Hold on tender area for 30 – 45 seconds. Perform on each leg. Also perform on side of calves (peroneals). You may use a foam roller OR LAX/Softball.
Standing Calf (Soleus) & Achilles Stretch
Stand with your feet hip-distance apart, one foot slightly in front of the other. Bend both knees, keeping your back heel on the floor and be sure to keep all weight on toes of back foot. Hold for prescribed amount of seconds then switch sides….
Peroneals SMR (Side Calf, Foam Roller)
Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This…
Foot SMR (LAX Ball, Softball, or Small Roller)
This exercise stretches the fascia of the muscles in the feet. Start off standing or seated with your shoes removed. Using a LAX ball, softball, foot roller or a similar object, such as a small section of pvc pipe, place your foot against the…
Calf SMR (Softball, LAX, or Foam Roller)
Begin lying down (or seated) on the floor. Place a softball, LAX, or foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting…
Calf Press on Leg Press Machine
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the…
Ankle Circles (Ankle Mobility)
Use a sturdy object like a squat rack to hold yourself. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip:…
Barbell Bench Press (Standard Grip)
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your…
