If you’ve ever had your girlfriend dig her thumb into your back, you know what it feels like to have a “muscle knot”. These knots — also called “trigger points” — are everywhere in your body and restrict the length of your muscle tissue, making them shortened and weaker. Use a foam roller to get rid of these knots and lengthen your muscles. With each exercise, move slowly and stop on tender spots. Work on each of the following muscles for at least 30 seconds before switching legs.
Calves: Put the roller under your calf and rest your other foot on the floor. Roll from your ankle to your knee.
IT Band: Lie on your side with the roller near your hip and rest your other foot on the floor. Move the roller along your outer thigh. You can increase pressure by stacking your legs on top of one another. Quads: Lie on your stomach with the roller placed under the front of your thigh. Roll up and down from the bottom of your hip to the top of your knee.
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