Knee Rolling Sequence

You can go in any order you want or follow this flow.

  1. Hamstrings
  2. Calves
  3. Quads
  4. TFL (Front Pocket)
  5. Edges of IT Band (Outer Thigh)
  6. Fibularis/Peroneus (Outer Lower Leg)
  7. Shins
  8. Adductors (Inner Thigh)
  9. Feet

Spend 5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture).

Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal.

  • 20-60 seconds per area
  • Slower = deeper
  • Hold and breathe on tender areas
  • Repeat 3-5 days a week for best results
  • Advanced: Hold on an area and perform 5 joint movements

Tips for Measuring Progress

  1. Begin by assessing the range of motion of the target joint or muscle. Does it appear limited, feel tight, or hurt?
  2. Complete the sequence.
  3. Re-assess. Some people will see major improvements, and some will only see minor improvements, but any improvement is a good sign to keep doing this.
  4. Repeat the sequence 3-5 days a week for as long as needed to get the desired result. No matter what, this kind of maintenance on the body will be beneficial; self-treatment is good preventive care.