Instructions
- Position yourself correctly: Sit on the ground with one leg extended. Place a foam roller under the front of your shin, just below the knee.
- Support your body: Use your hands and the opposite leg to lift your body slightly, ensuring control and balance.
- Begin rolling: Slowly move your shin over the foam roller, rolling from just below the knee to above the ankle.
- Pause on tight spots: If you feel a tender area, hold pressure there for 15–30 seconds or until the discomfort lessens.
- Control pressure: Use your hands and other leg to adjust how much weight is placed on the foam roller.
- Complete both sides: Once finished, switch legs and repeat on the other shin.
Category: Release Region: Lower Limb, Knee, Ankle Equipment: Foam Roller Position: 4-Point Kneel Unilateral: No
