Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure


Calf tightness affects your overall leg flexibility, and can also lead to what’s called shin splints. Stretching them helps improve your leg flexibility and prevent shin splints.



Very similar to how we rolled the hamstrings, start in a seated position, and position your legs on the foam roller. Roll up and down the bottom half of your legs. For added pressure, you can stack both legs and lift your hips off the ground.