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Calves

Foot-SMR

Foot-SMR (Start)Foot-SMR (End)
LevelIntermediateEquipmentOtherForceStatic

A self-massage technique that uses a ball or roller under your foot to release tension in the sole and calf area.

Stretching
Primary musclesCalves

Setup

  1. 1Stand or sit with a small massage ball or firm roller on the floor.
  2. 2Place the arch of one foot on top of it.
  3. 3Hold something stable for balance if you are standing.

How to perform

  1. 1Press your foot down gently and roll slowly from heel to ball of the foot.
  2. 2Pause on any tender spot and hold for 20 to 30 seconds.
  3. 3Keep the pressure moderate and breathe calmly.
  4. 4Switch to the other foot.

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