Sit on the floor with your legs stretched out in front of you. Put the foam roller perpendicular to your right calf. Cross your left leg over your right ankle. Your hands will be on the floor and use them to raise your body up. Roll the lower portion of your calves to the back of your ankle.
Sit on the floor with your legs stretched out in front of you. Put the foam roller perpendicular to your right calf. Cross your left leg over your right ankle. Your hands will be on the floor and use them to raise your body up. Roll your entire lower leg from the ankle to the back of your knee. The lower leg takes a beating in all runners. Both the soleus and gastrocnemius muscles stabilize the foot and ankle. Increase flexibility and mobility to reduce contact time for each foot strike (so you can run faster).
Lie on your right side and place the foam roller perpendicular and under your hip. Using your hands or forearms for support, cross your left leg over the right leg and put your left foot flat on the floor. Roll from your hip down to just above your knee. Switch legs. The TFL accelerates hip flexion and decreases hip extension.
Lie on your right side and place the foam roller perpendicular and under your hip. Using your hands or forearms for support, cross your left leg over the right leg and put your left foot flat on the floor. Roll from your hip down to just above your knee. Switch legs. The IT band stabilizes the knee during running. Iliotibial Band Syndrome, one of the most common running injuries, is commonly referred to as "runner's knee," and sufferers usually experience pain on the outside of the knee.
Original article and pictures take www.active.com site
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