A Ten-Minute Evening Routine for Tired Legs

Legs that have carried you through a full day respond well to a short, consistent routine. The point is repeatability, not intensity.

Start at the feet

Two minutes with a foot roller under each arch, sitting down, applying only as much weight as is comfortable. Roll slowly from heel to toe rather than rubbing quickly.

Move to the calves

Three minutes per calf with a handheld unit or a roller, working upward. Keep off the back of the knee entirely.

Finish with the thighs

Two to three minutes on the quads. If you are using a percussion tool, keep it moving rather than holding it in one spot.

Then stop

Ten minutes is the whole routine. Doing it five evenings a week is worth far more than a half-hour session once a fortnight.