In this video, you’ll learn how to foam roller the calves. Using a foam roller to self-massage calf muscles is helpful in preventing tightness from turning into a bigger issue. Try out these three exercises and either link them all together or find the one that gives you the best stretch.

Watch the video or read more below:

Here’s How to Foam Roller the Calves:

Exercise #1: Roll Up and Down

Place your left calf on the foam roller with your right knee bent and your foot on the floor. You can have your hands behind you for support. Lift your hips and move your left calf up and down the foam roller. Focus on the muscle belly. Avoid the back of the knee completely. Some people find down around the ankle a little uncomfortable, so if that’s you it’s ok to stop just before that area.

Aim: 1-2 minutes. Repeat on the other leg.

Variation #1: Rotate the Leg

Your variation with this exercise is to rotate the leg to target the inside and outside of the calf.

Aim: 1-2 minutes. Repeat on the other leg.

Exercise #2: Static Hold with Ankle Movement

As above, place your left calf on the foam roller with your right knee bent and your foot on the floor. You can have your hands behind you for support. Find a tight spot on the calf and keep the pressure there. Move your foot up and down, side-to-side, and around in a circle.

Aim: 1-2 minutes. Repeat on the other leg.

Exercise #3: Increase the Pressure

So far you’ve had your other leg/foot on the floor taking some of the weight as you’re rolling. If you find the above suggestions don’t work into the muscle as much as you’d like, try placing the right leg over the left, to increase the pressure. You’ll need your hands on the floor for support and may find this version more challenging for the shoulders as well.

Once you’ve increased the pressure, your options are to:

• Roll the calf up and down.
  • Remember to rotate the calf to get the inside and outside of the muscle
• Static hold with ankle movement

Aim: 1-2 minutes. Repeat on the other leg.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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