This exercise helps you loosen the outside of your lower leg with a massage stick for a freer, steadier ankle.
Foam Roller - Quadriceps
This exercise helps you loosen the front of your thighs by rolling it slowly over a foam roller.
- Starting Position:
- Prone
Start: Lie face down with the front of one thigh on the foam roller, supporting your weight on your hands or elbows.
Action:
Roll slowly along the length of the muscle, from one end to the other.
Turn your leg slightly in and out as you go so you cover the inside and outside of the thigh, not just the middle.
Pause on tender spots and take a slow breath there.
Work to the edge of discomfort, never into pain. That edge is where the tissue loosens best.
Switch sides.
Feel: Tenderness that eases as you roll is normal. Sharp pain, or numbness and tingling, means move off that spot.
Related Exercises
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This exercise helps you turn your head and shoulders while kneeling tall and holding a weight behind you, using your breath to find your true range.
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This exercise helps you find a deep squat with a band across your back and under your arms taking some of your weight.
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This exercise helps you improve ankle bend from a kneeling position by driving your knee forward and out past a dowel.