Lie on your side with bottom leg placed onto a foam roller between the hip and the knee. Using your forearm and hand lift up and place as much of your weight as is tolerable onto your bottom leg. Roll your leg over the foam from your knee to your hip.
Repeat on the other leg.
Hold at any tight spots you find and wait for up to 90 seconds for the tissues to relax. The pressure should be firm but not too uncomfortable.
Do not roll down directly over the nobble on the outside of your knee.