Purpose: Breaks down adhesions and scar tissue that forms on the calves as a result of repetitive use. Starting Position: Place the foam roller below the knee joint at the top of the calves, using your hands to support your body weight. Movement:
From the starting position, slowly roll from just below the knee to just above the ankle.
Be careful not to roll directly over the knee joint as it can be harmful to your joint.
Move your body forward and backward on the foam roller to find any tender areas.
If any tender areas are found, bear down on them for 20-30 seconds and continue rolling once the pain is reduced.
Also try rotating your feet in and out and pulling your toes towards your shins to find any other tender spots.
Cross one foot on top of the opposite foot for added pressure.