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9. Shins

Start: Get on your hands and knees on the floor, with the broad side of a foam roller placed underneath your shins; your hands should be positioned just in front of your shoulders on the ground, and your heels rotated slightly outward.

Roll: Shift your weight forward, bringing your shoulders in front of your hands, to move the roller from your ankles to just below your knees.

Tip: Make sure you don’t roll directly onto your knees – this can cause discomfort and exacerbate injuries.