Learning how to foam roll calves has gained popularity over the years as a tool to relieve tense muscles and work out adhesions in the lower leg.
As a form of self-myofascial release, this useful and inexpensive device can be done just about anywhere.
Foam Roller Rules
Move foam roller slowly over the desired muscle
When you find a tender spot, work the area a bit longer
Try to move with your breath, the rhythm is relaxing
Don’t foam roll-over injuries or broken skin
If the pain is severe stop; foam rolling can hurt a little but should not hurt a lot
How to Foam Roll Calves
Start sitting on the floor with legs extended out in front of you.
Place the roller under your left calf.
Rest the right foot on the floor (for less pressure initially) or cross right ankle over left (for extra pressure).
Use your hands to press hips off floor, then roll from the ankle to below the knee.
Rotate left leg in to target the medial (inside aspect of the calf), then out (to treat the lateral aspect).
Repeat on right calf.
When do I know that my calves need foam rolling?
If you're unable to see a soft tissue specialist (maybe it is over the Christmas period) but you're still training or exercising the same amount, then it would be a good idea to foam roll to help alleviate any tension. Foam rolling is great as a maintenance tool, so it would be advantageous to not let muscles get to the point of pain & stiffness but use foam rolling as a regular warm down method.
Hope you enjoyed this short and sweet blog for this week. I didn't want the tips and techniques to get lost in too much research so have kept it simple and concise.
Give it a go; and let me know how you get on!
Merry Christmas Everyone!
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning