Self-Myofascial Release Calves

by Anthony Carey, MA

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Self-myofascial release on the calves is a great adjunct to your flexibility program. So many folks have tight calves. Females wearing high heels, and even today's running shoes often have a little bit of incline in the back, which keeps up in plantar flexion, so we see ongoing calf tightness as a result of that. First, put pressure from the foam roller on your left calf. Support yourself off the ground, keeping yourr body weight up with your hands and the uninvolved leg. So there's lots of pressure that's happening there, but if you want to increase the pressure a little bit more and still maintain this position, you can just cross your other ankle over so the weight of the right leg, pushing down a little bit more on the calves. You can also rotate the leg a little bit and find some points at different parts of the calf versus just staying straight up and down. If you want to progress this and make it a little bit more intense, use the tennis ball. The tennis ball applies a force on a smaller area and is a little bit more intense on the muscle belly area that it's addressing. If you want to dissipate the forces a little bit more and spread them out and make it a little less intense, you would regress by using something like a medicine ball to make it a little bit easier on you.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.