Work out hard, recover hard.

Your workouts might be on point, but what about your recovery regimen? If you're spending more than a second trying to think of what you do to help your tired muscles repair themselves postworkout, then it's safe to say you need to work on it. One way to do that is by incorporating foam rolling into your routine. It's important to make sure you're doing it properly, and that's where the below how-to comes in.

If you're looking to amp up your regularly scheduled lower-body programming, we've got your back (or should we say legs?) with two tough workouts that'll have you feeling the burn in no time. And where nutrition is concerned, we broke down some of the best nondairy milk options for athletes to try.

We're also nearing the end of the Mount Everest Fitness Quest, but not to worry — there's more where that came from! Can you guess what the next challenge will be? You can also go back and try another quest, whether it's 50 push-ups unbroken, 100 squats or even 100 V-ins. No matter what goal you strive for, keep killin' it!

— Rose McNulty, Senior Digital Editor

8 Foam-Roller Exercises to Improve Mobility

If you’ve never invested in a foam roller — commonly found at sporting goods stores for 20 to 40 bucks — you’re doing your muscles a major disservice. Regularly using a foam roller offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.

“Foam rolling helps with increasing muscle flexibility and joint range of motion, especially when used in conjunction with an active warm-up routine,” says Heather Jeffcoat, DPT, certified facial stretch therapist and owner of Los Angeles–based Fusion Wellness & Physical Therapy. “It also helps with muscle-force production when done before exercise, reducing exercise-induced muscle soreness, reducing delayed onset muscle soreness, increasing pressure pain threshold and reducing trigger-point sensitivity.”

Find out how to properly foam roll eight key areas »

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