Roll up and down from the bottom of your hip to the top of your knee. Quads: Lie on your stomach with the roller placed under the front of your thigh.Add more pressure pressure by stacking your legs on top of one another. IT Band: Lie on your side with the roller near your hip and rest your other foot on the floor.Calves: Put the roller under your calf and rest your other foot on the floor (or cross it over the top of your shin for more pressure).Here are a few quick drills you can do with a foam roller: With better muscle elongation and strength, you'll be able to get high off the ground for your jumps. You need to be in the correct starting position to get the best elongation possible. When using a foam roller, form is the key. Also, make sure to massage and stretch out calves, quads, IT band, and other lower extremities. Press the roller along your outer thigh to elongate the muscle fibers. A foam roller is one solution that can be used to provide relief to a cluster of knotty muscles as can be seen in the video above.Īpply the foam roller deliberately over the affected areas to alleviate spasms.
