Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created independently by Move Better. Feel Great.

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
Place your hands on the floor behind you and gently lift your hips. 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 firm but tolerable pressure. Try to keep the calf relaxed.

4. Relax and breathe
Keep your leg and ankle still and take slow, relaxed breaths. Try to avoid tensing your calf against the roller.

5. Hold for 30–90 seconds
Maintain the position for approximately 30–90 seconds, or until the area begins to feel less tender.

6. Repeat if needed
Lift your hips and 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 firm but 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.