Calf Foam Rolling

Place the foam roller under your calf and support yourself with your hands. Keep the other leg on the floor or stack it on top to adjust pressure.

Roll slowly upward from below the calf. Slow down over tender spots so the pressure stays smooth.

Slowly return to the starting point. Use a small range and briefly hold pressure over painful areas.

Notice the calf gradually softening as the fascia releases. Steady pressure and a slow pace work better than pressing hard.

Moving quickly or pressing through pain can make the muscle tighten. Choose pressure that lets you breathe comfortably.

Exhale slowly as you roll and inhale when you pause. Deep breathing helps release calf tension.

Turn your toes slightly in and out to find different parts of the calf. Keep it short and light before training, then go slower afterward.