Lower-Limb Self-Care — Quads, Hamstrings, Calves (Evidence-Informed)

TL;DR

• 10–12 minutes: foam roll sweep → brief IASTM to hotspots → mobility that uses the new range.
• Stay comfortable (≤ 5/10). Reassess ROM and gait/stance after.

Prep (2 min)

• Ankle pumps, knee hugs, and gentle hip hinges; 3–5 breaths emphasizing long exhales.

Step‑by‑step routine (8–10 min)

1. Foam roll sweep (30–45s each): quads → lateral thigh → hamstrings → calves.
2. Targeted IASTM (30–60s each): hotspots you found during the sweep.
3. Mobility (3–4 min): knee flexion slides, ankle dorsiflexion rocks, couch stretch pulses.
4. Reassess: knee‑to‑wall or sit‑to‑stand depth.

Variants

• Runners: prioritize calves/hip flexors; integrate strides and ankle rocks.
• Lifters: prioritize quads/adductors/glutes; follow with goblet squat/hinge warm‑ups.

Safety

• Avoid acute injuries, open wounds, numbness/tingling. Stop with sharp or spreading pain.

FAQs

How often?

2–5 days/week depending on training density.

Can I swap foam rolling for massage gun?

Yes—brief, low‑moderate passes on the same regions work as an alternative.

Reference

• Foam rolling prescription (clinical commentary): https://pubmed.ncbi.nlm.nih.gov/33105383/
• IASTM precautions: https://pmc.ncbi.nlm.nih.gov/articles/PMC6670063/