Figure 3.

A participant demonstrates the 5 muscle groups foam rolled and the technique used for each muscle group. Foam rolling consisted of 45 seconds of rolling for each muscle in the left lower extremity, 15 seconds of rest, 45 seconds on the right lower extremity, and 15 seconds of rest for all muscles in the following order: A, quadriceps, B, adductors, C, hamstrings, D, iliotibial band, and E, gluteals. Total foam-rolling time was 20 minutes (15 minutes of rolling and 5 minutes of rest).