Day 24: Get a Massage

When you finish a workout, hit the showers, then hop on a massage table. As little as 10 minutes of myofascial release (AKA massage) at the hands of a trained masseuse can ease muscle soreness and speed recovery, report Canadian researchers. Don’t have the time or desire to hire a professional? Grab a foam roller and hit the floor. Just two minutes of rolling your quads can increase the range range-of-motion in your knees by 13 percent, another Canadian study found. And those benefits likely translate to other joints as well. Why should you care? Because the stronger you are through a complete range of motion, the more that strength translates beyond the gym to the real world. Start with your calves and work your way up your body, giving each muscle group at least three or four rolls.

For more 31 Days of Fitness tips, check here for a new one every day in December.