Hi, I'm Meghan Reynolds, and this is how to roll out your thighs to prevent lactic build-up. This is important so that you can keep running farther and longer and prevent injuries. To begin you want to start with your quadriceps, the muscles in the front of your leg. You're going to get down in a forearm plank position and you're going to position the foam roller towards the top of your quad underneath your hip. You want to let the quad sink into the foam roller and then roll down one inch. After that one inch, you're going to roll left to right, then roll down one more inch and again wash it out moving left to right, left to right and you want to keep doing that until you get all the way down to just above your kneecap. After that you want to move onto your IT band. The IT band is on the outside of your leg and again you want to start up by the hip, roll down an inch and then move left to right, left to right and you're going to do that same action until you are just above the kneecap. Third, you want to move onto your hamstrings, the muscles on the back of your leg. You want to sit so that the foam roller is directly underneath your gluteal muscles and then you're going to move the foam roller down an inch and again move left to right, left to right, one more inch, washing it out, moving left to right, left to right and you want to stop just above the knee crease.