One leg at a time, begin with toes facing up, and roll up and down looking for tender areas. Repeat with turns turned in, then turned out. Switch legs

Place the corner of a foam roller at the top of the hip, and roll (1 leg at a time), from hip to knee, looking for tender spots. Be sure to check the front, inside and outside of the thigh. Repeat on other leg

Roll up and down the center of the thoracic spine (below neck and above lower back), first with hands behind your head, then with arms in a large "bear-hug" position