Foam Roll Calves

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller



  1. Sit on the floor and place one calf on a foam roller in front of you
  2. Press your hands into the floor lifting your hips up
  3. Roll back and forth over the foam roller applying firm but tolerable pressure
  4. Work the calf in segments, starting with the bottom half, turn your toes out, up and in before moving to the top half 
  5. Focus on any particularly tender areas
  6. Roll for the prescribed amount of time then switch sides


Common Errors:  

  • Do not roll directly behind your knee
  • Make sure to relax the muscle being massaged


Progressions / Regressions:

If this is too challenging:

  • Put both calves on the foam roller at the same time
  • Remain seated on the ground as you roll one leg at a time

If you want more of a challenge:

  • Find a tender spot, focus the foam roller on it and try moving your foot and ankle in circles