1. Lateral quad massage
Great for: quad tightness, knee pain
How to do it: Place the foam roller on the ground perpendicular to your body, then lay the right side of your thigh on top of it. Keep the right leg straight with your left foot close-to-flat on the floor. Your left hand or forearm will be on the ground to give you extra support and leverage. Next: Rotate your body slightly towards the floor to target the outside muscle of the quad then slowly roll back and forth to massage. Switch to the other leg.
2. Adductor massage
Great for: groin tightness, knee pain
How to do it: Lie with your stomach on the ground with the foam roller parallel besides you. Lift your torso up through your hands. Keep your right leg straight behind you and bend your right leg to about 90 degrees. Lift your right leg and place it on top of the foam roller. Shift your weight back and forth as the foam roller massages the length of your groin. Repeat on the opposite side.