Set-up: Sit on the floor with your legs extended in front of you. Place a foam roller under the outer side of one lower leg, just below the knee. Support yourself by placing your hands flat on the floor behind you.
Position the non-target leg: Cross the opposite leg over the working leg for added weight or rest it on the floor if more comfortable.
Begin rolling: Lift your hips slightly off the floor using your arms and slowly roll your leg back and forth over the foam roller. Move from just below the knee to above the ankle.
Control the motion: Apply gentle, consistent pressure, adjusting your body weight to suit your comfort level. Avoid rolling directly on bony areas.
Pause on tender spots: If you find a particularly tight or sore area, pause for 15–30 seconds while maintaining a tolerable level of pressure.
Switch sides: Repeat the process on the opposite leg.
Hold/maintain as prescribed by your physiotherapist.
Category: Release Region: Lower Limb, Ankle Equipment: Foam Roller Position: Side Unilateral: No
