Foam Roller Calf Roll

oec:foam-roller-calf-roll

A self-myofascial release technique using a foam roller to reduce tension and improve tissue mobility in the calf muscles.

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Also called: Calves foam roller, foam rolling calves, foam roll calves

How to do it

Sit on the floor with your legs extended straight in front of you.
Place a foam roller underneath your lower calves just above your Achilles tendons.
Place your hands on the floor beside or slightly behind your hips to support your body weight.

Press down through your hands to elevate your hips slightly off the floor, transferring body weight onto the roller.
Slowly roll the foam roller upward along the lower leg, moving from just above the Achilles tendon toward the base of the knee.
Rotate your feet slightly inward and outward to target both the medial and lateral heads of the calf.
When a tender or tight trigger point is found, pause for several seconds while taking deep breaths, optionally pointing and flexing your toes to floss the muscle tissue.
Gently roll back toward the lower calves and repeat for the desired duration.

Breathe slowly and deeply throughout the movement, avoiding holding your breath when rolling over tender spots.

Rolling directly behind the knee joint.: Stop the roller just below the popliteal crease; avoid applying direct compression into the back of the knee joint.
Rolling too quickly.: Perform slow, controlled passes across the tissue to allow the nervous system and musculature to relax.
Slumping into the shoulders and rounding the upper back excessively.: Press firmly through the hands and maintain an active chest and engaged shoulder girdle.

Avoid rolling directly over bones or joints.
Discontinue if you experience sharp, shooting, or nerve pain down the leg or foot.

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