How To Do Foam Roller Calf Roll

By: Chris Freytag, CPT

Chris Freytag demonstrating Foam Roller Calf Roll in a red tank top on a blue foam roller

Foam Roller Calf Roll is a great exercise for releasing tension and tightness in your calves. Much like a deep tissue massage, the Foam Roller Calf Roll allows the calf muscle to be kneaded and pressed into the roller helping to release small knots and tight areas.

If you learn how to do Foam Roller Calf Roll it is like learning how to do your own massage. The foam roller moves mimic something called Myofascial Release. Myofascial release is a technical term that describes what happens to your muscles when deep tissue massage is performed. Basically, by applying pressure to specific points on your body, you are able to aid in the recovery of your muscles. Stretching is great, but sometimes it is not enough. When you perform this exercise, you will be in control of how much weight you put on the foam roller.

The Foam Roller is light and portable, but it is made of a stiff foam that does the trick when it comes to releasing muscles. The foam roller looks innocent enough, but you will feel discomfort and perhaps a little pain as you go through the motion of this move. Be patient. Move slowly and make sure to keep breathing. Stopping at the trigger points on your muscle is uncomfortable, but holding that place and breathing so that you can relax through the discomfort is exactly what is needed to heal your muscles.

Try the Foam Roller Hamstring Roll any time, before or after a workout. Use it as a stand alone, or go through our program 6 Foam Roller Moves to Loosen Tight Muscles.

Here are the steps to performing Foam Roller Calf Roll:

1) Begin in seated position with the foam roller directly under the top of your calves and your hands just behind your hips.

2) Lift your hips off the ground and slowly pull body backwards so roller glides up your calf. Move back and forth gently, stopping at any tight areas.

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