Tendonitis is the inflammation of a tendon, and may occur due to a number of reasons. It's usually a minor issue, but left untreated it can advance into a major injury. Tendons are connective tissues between muscles and bones, and are located throughout your body. It is possible to have tendonitis at any of these places, but it most often occurs at high stress points such as the legs, hips and back. One way to reduce the likelihood of developing tendonitis -- as well as treating mild to moderate cases -- is by using a foam roller.
Quads
Lie face down on the floor with the foam roller between your thigh and the floor. Support your upper body on bent elbows on the floor. Using your upper body, allow the foam roller to roll down the length of your thigh until just above your knee, and then back up to the start position. Rotate your leg a bit to allow the foam roller to work the inside and outside areas of your thigh.
Glutes and Piriformis
Place the foam roller on the floor. Sit on the foam roller with your hands on the floor behind you to help support your body weight. Cross one leg over the other, and shift your weight slightly so that one side of your buttock is fully supported. Using your upper body, allow the foam roller to roll up and down the full length of your buttocks. Rotate slightly more to the side to target the lateral areas of your glutes.
IT Band
Lie on your side on the floor with the foam roller between your hip and the floor. Cross your top leg over your bottom leg to help support your body and target the IT, or iliotibial, band, a group of tissues on the outside of the thigh. Using your top leg and upper body, allow the foam roller to move from your pelvis down your upper leg until just above the knee joint, and then return to the start position.
Hamstring
Place the foam roller on the floor. Sit with the foam roller under your upper leg where your leg and buttocks meet. Place your hands behind you on the floor to help support your body weight. Using your upper body, allow the foam roller to roll down the length of your leg until just above the knee joint, then return to the start position. Rotate your leg a bit to allow the foam roller to work the inside and outside areas of your thigh.
Calf
Place the foam roller on the floor. Sit with the foam roller under your lower leg at the top of your calf just below the knee. Place your hands behind you on the floor to help support your body weight. Keep your hips elevated off of the floor for the entire exercise. Using your upper body, allow the foam roller to move up and down the length of your lower leg, from the heel to just below the knee joint.
Back
Lie on your back with your knees bent and the foam roller between your lower back and the floor. Your arms can be held over head or crossed over your chest. Using your lower body, allow the foam roller to roll from your lower back to your upper back just below your shoulder blades, then return to the start position.
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