Soft tissue work

Last night I've done some soft tissue work on my whole body using the foam roller and a tennis ball. This is the 'poor-man's' deep tissue massage, and helps you to create a better elasticity and health in your soft tissues.
I started the protocol in my feet and went up through tibialis, calfs, hams, quads, glutes, hip flexors, lower back, upper back, rotator-cuffs. I was a bit sore before it, felt a lot better after, took a hot shower, and had a slow digesting protein before bed - for a slow, consistant supply of amino acids over the whole sleeping window. One of the best choices here is cottage cheese mixed with some nuts and sweetend with some stevia. (natural sweetener)

I woke up this morning feeling a lot better and recuperated. By the way, soft tissue work hurts like hell. Imagine someone digging his fingers through your skin with a varied pressure of 5kg-65kg (my bodyweight), you can play with the amount of pressure by shifting and moving on the foam roller or ball. Try it, even if you can only afford the tennis ball option. A good place to start is: http://www.t-nation.com/readTopic.do?id=1259323