Below I have shown ways of rolling the back of your lower leg and slightly more advanced techniques.
Aim for 2-3 minutes each side.
You wouldn’t want someone to massage you really fast and for 30 seconds, so why would you treat your calves like that!
Lightly rolling the calf on a laundry ball, you could use other items such as a dogs you or rolling pin. Using my Peanut Pulse roll to roll my calf out. Using the other leg to apply additional pressure over the roller for deeper manipulation. It is more pleasant the slower you go. I’ve shown a technique that is good for tender areas. Simply roll and find those tender spots, once your on one, tack and stretch it out by moving your ankle slowly through its full range of movement (bringing toes towards your head and pointing them). To create more pressure and get in deeper, place the other leg on top. It may be tender so adjust pressure to what pain will allow. It’s not meant to be excruciating.
I like to use my Pulseroll peanut which creates a nice groove for you to run your leg through. If you do not have one, you can tape two balls together and creat the same shape.
You can even use other objects such as your water bottle. Just make sure it doesn’t leak and your not applying too much pressure onto it *(I can not be held responsible for wet carpets)*
YFW Sports Therapy 