Foam Roll Quads

Execution

1. Shift your weight onto one thigh, with the other leg crossed over it or set out to the side.
2. Roll slowly from just above the knee up to the hip crease, about 3 seconds each way.
3. When you find a tender spot, stop on it and breathe steadily for 20-30 seconds until it eases.
4. Bend and straighten the knee a few times while parked on that spot to add movement to the tissue.
5. Spend 60-90 seconds on each side and keep the time the same on each side.
6. Rolling right over the kneecap, or any numbness, means stopping and moving the roller higher.

Quick cues

• Roll slow, three seconds each way.
• Park on the sore spot and breathe.
• Bend the knee while parked.
• Keep off the kneecap.
• Gritting your teeth means too hard.

Common faults

• Fault: Rolling fast up and down the whole time

  Fix: Slow to about 3 seconds each way and come to a full stop on the tender spots.

• Fault: Picking the hardest roller on the assumption that more pain is better

  Fix: Use a softer roller and control the pressure by taking more weight on your forearms.

• Fault: Holding the breath because it hurts

  Fix: Lower the pressure to a level where the breathing stays even, which is the level that works.

• Fault: Rolling directly over the kneecap

  Fix: Set the roller about one hand above the knee joint and work toward the hip.