Sit on a foam roller and move slowly back and forth as you lie on the roller. Move your legs to move your body over the roller. Perform for 1–2 minutes on each body part.
Foam rollers are one of the best recovery inventions of the century. Understand the term “myofascial release” and apply it to your pre- and post-workout routine. You can use a foam roller to alleviate pain from typical overuse injuries from running, running in sand, and rucking. Get smart on the foam roller and learn how to roll out your back and illiotibial band (ITB). Use the roller, especially after exercise.
Lie in a side plank position and place a foam roller under your hip. Move forward and roll your ITB from the hip to below the knee. Perform for 1–2 minutes on each side.
Place a roller under your knees and slowly kneel down, placing both shins on the roller. Slowly roll back and forth from bottom of the knee to the top of the ankle. When done, flex the foot and point the toes to stretch the shins 20–30 times on each leg.
Sit on the foam roller and slowly roll the connection of the hamstrings into your hips. Roll all the way to just above your knees to loosen the hamstrings.