It hurts here…where you should foam roll

Knees hurt: 1. stop wearing the ridiculous heels ladies or…2.roll calves, IT Band, inner thigh, quad, hamstring

Low back hurts: 1. make sure you’re not a desk jockey for 12hrs straight &…2. roll glutes, erector spinae (the muscles that run vertically on either side of your spine from tailbone to neck

Ankles hurt/ache: 1. stop running in shoes that have been around since the first marathon in Greece &…2. roll calves, anterior tibialis(big muscle next to shin), feet(a tennis or golf ball works better for this)

Neck/Upper Back hurts: 1. if you “pop” your own neck, unless you are a chiropractor, stop right now or…2. roll mid-back, lats(from under armpit down side and back), erector spinae

Feet hurt: 1. get one of those pedicures where they jam their thumbs into your feet & it hurts like crazy or…2. use golf balls, softballs, tennis balls to roll bottoms of feet (heels, arch, lateral borders, balls, toes)