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How to Foam Roll Your Calves

Learn how to foam roll your calves in this Howcast video featuring certified NYC trainer Amanda Edell.


So to foam roll the calves can be a little tricky. It's a small muscle and when you roll it on the large roller you don't really have that much pressure going downward so you may not feel it as much. So my recommendation is you can try it with the large foam roller and I'll demonstrate that for you. So with this, again, alignment is always important. You always want to make sure your hands are directly under your shoulders. You're going to lift your butt up and just apply the roller to your calves. You can turn your toes inward and outward and you'll get different parts of the calves, the gastroc and the soleus, the center.

Now most people don't feel this. The reason is because you don't have much weight here so it's not weighing that hard on the foam roller. So if you want to turn it up a notch I recommend you either use a softball, as I'm going to demonstrate here, or y ou could also use a lacrosse ball or a tennis ball. You put the ball on the bottom of the calf, just like this, and even here I feel this a lot more. And the reason is because it's smaller, so it's much more three dimensional and it's going to hit the muscle in a much more effective way. So that's option two. You would do that on the right and the left.

Option three, you have the stick. So the stick is great because you have control over the pressure. You can start out just like this. You can put your foot on a stool or on a step and just roll your calf that way. And the stick in neither better or worse, it's just a different tool to use because of the narrow diameter. You might feel it much differently because of it's width and it's diameter. So that's how you foam roll your calves.

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