Have you got a foam roller? I find that is really good for my calves and quads. I also get a tennis ball into my hip flexors (lean against the wall) and into my butt muscles (whilst on the ground). I find a spot that is sore and stay there until it's a dull ache before moving onto another area.
I have! I'm just really bad at using it because of the pain hahah. I should get onto that though thanks Sal!
ha ha yeah the pain isn't fun. But if used regularly it isn't too bad (: