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Foam Roll Calves
- 1 - Sit on the floor with your legs extended in front of you and place the foam roller under your calves, just above the ankles.
- 2 - Place your hands on the floor behind you and lift your hips off the ground, supporting your body weight with your arms.
- 3 - Slowly roll forward and backward along the length of your calves, from just above the ankles to just below the back of the knee.
- 4 - When you find a tender or tight spot, pause on it for 20-30 seconds, applying sustained pressure until the tension releases.
- 5 - For increased pressure, cross one leg over the other to focus the weight on a single calf at a time.
- 6 - Continue rolling for 60-90 seconds per calf, targeting any areas of tightness or discomfort.
- 7 - Finish by gently flexing and pointing your foot a few times to further loosen the muscle.
