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Most of us are accustomed to the hurts-so-good techniques of self myofascial release (i.e. foam rolling, The Stick, lacrosse ball rolling, etc.) and we all dabble in stretching here and there. Have you ever noticed that regardless of how much you roll or stretch the tightness and tension seems to creep right back minutes or hours later? Next time try rolling and then stretching immediately after. Give it the old 1-2 punch. It's science. No really... A study done at University of Ljubljana in Slovenia showed that fascial release + static stretching appears to have an additive effect in increasing flexibility than just one or the other.
Here is an example for tight achilles and posterior lower leg. Try this prior to or immediately following your next workout: 1) Foam rolling
After you roll follow it up with:
2) Static stretching
3)Lastly, in order to prevent tightness and soreness from occurring so frequently you need to strengthen the Achilles tendon and lower calf area. The best way to do so is to eccentrically load the tissue. Try 2 sets of 10 Eccentric Calf Raises every other day and be on your way to a more pain-free workout.
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