1. Start by kneeling on the ground and positioning the foam roller in front of you.
2. Rest one shin on the foam roller, with the other leg bent for support.
3. Lean forward so that your body weight applies gentle pressure onto the tibialis anterior muscle, which is located on the outside front portion of your shin.
4. Slowly roll the foam roller along the length of the tibialis anterior, from just below the knee to above the ankle.
5. Pause at any points of tightness or discomfort for a few seconds, applying steady pressure to help release the muscle.
6. Continue for a set duration, typically between 30 seconds to 2 minutes per leg, depending on your comfort level and the tightness of the muscles.
7. Switch legs and repeat the process.
It's important to use enough pressure to get the benefits from the foam rolling but not so much that it causes excessive pain. If you're new to foam rolling, start with lighter pressure and gradually increase as you become more accustomed to the sensation.
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