Now that you know the specific techniques, there are a few instances where it will be best to use them

1) Daily Maintenance Routine On The Trail

This is a daily routine for you to complete after every day of hiking. Spend 60 seconds doing each of these exercises. 
  1. Foot ball roll
  2. Calf bottle roll
  3. Outer shin release
  4. Quadricep release #1
  5. Glute release 
Download Printable PDF 

2) Warming Up

Spend 30-60 seconds on each of these before you start hiking.
  1. Calf release
  2. Quadricep release 
  3. Glutes release 
Download Printable PDF 

3) Self-Treatment On The Trail

Key points
- If feeling any discomfort, work above and below the issue
- This is not a substitute for professional diagnosis
- If pain persists, or worsens, go and see a physiotherapist