Trigger point therapy helps release tension in tight muscles, which then allows freedom of movement in those muscles. If you have tight calves, then *these exercises below are for you…
Use a foot roller or get creative with a hard cylinder shaped object. I bought mine from Amazon here.
- Place foot roller in the middle of the soleus.
- If you need more pressure, press the top leg down against the bottom leg.
- Keep your bottom leg relaxed.
- Bend and straighten the knee to roll along the soleus muscle.
- Roll slowly and breathe into it.
- Roll back and forth 4x.
- Repeat on the outside (toe out) and inside (toe in) of the soleus, rolling 4x each. You will roll a total of 12x, then repeat sequence on the opposite leg.
Calf Trigger Point Exercise
Use a massage ball (you can look on Amazon here), or use a tennis ball.
- Place the ball in the center of the calf (find a tender spot).
- For more pressure, press top leg into the bottom leg.
- Relax the bottom leg as much as possible.
- You can also place the ball on a yoga block so your leg is a little higher in the air.
- Trace the shape of a small circle (size of a quarter) with your toe 4x each direction. Keep your leg relaxed.
- Breathe into the movement.
- Next, point and flex your foot 4x.
- Again, breathe into the movement.
- Roll the ball to the inside of the calf with your toe up and repeat the sequence. Note: Move your entire leg to roll the ball into position.
- Roll the ball to the outside of the calf with your toe up and repeat.
Also see trigger point exercises for the foot here.
*Consult your physician before starting any new exercise program.