Warm Up Smarter: Roll out AFTER… not BEFORE working out
Why? Moderate to intense massage, myofacial release, soft tissue work, etc. induces a parasympathetic response. This function of the autonomic nervous system is associated with rest. This is the opposite response we are trying to illicit as part of a warm up for intense activity.
This is why I do not allow my athletes to roll into the gym and then sit on the floor to roll out. Get sweaty. Mobilize your joints. Do movements that look like exercise. If and only if you’ve done all those things and still can’t achieve good positions, spend no more than 2 minutes attacking that soft tissue to get it moving like it should.
After working out, recover smart. Eat something and then smash the crap out of your tissues to flush them of waste and to keep your sliding surfaces…sliding.
Being forever sore is a mark of either laziness or ignorance. Take care of your body and it will take care of you.