HOW: Begin in a seated position with your legs straight out in front of you. Place a lacrosse ball underneath your calf muscle. With your hands on the ground push into the ground to allow your body weight to push into the ball. Move the ball around to your tolerance to massage out the soft tissues of your calf. 

 

FEEL: You should feel a massage like pressure in your calf muscle. 

 

COMPENSATION: Don’t roll the ball too fast, find a comfortable speed.

HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch, let the knee be bent and keep it bent. While keeping the foot you stepped back with flat on the ground, knee bent, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch.

 

FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically lower in your calf above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Be sure to keep the knee bent

HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch. While keeping the foot you stepped back with flat on the ground, knee straight, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch.

 

FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically behind and below your knee and potentially right above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Keep the knee straight

Follow along with the video to learn how to roll out your calves! You only need to spend a minute or two maximum in each body region.

HOW: Get your foot set-up and supported on an elevated surface while balancing on the other leg. To perform the mobilization, bring your knee and shin bone forward over your toes while keeping your heel down on the ground. Follow along with the video to learn how to change the angle and direction based on what you need to improve with your ankle mobility.

 

FEEL: You should feel a stretch in your calf and your ankle, you shouldn’t feel a pinching pain in the front of your ankle, if you do back off and don’t put as much pressure or weight through your foot.

 

COMPENSATION: Keep your entire heel flat on the ground as best as you can