These stretches and self myofascial release techniques are for the quadriceps and IT Bands. Because they act on the knee and hip joints, it is especially important to make sure your quads and IT Bands are not over tight! If you feel any areas that are extra tender, keep the foam roller on that spot until the tenderness subsides.
Place the front of your thigh on the foam roller, roll up and down the length of your front leg just above the knee. Use your opposite leg and arms to roll you forward and back.
Grab your leg by the foot or ankle and pull until you feel a stretch in the front of your upper leg, balance on opposite leg. Hold the stretch for 45-60
Place the side of your thigh on the foam roller. Roll up and down the length of your thigh, up to the hip and down just above the knee.