Foam rolling is a great resource for reducing calf muscle tension. Proper foam rolling technique assists in preventing and managing calf muscle strains. Calf muscle foam rolling can be performed with one leg at a time or both legs simultaneously. Foam roll and stretch the gastrocnemius and soleus muscles to lessen muscle tension. The gastrocnemius and soleus muscles attach to the heel bone via the Achilles Tendon.
Utilize the foam roller as a tool to decrease muscle tension, help lessen soreness and assist in your recovery process. The foam roller is a valuable resource in the prevention and management of running injuries, including sciatica. Foam rolling should be a major component in all runner’s active recovery strategies.
Contraindications of Foam Rolling: Do not use the foam roller in an area of nerve damage. Never use the foam roller on a broken bone. Avoid foam rolling directly over a bone that contains a stress fracture. Don’t use a foam roller over a spot that lacks sensation, including numbness and tingling. When a lack of sensation is present, foam roll over the source of the numbness but not over the area of numbness or tingling.
Place the foam roller on a level surface. Begin with very mild pressure. Learn the motion and get the feel of the movement before increasing pressure. Control the amount of pressure by raising or lowering your body at a variety of angles on the foam roller. The amount of body weight you use either increases or decreases the pressure you exert. If symptoms begin or increase while foam rolling either lighten the pressure, modify your body position or move to a different muscle.
Start at one end of a muscle and methodically work the entire length of that muscle. Use mild to moderate pressure. Gradually slide the muscle over the roller. When you feel a tight or tender spot hold that location for six seconds then slowly proceed to the next tender area. Carefully work the entire muscle. When completed switch to the opposite side.
Combine foam roller with self-massage and static stretching to increase effectiveness. Static stretches executed after foam rolling further decreases muscle tension, increases joint range of motion and improves flexibility.
Incorporate foam rolling into your post workout recovery and rest day activities to reduce muscle tension and lower injury risk. Athletes of all sports and levels can benefit from correct foam roller usage. Accomplish your running and fitness goals by adding proper foam rolling technique to your training routine.
Help prevent and recover from Achilles Tendinopathy and Calf muscle strains by adding foam rolling to your recovery strategies.