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Calves

Massage the Gastrosoleus Complex

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About This Video

Target your calves with focused techniques for the Gastrosoleus Complex. This guided routine helps release calf tension and improve ankle mobility.

How to Perform This Technique

1

Sit down on the roller with your legs stretched out in front of you.

2

Place your hands behind you, palms down on the floor, for support.

3

Keep your head and neck straight, eyes forward.

4

Roll back and forth from just below the back of your knee to just above your heel.

5

Keep your foot off of the floor throughout the whole movement.

6

If you find any problem areas, focus direct pressure on the area for 5-10 seconds. Repeat this 2-3 times for maximum benefit.

7

If you want to increase pressure, place one leg upon the other.

8

Perform approximately 10 complete rolls (back and forth).

Benefits

Relieve calf tightness and plantar fascia tension

Improve ankle dorsiflexion for squats and stairs

Speed recovery from shin splints

Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.

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Video Details

Duration: 1:11

Quality: 4K (2160p)

Level: All Levels

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Read More on This Technique

Guides and answers on 321strong.com that cover this exact movement.

Answer Can You Foam Roll Your Calves for Tight Feet? Yes. Tight calves pull on the plantar fascia through the Achilles tendon. Roll calves daily with a muscle roller stick for lasting foot relief. Answer Foam Rolling Calves for Shin Splints: Does It Work? Foam rolling calves relieves shin splints by releasing tight calf muscles that stress the tibia. Daily rolling reduces pain and speeds recovery. Answer Best Foam Roller for Small Muscles Like Forearms and Calves The best foam roller for small muscles depends on the tool. Learn why the 5-in-1 set beats full-size rollers for forearms and calves. Answer Can Foam Rolling Help Tight Calves After a Run? Yes, foam rolling loosens tight calves after a run. Roll each calf 60 seconds with firm, controlled pressure right after your cooldown. Answer Can Foam Rolling Make Your Calves Smaller? No, foam rolling can't shrink calf muscle size. It can reduce fluid retention and tightness that make calves feel bulkier, but the muscle stays the same. Answer Can I Use a Foam Roller on My Calves? Yes, foam rolling your calves is safe and effective for reducing tightness after workouts, runs, or long days on your feet.