HOW: Begin in a seated position on the ground with a lacrosse ball underneath your knee. There are various ways to mobilize the soft tissue. You can keep your knee straight and roll the ball in any direction. You can have your knee relaxed and roll the ball until you feel a sticky spot, then straighten your leg to apply pressure to that spot. Lastly, you can bend your knee up while applying pressure to the ball and rotating your lower leg in and out.
FEEL: You should feel the soft tissue behind your knee and the top of your calf getting a massage like pressure. Your foot should not go numb and you should not feel a pulsing behind your knee - if you do you are pushing way too hard!
COMPENSATION: Keep the ball underneath your knee joint.