1 - Sit on the floor and place the foam roller under the outer side of your lower leg, targeting the peroneal muscles (fibularis longus and brevis) along the lateral shin.
2 - Support your upper body with your hands placed behind you on the floor, keeping your arms slightly bent.
3 - Cross your opposite leg over the leg being rolled to add additional pressure if needed.
4 - Slowly roll along the outer lower leg from just above the ankle up toward the knee, pausing on any tight or tender spots for 20-30 seconds.
5 - Avoid rolling directly over the knee joint or ankle bone.
6 - Continue rolling for 60-90 seconds per side, breathing deeply and allowing the muscle to relax.
