Calf Rolling | Foam roller exercise in 3D
Calf Rolling: seated with legs extended (hands supporting, buttocks lifted), feeling of tightness in the calf (triceps surae). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
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Position and focus
Seated with legs extended (hands supporting, buttocks lifted) · Feeling of tightness in the calf (triceps surae)
Feeling of tightness in the calf (triceps surae)
Starting position
Place the roller across and sit with one calf on it. Bend the other knee with the foot on the floor, and place both hands on the floor behind you for support.
Movement phases
1. Set up
Support yourself with your hands and the other foot, and lift your buttocks slightly off the floor.
2. Roll towards the knee
Move your body forwards, slowly rolling the roller from the heel end to just below the knee.
3. Roll back
At the same speed, come back towards the heel.
4. Lower and rest
Lower your buttocks and rest the leg.
What to check yourself
Is the calf being pressed down hard despite pain? Is the back of the knee being pressed directly? Are the shoulders shrugging?
Coaching points for instructors
Keep the pressure within a "comfortable to light" range. Cue the client to roll slowly rather than going back and forth quickly. If the pressure is too strong, do it with the buttocks resting on the floor.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. Do not press on the back of the knee or on the shin bone. If you have sudden puffiness, swelling or pain, or a history of blood clots, do not do this exercise; consult a medical professional.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Wiewelhove T et al. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol. 2019 ↗
A meta-analysis of foam rolling before and after exercise. Small improvements in flexibility and sprint performance before exercise and reduced muscle soreness after exercise are reported; the effects are small.
Konrad A et al. Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis. Sports Med. 2022 ↗
A systematic review of changes in range of motion after several weeks of foam rolling.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
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