Foam Roller Exercise: Calf / Achilles

Your Calves get worked every time you stand up and walk around so they tend to get tight. Using a foam roller on tight calves can help to improve blood flow and work out any knots or tightness that may be present. The calves are comprised of the Gastrocnemius, Soleus, and the Tibialis Anterior muscles which can all become tight. Hockey players often suffer from shin splints from tight or weak calves due to lack of ankle flexion and restriction from wearing skates. Foam rolling your calves can be great to do before bedtime if you’re someone who experiences calf cramps at night.

• Sit on the floor and place a foam roller in front and perpendicular to you.
• Fully extend both legs, crossing one leg over the other, placing both on the foam roller.
• Place your palms on the floor behind you with fingers pointing away, then lift your hips off the floor.
• Slowly roll up and down on your calf, slightly rotate your leg to hit both the inner and outer sides
• Roll for 1-2 minutes on each calf.