder/back release if that's the only thing you're gonna get.

Hi - I was suckered into buying the very same one and had the very same results! Honestly my posture has only improved significantly through a few months of physical therapy - this was after months/years of trying to do it on my own. If you can find a place/facility near you, it's definitely worth at least a few visits so you can learn about what exercises to do and whatnot.

But if I had to pick one piece of equipment to buy, I'd pick the foam roll, something like [this].(http://www.amazon.ca/Incline-36-Inch-Density-Extra-Roller/dp/B00KDZF552/ref=sr_1_1?s=sports&ie=UTF8&qid=1449784370&sr=1-1&keywords=foam+roller+36+inch)

It really helps to give your spine the flexibility it needs to get out of its hunch, but it's an item you'll have to commit to using every day for many weeks. On the plus side, it starts to feel really good after the first or second week --- good luck to you.

This isn't really yoga-related (it's more of a physiotherapy thing), but honestly it's the best exercise that I've been given for patellofemoral syndrome. In my case, my lateral thigh muscles were tight, and were thus pulling on the patella so that my knee hurt.

Get yourself one of these and try this exercise. Start at whatever you're comfortable with timewise (maybe a minute on each thigh)... move that up to 2 minutes per day, and you've got a great way of maintaining your muscular (and joint) flexibility.

Ohh okay, yeah that sounds pretty good. I guess any kind of exercise at all is good. I like swimming but I tend not to go because I'm heavily tattooed and just get stared at the entire time, it's kind of off putting.

I never thought of it like that. I guess it's big risk to take then, unless you wear a wig growing it out.

I did a session of krav maga last summer. It was alright but not really my thing I guess, and the place was long to get to. Plus I accidentally farted in front of the whole class so I never went again.

You should get a foam roller, they're brilliant for stretching. I have The Grid and Massage Ball and they are amazing for working the muscles. Of course nothing beats a proper deep tissue massage though.

Sounds like you live a decently active lifestyle. I highly recommend getting a rumble roller. Great for relieving sore muscles and keeps the body loose and feeling great. Well worth the money.

RumbleRoller Deep-Tissue Massage Roller, Black, 13-Inch https://www.amazon.com/dp/B004INOO8Y/ref=cm_sw_r_cp_api_t9s0BbQ3TJ6SE

First of all, go to an orthopaedist. If possible try to go to one with a specialty in sports medicine--they get so many runners with ITBS that the one I saw joked sarcastically "imagine that, a runner with ITBS."

I did physical therapy while continuing to train for a marathon. The physical therapist gave me a routine of exercises and stretches and instructed me on how to work them into my training.

First, this foam roller will be the annoying Navi that guides you through your recovery. When you roll over the right spot it will scream "WAIT! LISTEN!!" Warm up briefly (on a bike or low impact jog if possible), then roll out your IT bands like this. Follow up with some stretches. My favorite was pigeon pose but there are several others that may be better for you depending on your overal flexibility. Then I would do some stability routines like leg lifts and bridges.

You really need to do this all regularly or you won't improve. It's also important to know how much pain is acceptable. Sometimes I would push myself further than was wise and it would take weeks to make up my progress. Don't be afraid to walk home if your run turns south.

Yeah, that's why this foam roller is my baby. Best $30 I've ever spent. Gets all the knots out and hurts SO, SO good. Just like a great deep tissue massage, except I don't need to pay or tip anyone after I'm done. :D

For those who already use lacrosse balls and are looking for some other options, or potentially more effective items, here is my list of most effective items for different areas.

I also highly recommend checking out the book "[Becoming a supple leopard] (https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837)" By Kelly Starett. (as mentioned in another comment below)


IT Band / Quads/ Shins -[triggerpoint quadballer] (https://www.amazon.com/TriggerPoint-Self-Myofascial-Release-Massage-Quadballer/dp/B000LCC780/ref=pd_sim_200_1?_encoding=UTF8&psc=1&refRID=QV9B5KT15B1DGX2DW947) This is significantly more effective then a traditional foam roller..... but that also means it sucks 1000x more while using it.

