How to Stretch the Calves & Shins With Foam Rollers

Foam rollers are a workout and therapeutic tool that look like pool noodles. Made of dense foam, these rollers are used in self-myofascial release, which is a technique designed to massage muscle knots, or trigger points, relax muscles and increase blood flow. The small size allows you to target specific muscle groups, such as the calves and shins, with easy to execute stretches.

Things You'll Need

  • Foam roller
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Instructions

  1. Calf Stretch

    • 1

      Sit on the floor with your right calf positioned on top of the foam roller. Position your left leg, knee bent, to the side of the roller. For another variation, cross your left leg over the right, so only the right calf touches the roller.

    • 2

      Support your upper body with your arms and raise your hips off the floor. Roll your calf muscle slowly over the roller from the ankle to just below the knee.

    • 3

      Stop rolling if you encounter a tender point or knot in the muscle. Hold your position over this point and continue to apply pressure to the muscle until you feel the knot begin to release. Continue rolling for 30 to 90 seconds. Repeat with the left leg.

    Shin Stretch

    • 4

      Position yourself on the floor as if you were about to do a push-up. Rest your left shin on top of the foam roller. Lean on your left forearm and slightly lean to the left side. Your right arm should be partially bent at the elbow, but positioned slightly to the left. Cross your right leg behind you and over your left leg so that only the left shin touches the foam roller.

    • 5

      Roll your shin over the foam roller slowly beginning at the ankle and move up to just below the knee. Do not roll over the knee.

    • 6

      Stop rolling if you feel muscle tension or a trigger spot in your muscle. Hold your position over the tight area for 30 to 45 seconds or until you feel a reduction in muscle tension. Continue rolling for 30 to 90 seconds before repeating the steps with the right leg.