Foam Roll Calves
Equipment Needed:
- Open floor, or yoga mat
- Foam Roller
Instructions:
- Sit on the floor and place one calf on a foam roller in front of you
- Press your hands into the floor lifting your hips up
- Roll back and forth over the foam roller applying firm but tolerable pressure
- Work the calf in segments, starting with the bottom half, turn your toes out, up and in before moving to the top half
- Focus on any particularly tender areas
- 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