Calf Soft-Tissue Mobilization

How to do it

1. For seated ball compression, support the lower leg and place a massage ball under the muscular part of the calf.
2. For floor-based foam rolling, place a foam roller under the calf and use the hands and opposite foot to control how much body weight is applied.
3. With either option, move gradually along the gastrocnemius and soleus; pause over a tolerably tender area and slowly point and flex the ankle.

Form cues

• Avoid rolling directly over the Achilles tendon or pressing behind the knee.
• More pressure is not necessarily better; keep the sensation tolerable.
• Avoid bruised or acutely swollen tissue and seek assessment for unexplained heat, redness or sudden calf pain.
• Stop for sharp, electrical, numb or tingling sensations.

Dosage

1 × 60s per side

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