Calves/ankles/ hamstrings - [Medi-Dyne ProStretch ] (https://www.amazon.com/FootSmart-SmartFlexx-Stretching-Fasciitis-Tendonitis/dp/B005BWG7JA) - Foam rolling has never worked well on my lower legs.. but this is incredible for stretching my calves.

**Chest, abs, Upper back, lower back, delts, triceps* - [rumbleroller foam roller] (http://www.rumbleroller.com/) {I just noticed they now have knobbed balls, so I imagine these would be ideal for neck, arms, shoulders, chest} - The knobs on this roller literally feel like they are tenderizing my larger muscles. It can loosen me up in a hurry.

Glutes, lower back** - [small hard medicine ball.] (http://www.academy.com/webapp/wcs/stores/servlet/Product_10151_10051_1514727_-1?cm_mmc=pla-_-Sports+And+Leisure+Fitness+Accessories+Hand+Exercise+Equipment-_-Google-_-BCG+Medicine+Ball&sku=103368094&gclid=Cj0KEQiAk5zEBRD9lfno2dek0tsBEiQAWVKyuKCbg3HpbBH95wzqTRral6KvXGSc5I-6QBj35NTtRnkaAptr8P8HAQ&kwid=productads-adid%5E104478168558-device%5Ec-plaid%5E263066970473-sku%5E103368094-adType%5EPLA)
lacrosse balls work fine for your glutes, but I feel like it is better used in supplement to something that's able to loosen up a wider area first.

Having used both, I can tell you that the balancing boards don't feel like they work your ankles the same way something like a Bosu ball does.

Another question that's applicable is what type of balance board you are referring to. There are round ones and more flat boards.
One of these? which is really more about straight balancing, though obviously there will be some muscle improvement.

or



One of these which physocal therapist will have patients roll around with one foot for ankle strength development.

I like this one, but its on the more expensive side. You'd be pretty good with a 36" black high density foam.

I got this one from Amazon. Works just fine for me. Never used one of those textured ones though.

Also, I love my lacrosse ball for working out some tightness. Highly recommend that too. $6 on Amazon.

Buy an indo board. They're super fun, totally dangerous (for the first few days, or with alcohol), and they definitely help your balance.

I used to get horrible shin splits but then a trainer told me about using a hard foam roller (like this: http://amzn.com/B00FXHSLRE)... I use it every day and haven't had the issue after the first week of using it.
For shin splits I use it 2 different ways... first I sit on the floor and put the roller under my calves, cross my ankles and just roll is back and forth slowly under my calf.... switch ankles and do the other leg. Next, I flip over and in a push up position I roll the roller back and forth slowly on my shins.
Also, before running find a curb or tree or anything to press up against, stretch your calf but keeping your heel on the ground and putting your toes on the curb or tree.
Your calf muscle is what strengthens your shin so it's important to stretch that.
Hope this makes sense! Shin splits are absolutely no fun.

Everyone in the world should know the joys of a foam roller. You can have your own deep tissue massage whenever you want. Good for those sore muscles. ;)

Obligatory meow. :)

Spri Foot Roller changed my life, broski. That and nightly foam rolling.

(ProTip: go for the 36-inch one...so much better than any short one I've ever used. I use it perpendicular to my body and sleep like a champ every night as a result. This one is the one I use)

edit: formatting

Agreed, way too much. Just get an INDO BOARD, still not the cheapest thing but they are great.

