Download Posterior Leg/Calves Hamstrings ITB/Lateral Thigh Quadriceps

Foam Rolling for the Lower Body – Fascial release:
5-15 reps each region, relaxed pace. Trigger point
release: 20-120 seconds held with light to moderate discomfort, 1-5 repeats.
Posterior Leg/Calves
This can be done with either 1 leg on the roller or 2 legs on the roller.
Keep abs engaged to protect back. Move lower leg over roller from the
top of the back of the ankle up to the back of the knee and back along
the entire length. Roll straight on, with leg tipped in, and with leg tipped
out to address all of the posterior compartment of the lower leg.
Hamstrings
This can be done with eighter 1 leg on the roller or 2 legs on the roller.
Keep abs engaged to protect back. Move posterior thigh over roller from
the bump at the back/sides of the knee to the bump up in your buttock
and back along the entire length. Roll straight on, with thigh tipped in,
and with thigh tipped out to address all of the posterior thigh region.
ITB/Lateral Thigh
Use your arms and other foot to modulate the force from the roller.
Keep abs engaged to protect the back. Move lateral thigh over roller
from bump on the outside of the knee to the bump at the side of the hip
region and back along the entire length. Roll lateral thigh straight on,
with thigh tipped in, and with thigh tipped out to address all of the lateral
thigh region.
Quadriceps
This can be done with eighter 1 leg on the roller or 2 legs on the roller.
Use your arms and other foot to modulate the force from the roller.
Keep abs engaged to protect the back. Move anterior thigh over roller
from above the knee cap to the bump on the front of the pelvis and back
along the entire length. Roll anterior thigh straight on, roll anterior thigh
in, and roll anterior thigh out to address the entire anterior thigh region.
Glutes/Abductors
Use your arms and other foot to modulate the force from the roller.
Keep abs engaged to protect the back. Cross your ankle over the
opposite knee. Place pressure into your lateral hip region and roll
between bump at the side of the hip region and the top of your pelvis.
Adjust your position anteriorly and posteriorly over the continuum of the
tissue to address it all.
Adductors
Use your arms and other foot to modulate the force from the roller.
Keep abs engaged to protect the back. Roll between bump at the inside
of the knee and pelvis and back along the entire length.