Thigh massage with foam roller
Loosen up tight quads after sitting all day by rolling a tennis ball or foam roller (found at sporting goods stores for around $20) on top of your thighs. You also can use the palm of your hands to make small circles, working your way up the thigh from the knee. Or lean forward and run your elbow in a single stroke along the thigh from the knee toward the torso, says Durkin. Make several passes at slightly different angles along the thigh.
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Calf and Hamstrings
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Ease calf tightness caused by activities such as wearing high heels or going on a long run by rolling a foam roller along the length of your calf muscles, suggests Caplan. The heels of your palms work well, too. Use both hands to knead along either side of lower leg in small circles, working your way up the calf; flex or point foot as you do it. Or drag the heels of your palms from the ankle toward knee along different sides of the calf.
Take care of your legs and feet!
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