I have exactly one like you describe. I got it super cheap from amazon. It's black and made out of firm syrofoam.

http://www.amazon.com/gp/aw/d/B00R3MZMOM/ref=mp_s_a_1_2?qid=1452635645&sr=8-2&pi=SX200_QL40&keywords=foam+roller&dpPl=1&dpID=51gC9N3DwaL&ref=plSrch

I've been struggling with a bad back for about 10 years (I am 36 year old fit male, but quite flat footed). I finally threw it out 6 months ago doing deadlifts. Going to the chiropractor helped me get back into decent shape, although I only went 3 times. He wanted me to go more, but at $30 a pop, like you, I couldn't afford it (and I have health insurance!).

Since then, 3 things have really helped me with my back problems:

1. A hard foam roller, this is the one I use and love it. I use it when I wake up in the morning and before going to sleep at night. I also use it before and after workouts. If you never used a foam roller before, you may want to start with a softer one.
   
   
2. The excerice described in this video. I believe they are called glute bridges. I do them twice a week, about 20 on each side. Previous to this I did a lot of regular and side planks as well as Yoga. Nothing helped me as much as these.
   
   
3. Lastly the book 8 Steps to a Pain-Free Back. If you do not want to purchase the book, here is a video on how she says you should sit. Learning how to sit properly is what helped me the most.
   
   Also I do not do deadlifts anymore. I've tried again a few times since throwing my back out but I can tell my back does not like them. I can do every other exercise though (including squats).

I got this: http://www.amazon.com/gp/product/B0157AS5PE?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00 (how do I change displayed text, by the way) for my gym's white elephant, and had it sitting on my desk, in my cube. One of the dirtier (but funnier) guys in my office, comes up to my desk to ask me something and goes "ooh, what's this"... Never would have considered that, turned bright red, and spit out my coffee, laughing. It's now in a drawer.

tl;dr: My mind is (apparently) not dirty enough to realize that the muscle massager sitting in a box on my desk at work, looks vaguely like a sex toy.

https://www.amazon.ca/gp/product/B00KQC7RJE/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1 I bought this one! The 18 inch version, its nice and small for my apartment but still very effective.

Anyone know of an alternative to the TriggerPoint QuadBaller?

https://www.amazon.com/TriggerPoint-Self-Myofascial-Release-Massage-Quadballer/dp/B000LCC780

My gym had these but they closed down and didn't sell their equipment off. Anyone know if there's an alternative to these things? $60 is a lot for this but they're excellent for rolling around the hip area.

you/ll definitely want a [muscle roller]
(https://www.amazon.com/Fitness-Answered-Training-Products-Massage/dp/B00QH9M6QY/ref=sr_1_8?s=sporting-goods&rps=1&ie=UTF8&qid=1496547036&sr=1-8&keywords=muscle+roller&refinements=p_85%3A2470955011) and or a [foam roller.]
(https://www.amazon.com/dp/B00XM2N06O/?ref=sxts_snpl_3_1_2958657562&qid=1496546822&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=2958657562&pf_rd_r=0B9F2GCQNBTXFA72W4BG&pd_rd_wg=EPYcg&pf_rd_s=desktop-signpost&pf_rd_t=301&pd_rd_w=QWUDQ&pf_rd_i=foam+roller&pd_rd_r=MVNCV52NN305QY1TA2G0) lots of standing/walking/dancing takes a toll on your body no matter how old you are.

There are obviously more expensive options but the basics will do you just fine.

Edit: also recommend [eyewear retainers]
(https://www.amazon.com/Croakies-BLACK-Originals-Black/dp/B0019LAPSQ/ref=sr_1_3?ie=UTF8&qid=1496548889&sr=8-3&keywords=croakies) if youre prone to losing your sunglasses like I am. You can also get rubberized ones from walmart for much cheaper

Onewheeling is hugely based on ankle strength. I recommend getting a balance board to test yourself out. https://www.amazon.com/gp/product/B01MQJO2PQ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

They all work pretty much the same, just make sure you get one that is firm enough. Typically softest to hardest is: white, blue, black, pvc. You'd be best off getting something firmer than white. This one is on Amazon prime for $20

You can always just get a pvc pipe and that will work just as well, but it will work better and be more painful.

