After a long day of hiking, fitness expert, Ivonete Carothers recommends using a foam roller to do a self-myofascial release of tension which can reduce soreness in muscles.
Using the pictures below as a guide, slowly roll through the back, sides and fronts of legs. Roll through the hips and sides of the body as well. As you find tender spots, breathe and hold the pressure on these areas and relax into gravity to allow the weight of the body increase the effect. The tightness will begin to soften and release after about 30 seconds. Make sure to breathe slowly and smoothly as you move throughout the body.