If you can spend an hour or two riding a bike, you can spend 5 to 10 minutes stretching and giving yourself a post ride massage. Unfortunately, I did not always believe this and it resulted in lower back pain and a few knee injuries. It all could have been prevented!
Post ride massages help you: recover faster, reduce/prevent injury, relax/elongate your muscles, improve circulation, flush metabolic cellular waste byproducts, calm your nervous system, relieve pain and feel better.
I start rolling on my lower back which usually cracks a few times and it instantly makes me feel better. Then I move to my IT band (source of my knee injuries) and I pretend my leg is on a rotisserie, rolling up and down… moving from the IT band to the quads, to the inner thigh and finally the hamstring. After my legs are done I massage my glutes, and most of the time I forget the calves… but I recommend hitting them up as well. 5 minutes down 5 to go.
After rolling it is likely you found some “awesome” spots (read as: “sore” spots). I try and spend a few minutes concentrated on them with the lacrosse ball. If they were “awesome” with the roller they are going to be really “awesome” with the lacrosse ball. Sometimes these areas just hurt too much and I remember that I need to focus on them later.
In the evenings I generally come back to the “awesome” spots and use the handheld massage device to focus on these areas while laying down and watching a TV-show or a movie.