Is this something that you had before derby? and was it diagnosed by a podiatrist?

A few things come to mind...
Next time you have an appointment with your podiatrist bring your skates in with your socks, inserts and whatever else you put on your feet when you skate. Make sure the orthotics you are using are helping and fitting correctly in your skates.
The skates you're currently on are relatively cushy, but not that wide. If the toe box of your current skates isn't wide enough then no amount of taping/bracing/orthotics will fix the issue and cramming your feet into narrow skates is only going to make the pain worse.

I have pretty bad bunions and have struggled to find a skate boot that fits well. I've recently bought a pair of the new Antik AR-1 and have been very happy with them. The toe box is wider in the new style and I've had almost no break in time.
Beyond getting a new pair of boots/skates (which I know is expensive) here are a few cheap things to try.

• Lace your skates differently to relieve pressure on problem areas. From your photo you have a standard/normal lacing - you can relieve a lot of pressure by lacing differently. You may even need to lace each foot differently depending on what feels good to you. Most sites for this are geared for runners so experiment...
  Ian's Shoelace Site
  Top 10 lacing techniques for runners
  
  
• Buy some cushions/pads to wear under your socks - there are lots available on Amazon.
  
• Buy different socks or don't wear socks at all! I personally wear socks, but I know a good number of skaters that swear by wearing no socks.
  
• Try KT taping your problem areas before practice. Here's an option to start with
  
  
• Ice the area after practice if you have inflammation to help slow the formation of scar tissue.
  
• See a massage therapist to work on your feet and help break up the scar tissue and fascia restrictions. Myofascial Release (MFR) would help, but it can been very deep, intense work and you would benefit from multiple sessions to see results.
  
• Do self-massage on the area at home:
  These Foot massagers are awesome though you may be able to find a cheaper alternative
  
  
• Other ideas for treatment
  
  
• I wouldn't encourage you to skate through the pain for very long - if you're not able to relieve the pressure from that area you're only going to cause more trauma, inflammation and scar tissue to form and make the issue worse. Some time off skates now to rest the area and allow the inflammation to go down may be what is needed if you really want to skate in the future.
  Ultimately, you and your doctors should figure out a plan that is right for you. Good luck!

I got a wobble board a few years ago and it helped. Plus it's fun to have in your living room to play with as you watch TV or in front of your desk at work.

I think this is the one I have:
https://www.amazon.com/20-Fitter-First-Wobble-Board/dp/B0024QV3F4

Ah, you can get one on amazon for like $22 - totally worth it! This is the one I have. But if that's not possible - before I finally caved and bought one I used to roll around on a tennis ball (for my glutes) and even a rolling pin (for hammies and calves).

I'm a fan of these things. (IMHO, the woman in the photos isn't getting the full benefit of them. Barefoot, and under the balls of your feet makes you engage each little piggie.)

I tried them out when I had a lingering heel injury, and they've become part of my regular routine. Just standing on them and going through controlled torso twists, squats, good mornings, etc.

Basically increasing bloodflow into the lower legs/feet without any of the impacts of running. You'll get pumps in little parts of your feet you've never felt before.

Long one. Here is what I bought off Amazon last year. So far its been holding up well. (not sure if there are cheaper now)

http://www.amazon.com/gp/product/B003TKMSSK/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

I don't know if these items will be on Black Friday sale, but I would get a Trigger Point Foam Roller,

Also maybe go to Home Depot, and get a long PVC pipe to help stretch the shoulders.

The one I have. I don't think I'd mind the 18 inch one since it would be easier to maneuver and store, but 36 is fine. FWIW I'm 6'2" 180lbs so I'm not crushing it or anything. The only time I use a majority (maybe more than 18") of the roller is when I use it on my back.

