How to Foam Roll Your Calf Muscle

The calf foam roll is one of the foam roller exercises you can do to knot out the trigger point in your calf.

The foam roller is simple and handy fitness equipment that helps reduce muscle soreness, fastens muscle recovery, increases flexibility, and improves joint mobility.

It only takes a few minutes to perform, and best results can be seen when done daily. 

Calf Foam Rolling Exercise

We like to think of foam rolling as a poor woman’s masseuse. Foam rolling is cheaper and more convenient than getting a professional deep tissue massage. You can get one as low as $30. Its lifetime value? Infinity.  

How to foam roll your calf muscles?

The calf muscle, on the back of your lower leg, is made up of two muscles:

  1. Gastrocnemius 
  2. Soleus

The gastrocnemius is the larger calf muscle, forming the bulge visible beneath the skin. The gastrocnemius has two parts or “heads,” which together create its diamond shape.

The soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle.

The gastrocnemius and soleus muscles taper and merge at the base of the calf muscle. Tough the connective tissue at the bottom of the calf muscle merges with the Achilles tendon.

The Achilles tendon inserts into the heel bone (calcaneus).

During walking, running, or jumping, the calf muscle pulls the heel up to allow forward motion. 

How do it:

  1. Sit on the floor with your leg straight out and a foam roller underneath your right calf muscle. Hands are behind supporting your body weight. Pull your shoulders back and and down, keep your chest up and out. 
  2. Support your body weight on your hands. Lift up your butt off the floor to slowly roll up and down along your calf muscle to find the tender spot or trigger point.
  3. If you find a tender area, spend about 30 seconds or more there until you feel the knot is gone. If you don’t have any sore spots, spend 30 seconds rolling the muscle.

Exercise Table

30-60 Seconds1EasyGym or Home

What’s the Benefits?

  • Speed muscle recovery 
  • Reduce muscle soreness
  • Improve flexibility and mobility 
  • Improve circulation and blood flow to working muscle tissues

Increase Flexibility:

Foam rolling exercises should follow by flexibility stretching exercises by that muscle groups to increase flexibility and mobility in that area.

Static stretches are often preferred vs dynamic stretching to really control that specific muscle group you want increase in flexibility in. 

Static stretching are stretches you hold for about 20-30 seconds for 2-3 sets until you feel the area is no longer tight.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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