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Calf Foam Roll: starting position Calf Foam Roll: end position

Myofascial Release · Calves (gastrocnemius & soleus)

Calf Foam Roll

A myofascial release exercise that works the calves (gastrocnemius & soleus). Intermediate level, using foam roller.

IntermediateFoam rollerGymHome

Muscles worked

Calves and soleus (myofascial release).

Setup and loading

Foam roller.

How to do the calf foam roll step by step

  1. Sit with the roller under your calf.
  2. Roll slowly from ankle to knee.
  3. Pause on tight spots for 20-30 seconds.

Form cues

  • Slow movement
  • Rotate your foot to cover the sides

Common mistakes

  • Rolling too fast
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Sets and reps for your goal

Mobility

30-60 s per area

2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.

Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

SoccerRunningCyclingBasketball

Gear for this exercise

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