If you're a bigger person, I'd say 36". If you're smaller than I am I'd go with the 18".

rumble roller extra firm and rumble beastie ball (it’s spikey). Only other thing I use is a lax ball. Rumble products are Worth the price imo—never going back. I use them on gym workout flooring to prolong spike life and they have both held up extremely well, and I am using them with lots of force.

I'm more of a substance / chemical guy, so we're definitely going past my knowledge level; but, from an anecdotal standpoint - whenever I stop adderall, I seem to retain the TMJ as well. I assume this is due to an imbalance in the aforementioned substances. The only things that have helped is fixing my sleep, choline and magnesium. Otherwise, it's normal things that seem to bring it back, such as a sore back from awkward or painful sitting, stress, etc. But one thing I can say is, every single time I dose choline; like clockwork, within 30-60mins I feel a MASSIVE release in jaw/neck tension.

From other basic research I've done, a big culprit is daily stress and potentially a bed that doesn't fit your body type, which obviously plays a part in the sleep factor. Memory foam has done wonders for my body type, ~205lbs, broad, fit.

If you look up what the sternocleidomastoid is, it's a muscle on the side of your neck that runs from the shoulder to behind your ears - when my TMJ and tinnitus (ear ringing and high frequency noise sensitivity) are acting up, it is VERY noticeably stiff and knotted. Another thing that has helped me is foam rolling and stretching. Don't get a basic-foam roller, they are complete shite. I use the grid 2.0, 13 inch - I got it for $20 on an amazon "lightning deal": http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B006GUC9KC/ref=sr_1_1?ie=UTF8&qid=1421521198&sr=8-1&keywords=grid+2.0

Otherwise, some days are better/worse for no reason what-so-ever... I wish I knew more about this area as it seems to affect A LOT of people, including those who are close to me. But I hope I've been of, at least, some help. Cheers.

Another thing I haven't seen mentioned on here is to work on gluteus medius stability. That's the major muscle that works when standing on one leg. It acts, among other things, to stabilize you in the coronal plane (keeping you from falling left/right). If you do single leg exercises and the next few days you're noticeably sore in your upper glutes, then you know you're stimulating the right muscle group. It's definitely one of the most neglected muscles in the body.

Also work on ankle stability. You can get something like this. Or use the bosu ball that's probably at your gym, it's just easier to distribute weight on the smaller version.

Gotcha.

Also, I was gonna get the basic trigger point therapy (lime green or orange one). How much harder is the hard one? Do You suggest that I should just skip the classic one for the hard one?

Lastly, you sure that the basic high-density foam filled rollers aren't as good as the trigger point hard one? By basic I'm referring to one like this: https://www.amazon.com/gp/aw/d/B00XM2N06O/ref=mp_s_a_1_1?ie=UTF8&qid=1483738885&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=basic+foam+roller&dpPl=1&dpID=51ifdQ6unLL&ref=plSrch

I wouldn't go that firm. Especially with an older person. There's a lot of discussion if something that firm is beneficial to facia. I would get her this one.

http://www.amazon.com/OPTP-Pro-Foam-Rollers-Marble/dp/B002C9EX14

[what you want your link to say](link address)

like this ^^^

For example: "muscle massager"

For link display text put [] around the text you want displayed and () around the link right after that. So the word "this" would be [this] and then immediately following that would be (link url) and it'll end up like this

I'm in Canada, this is the link for the one I purchased

http://www.amazon.ca/Incline-36-Inch-Density-Extra-Roller/dp/B00KDZF552/ref=sr_1_1?ie=UTF8&qid=1421990835&sr=8-1&keywords=foam+roller

Amazon has free shipping over $25 so I bought some fish oil with it lol. You can probably get it for cheaper on ebay if you're in the states. If you're going to get a different one be sure you get the actual cylindrical one - there's a half foam roller that's flat on one edge that's a piece of useless shit.

