Foam Roll - Calves
Foam rolling calves is a self-myofascial release technique designed to alleviate tightness and improve flexibility in the lower leg muscles. By applying bodyweight pressure to the gastrocnemius and soleus, this exercise aids in recovery and helps restore ankle range of motion.
Your AI coach integrates data from your recent running activity or leg workouts to determine when your calves require enhanced recovery. By analyzing your subjective soreness ratings and recovery metrics like HRV, the app can prescribe the optimal duration for this movement to ensure you release tension without causing excessive inflammation. Over time, the system learns your specific pain points, suggesting this exercise automatically after high-volume step days.
Form Cues
- Lift your hips slightly off the floor to increase pressure
- Roll slowly at a pace of one inch per second
- Rotate your leg side-to-side to hit the inner and outer calf
- Relax your foot and ankle completely while rolling
- Don't roll directly over the back of the knee joint
- Don't tense your calf muscles while applying pressure
- Don't rush through the movement
- Don't hold your breath when you hit a tender spot
Common Mistakes
- Rolling too quickly
- Flexing the toes upward
- Avoiding tender trigger points
- slouching or collapsing the shoulders
Muscles Worked
This recovery exercise primarily targets the gastrocnemius and soleus muscles in the lower leg. By mechanically compressing the muscle tissue, it helps reduce fascial density and tightness, which can indirectly improve ankle mobility and reduce strain on the Achilles tendon.
Primary
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