This will TRANSFORM how you foam roll your calves FOREVER...

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In this video, I demonstrate how to foam roll the calves, and show you a simple routine using the foam roller to self massage tight calf muscles and treat calf pain.

Calf pain and chronic tightness is such a common problem in runners. However this type of maintenance technique is hugely powerful in allowing runners to run without calf pain and maintain the condition of the muscles of the lower legs.

Use this video as a tutorial and learn how best to foam roll your calves!

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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TRANSCRIPT:

Hi there guys James here from kinetic revolution. I have been asked to do a video on foam rolling, particularly for those calves.

And for those of you who like the idea of seeing me in pain, perhaps as a bit of payback for the exercises i had you doing in the past this is going to be quite fun for you, because i hate foam rolling my calves.

That said, it's really helpful for a lot of runners it's a nice area where a lot of self-massage often goes amiss.

I want to show you a quick little routine you can work through to really get the most of out this piece of kit when it comes to these calf muscles.

let me show you.

We start out foam roller, just underneath the achilles. From there we could start out doing both legs at once spreading the load and going a bit easy, but i tend to do one leg at a time putting the other leg right at the top to start compress.

From here i put the weight on my hands and i spend the best part of a minute just working up and down full length of my calf with the foam roller.

I make sure i keep my leg here. I am also to rotate the leg out to a degree and in, to get the whole surface of the calf.

While you are doing that, be weary of what you are feeling. because at point you are going to feel like you are starting to bump over some knots or bumps. Once you get through each side for a minute, i want you to find those spots and position yourself on top of that knot, and focus your pressure there, rotating the leg inwards and outwards.

After a while, you will start feeling that little area painful - but as you get along, you will start feeling less pressure and the area becoming less prominent.

A gentle little bit of isolation from side to side, a little bit of cross-friction.

Bearing in mind that the muscle fibers are straight up and down, the side-to-side is working that 90 degrees angle to the muscle-fibers themselves.

After a while, as much as it might feel painful and a little intense, it actually starts to calm down.

We can do that in various little areas.

Give it a go, let me know how you are getting on!

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