Listen Up, Runners! This Foam-Roller Massage Will Help Keep You on the Road

• Sit on the floor with your left ankle crossed over your right, and place the roller under your right calf.
• Lift your pelvis off the ground so your weight is supported by your hands and the roller.
• Roll the length of your calf, from the back of your knee to the Achilles tendon. Do roll the inside and the outside of the muscle as well.
• Repeat for 30 to 60 seconds, then switch legs.

Tip: Pay special attention to tight spots, allowing the tension to sink into the roller.