Calf Rolling Tips
Calf Rolling
The calf muscles are made up of two muscles, the gastrocnemius (superficial and proximal) and the soleus (deep and distal). The calves are responsible for raising the ankle off the ground (plantarflexion) and stabilizing the ankle joint.
If you have tight or knotted up calves it can limit your range of motion during any exercise where the ankle moves such as a squat or leg press.
Tight, sore and knotted up calves are common if you are on your feet all day, run often, cycle, walk up hills or wear high heels.
Try this myofascial release technique using a foam roller and your own body weight. Start with the foam roller just above your ankle to target the soleus and work your way up to just below the knee at the gastrocnemius. If you have any tender spots sit and apply pressure by adding more body weight to the trigger point until the pain becomes approximately 7-8/10 and hold that spot until the pain subsides to a 4/10.
Remember to stretch the calves after foam rolling to ensure the muscle bellies stay lengthened for longer
