Foam rolling has been supported in the literature to help as a warm up prior to exercise.
Here are some foam roll exercises focusing on the upper thigh. Try these before running, hiking and walking!
2) Medial Quadriceps (inner quad)
3) Lateral quad/Iliotibial band (ITB)
You can start by rolling through these muscles and identifying points of tightness. Hold and breathe into these spots until you feel the muscles begin to relax; this may take a few seconds. Continue this process on other tight spots.
Questions on foam rolling? Your physical therapist can help!