Step-by-Step Guide:

1. Set Up

Sit on the floor with your legs extended and place a foam roller underneath your calf. For more pressure, cross your opposite leg over the top.

2. Find a Tender Area

Slowly roll up and down the calf until you find an area that feels particularly tight or tender. Avoid rolling directly over the Achilles tendon or behind the knee.

3. Hold the Position

Once you find a tender area, stop rolling, place your bum on the floor for stability and maintain a comfortable amount of pressure. Try to keep the calf relaxed.

4. Move the Ankle

Keeping the roller in the same position, slowly pull your toes towards you and then point them away. Move smoothly through a comfortable range.

5. Continue for Around 30 Seconds

Repeat the ankle movement for approximately 30 seconds, or until the area begins to feel less tender.

6. Repeat if Needed

Move the roller to another tender area of the calf and repeat. Aim for 1–3 areas per calf.

Key Point: The pressure should feel tolerable rather than excessively painful. You don't need to press as hard as possible for the technique to be useful.

Note: If you find a foam roller too broad to target these areas effectively, you can use a lacrosse ball or tennis ball to apply more localised pressure. This can make it easier to focus on smaller, more specific areas of tenderness.