What to do:
Sit on a foam roller with your legs outstretched, and support yourself by placing your hands on the floor behind you. Position yourself so the roller is directly under your hamstrings. Slowly roll forwards and back from the base of your glutes to the bend in your knee for 30 seconds. Try it with your feet turned out and then with your feet turned in to work your hammies from all angles. You can increase the pressure by stacking on leg on top of the other.
What to do: Lie on your side and slip the roller under your thigh. Cross your other foot over and put it on the floor. Roll back and forth for 30 seconds from the bottom of your hip to just above your knee. To increase the pressure, take your bracing leg off the floor and stack it on top of the leg you’re massaging.
What to do: To keep your knees healthy and loose, lie on your stomach with the roller placed under your thighs. Holding the body straight, roll yourself back and forth from hip to mid-thigh for 30 seconds. Bend the knees to increase the pressure.