Begin on your hands and knees. Your hands should be on the floor near your knees. Place the roller under your ankles. Lift your hips upward and feel the roller glide along your shins as you extend your legs outward into a plank position. Roll front to back to find the tender areas. Hold tight spots for 30 to 45 seconds or until pain diminishes. For an advanced technique, lift one leg off the roller and engage your core to keep your leg and back parallel to the floor as you roll. You may also cross your ankles stacking one leg over the other as you roll.