| Most people use foam rollers for rehabilitation | | | | outer thigh. |
| when they are suffering from injuries. A foam | | | | 2. Sit on the roller. Place one foot on the opposite |
| roller is great for that, don't get me wrong. But to | | | | knee. Lean towards the glutes of your bottom |
| get full usage out of a foam roller, I highly | | | | leg. Roll forward and back. |
| recommend it to be used as part of your warm | | | | 3. Place the roller under your calf. Plant your other |
| up and cool down routine. Rolling increases | | | | foot firmly on the floor. Roll from the bottom of |
| circulation and breaks down knots, both of which | | | | your knee to your ankle. |
| contribute towards getting the body ready for | | | | 4. Sit on the roller with the bottom of your thighs. |
| strenuous activity and helping the body | | | | Roll from the knees to the buttocks. |
| recuperate faster after a workout. Try the | | | | 5. Lie face down with the roller under the front of |
| routines below. Do 2-3 sets of 15 seconds per | | | | your thighs. Roll from the bottom of your hip to |
| routine to start with. Add ten seconds during each | | | | the top of the knee. |
| following week. | | | | 6. Lie face down with one of your feet pointing |
| 1. Stretch the iliotibial band by lying sideways with | | | | sideways. Place the roller under the inner thigh of |
| the roller under your hip. Move your top leg in | | | | this leg. Roll up and down the inner thigh. Do this |
| front of the bottom leg and plant your foot firmly | | | | for the other leg as well. |
| on the ground. Move up and down along your | | | | |