25 Jun '13, 8pm

Got 20 minutes? Hop on the foam roller. It'll speed recovery:

Foam Roller: IT Band Lie on your side with the roller near your hip. Move along your outer thigh while slightly leaning forward. For added stability, bend your top leg and rest your foot on the floor. Add pressure by stacking your legs. Foam Roller: Piriformis Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your arms and supporting leg to control the pressure. Foam Roller: Quadriceps Lie with a roller placed under the front of your thigh and slowly roll your quads, from the bottom of your hip to the top of your knee. Foam Roller: Hamstrings Place the roller under your thighs. Lift your hips and slowly roll from the knees to the buttocks. To increase the pressure, roll one leg at time, turning your foot in and out. Foam Roller: Calves Place a roller under one leg in the middle of the calf. Roll from the ankle...

Full article: http://www.runnersworld.com/workouts/study-foam-roller-le...

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