[UConnJulie]

OK, so foam roll, and STRETCH!!! Heel sitting is a good passive quad stretch, but does not get rectus femoris, so do a half-kneeling quad stretch (like the bottom position of a lunge, then bring your back foot up to your butt and hold it there with your hand). Hold your stretches for at least 30 seconds and do several reps on each side per session.