Hurt my lower back playing hockey when I was younger, now it tightens up pretty easily. I usually take an Aleve or 2 before playing (I can usually feel when I wake up how it's going to act later).

As /u/Cad-bane said, a foam back roller between rounds for a few minutes works wonders when you can't afford a massage every month. I bought this one (18in) a year ago, don't know how I ever lived without it, worked wonders.

This baby has served me well and it's cheap! Get the 18" option. No need to spend $50 on something that's easily achieved by $11.

Get a foam roller: http://www.amazon.com/Black-High-Density-Foam-Roller/dp/B00GZXYJ8A/ref=sr_1_1?ie=UTF8&qid=1426342438&sr=8-1&keywords=foam+roller

A good 5-10 minutes will crack my back the same as a chiropractor adjustment. I get pinched nerves from time to time in my upper back, I hit a week on the roller and it usually loosens up.

get a foam roller and roll on your back a few times a day. It's been helping my back pain quite a bit. They're pretty cheap on amazon.

Its called a rumble roller.
It a kind of foam roll for self massage / myofascial release.

It digs deeper into the muscle tissue than a regular foam roll.

Therefore, it can be more effective for alleviating muscle tightness, but it also hurts way... way more good.

16$ Will save him from a broken Back/Head/Neck

Trigger point kit. More expensive, but I never used my foam roller once after getting the kit.

http://www.amazon.com/Trigger-Point-Performance-Myofascial-Quadballer/dp/B000LCC780/ref=sr_1_7?s=hpc&ie=UTF8&qid=1372202639&sr=1-7&keywords=trigger+point+therapy

• Resistance loops
  
• Foam Roller
  
• Fancy beef jerky
  
• HP Funko Pops
  
• Blender bottles
  
• $5 Steam games

I am also a distance runner, I previously was getting a bunch of injuries but then got one of these wobble boards and would do ankle exercises at work. Thing works miracles.

I also had someone murder my calves and achilles tendon area with a roller stick thing right before squatting and that really helped. i screamed a lot. good luck.

I use a foam roller I got off Amazon for back pain
http://www.amazon.com/dp/B00FXHSLRE/ref=cm_sw_r_udp_awd_6bdvtb1SHTHXJ

Orgasmic when muscles are tight. I actually screamed a couple times while using mine for the first time since I was sore. The one I have

dont worry about playing professionally, we can talk about that later. if you are in pain and can't play, you aren't going pro anytime soon.

buy the 18 inch version of this foamroller from amazon or really any size foam roller from other local sports store:

http://www.amazon.com/Black-High-Density-Foam-Roller/dp/B004T0ZS36/ref=sr_1_2?ie=UTF8&qid=1381632507&sr=8-2&keywords=foam+roller

the harder the better.

why are you doing this? to potentially take care of you pain and give your legs the chance mine never got.

i take it you've gone through puberty recently and have started developing muscle mass. this muscle mass has incredibly tough properties and can get VERY VERY tight. if too tight, it can transfer the forces it can't handle to the joint and cause pain. bad pain. eventually resulting in a higher likelyhood of a blown knee, bad back, etc.

believe me I've learned the hard way.

then do these releases: http://www.youtube.com/watch?v=QJLxruO3su0

your job is to break up the muscular tissue that is causing the excess tension in your joints. then stretch afterwards because the muscle is now softer than before and can stretch more effectively.

roll on each sensitive muscle group of your legs for as long as it takes until the high sensation of the massage subsides. it may take a long time. dont be afraid of higher sensations on the muscle as you are rolling on them. they are strong fibers and need the deep release.

will this work? no idea but its likely. i haven't done any movement assessments on you and this is just some simple but STANDARD stuff you should be doing if you even HOPE to make it to a competitive level. your coach is failing you and your team by not teaching these methods and its not his fault. he likely wasn't taught either. its up to you to do these on your own.

if you are injured you will never be good. so you cant be injured. do this stuff on your own for a week and get back to me.

-M