Move · Videos · Technique · 9 min

How to Foam Roll Your Calves Safely

How to Foam Roll Your Calves Safely — video by Sports Injury Physio Play · 8:46

Video by Sports Injury Physio on YouTube · Open on YouTube

A sports physiotherapist covers when to skip calf rolling (a fresh strain, a painful Achilles, a suddenly swollen calf), then demonstrates broad strokes and held pressure with a roller and a tennis ball.

  • 9 min
  • All levels
  • Low impact (no jumping)
  • foam roller

Good forHealthy fascia

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Step by step 7

Tap a time to watch that step in the video.

  1. When not to roll: a pulled calf muscle, for at least the first week and up to three weeks. 0:44
  2. Take care on a painful Achilles; a calf that's suddenly red, swollen and sore needs a doctor, not a roller. 1:24
  3. When it helps: calves tight after training; if rolling doesn't ease them, change your training. 2:19
  4. Method: broad strokes for about two minutes per calf, or hold a tender spot 30 to 60 s; bruising means too hard. 3:27
  5. On the roller: let the other leg guide and take weight, then stroke the middle, angled in and out, top to bottom. 4:39
  6. Areas to watch: ease off if you feel tingling, take care high up behind the knee and be gentle on the Achilles. 5:33
  7. Pull the toes towards you for more stretch, then a tennis ball on tender spots, the other leg on top for pressure. 7:01

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Spend about two minutes per calf, or hold a tender spot for 30 to 60 seconds
  • Aim for comfortably uncomfortable; bruising means too hard
  • Stay gentle over the Achilles and behind the knee

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Wrists & hands takes loadhands prop the body with the calf on the roller
  • Shoulders movesarms hold the body up, other leg takes some weight
  • Ankles & feet movestoes pulled toward you during the roll
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Other leg takes weight off the arms; one calf at a time

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Sports Injury Physio; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety