Disclaimer: Foam rolling the calves, and all the stretches or exercises on this site are for those in good physical condition. Check with your doctor to make sure you are in good enough health for physical exercise and stretches. Do these foam rolling exercises at your own risk.
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The calves can be painful to foam roll, but can make a big difference in relieving foot pain, plantar fasciitis pain, and many other calf, knee and foot pains. The benefits from the pain are worth it.
When foam rolling your calves, it’s EASY to roll right in the middle of the calf and AVOID ANY OF THE PAINFUL AREAS, which the point. Instead of avoiding the painful areas, just use less pressure.
Roll all parts of the calf, so the middle, outside and inside, and also the top.
- 1. Beginner’s Start: Drape Both Legs Over The Roller And Rolling Mid-Calf To Ankle
- 2. Next, Lift Up Your Hips With Your Arms, Roll Your Calves From Ankle To Knee
- 3. Lean To Each Side, Rolling The Inner Or Outer Calf
- 4. Turn Over and Roll the Front/Top
- 5. Lean To Roll the Far Outside Top
1. Beginner’s Start: Drape Both Legs Over The Roller And Rolling Mid-Calf To Ankle
- This BEGINNER STEP is the the first part of the video above, just the mid-calf to ankle part
- It’s easier, for your first times doing this calf foam rolling, to keep your hips on the ground and just roll your calves from mid-calf to the ankle.
- If this is not painful, you can lift your hips, for the next part of this first step
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2. Next, Lift Up Your Hips With Your Arms, Roll Your Calves From Ankle To Knee
- Drape your calves over the roller, lift your hips with your hands and roll from knee to calf by pushing your hips forward
- Go as slowly as you can. This is not easy
- Once you don’t hurt as much, place one leg over the one being rolled for more pressure
- Do 4-10 passes, back and forth counting as “1”
This is a great core and arm workout! I love double duty exercises, stretches or foam rolling!
This takes practice. Once you are comfortable with the simple rolling, try leaning your hips to one side to roll the inside or outside of your calf.
Related Article: Back Stretches For Beginners
3. Lean To Each Side, Rolling The Inner Or Outer Calf
- Drape your legs over the roller, lift your hips with your hands, lean to one side and try to catch the inner part of your calf, rolling all the way over your knee into the upper thigh
- Go as slowly as you can. There can be some very painful spots which you can roll over quickly. Eventually, the pain will be less and less and you will be able to roll very slowly, even stopping of trouble spots
- Do 4-10 passes, back and forth counting as “1”
- This one takes core strength and creativity to get to your sore areas
Related Article: Foam Rolling
4. Turn Over and Roll the Front/Top
- Turn over and place both legs on the roller by your knee caps
- With your hands holding you up from the front, like a push-up position, roll from knee to ankle
- Lean slightly to one side to get the muscle and avoid your tibia bone
- Harder Variation: Try to keep your gluts close to your heels the entire time, (which is not in the video)
- Do 4-10 passes on each individual muscle
5. Lean To Roll the Far Outside Top
- On the top of the roller, lean far to one side and roll from knee to ankle getting the muscles just outside and lower than the tibialis anterior: the extensor digitorum longus, extensor hallicus longus (which goes all the way to the big toe), the peroneus longus (mid outer calf) and peroneus brevis (lower outer calf)
- With your hands holding you up from the front, like a push-up position, roll from knee to ankle
- Lean slightly to one side to get the muscle and avoid your tibia bone
- Harder Variation: Try to keep your gluts close to your heels the entire time, (which is not in the video)
- Do 4-10 passes on each individual muscle
I like this article & video with some ideas about rolling the calves:
The Best Way to Foam Roll the Calves, Stack
Conclusion for Foam Rolling The Calves
Foam rolling the calves can be painful, but can help reduce knee pain, foot pain, hip pain, plantar fasciitis pain.
These exercises can also help loosen tight areas, encourage flexibility and increase circulation.
Do these 3 times per week, as a warm up to any exercise and after exercise to warm down.
Please leave a comment if you have any concerns or questions!
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