Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure
The quad muscle right above your knee on the inside of your leg is the Vastus Medialis, the main knee stabilizer among the quad muscles. Keeping this loose and healthy will help your knee joints stay healthy, too!
Lying on your side, lift your top leg and place the roller underneath the inside track of your thigh. Start just above the knee and roll slowly up your leg.