Foam Roller Exercises

Begin each corrective exercise session with foam roller exercises, regardless of where you are in any of the progressions. You can perform equivalent exercises with a stick, ball, or trigger point tool, but do not skip these. The last exercise suggests using two tennis balls taped together - alternatively you can tie two tennis balls in a sock.

When you have muscle soreness, you can perform these exercises several times a day. This routine is also beneficial following almost any workout.

Overall approach: The objective is to locate knots or hot spots in the belly of a muscle. Stay away from the connective tissue where muscle connects to bone. Hot spots are sensitive to pressure. Each time you find a hot spot, apply even pressure as you feel the pain lessen (it may not go away completely), and then move on. Do not neglect any hot spots, but don't waste time on areas that don't need it! Learning to look for your hot spots may take a while at first, but once you know where to look, this routine can be performed very quickly.

Note: The text on some of the linked pages below talks about "breaking down facial restrictions." But don't worry, these exercises will not do anything to your face except maybe make you wince a bit when you find or apply pressure to a hot spot. I think they meant to say "fascial" or maybe "myofascial" restrictions.

Calf

Hamstring

Gluteal