Roll Anterior Calf Foam Rolling
On the hands with one shin on a foam roller and the other leg crossed over it, the extra weight presses the roller into the muscle beside the shin bone.
How to do it
Setup
On the hands, one shin across the roller, the other leg crossed over the back of that calf.
Steps
- Shift the body forward and back so the roller travels from below the knee to above the ankle.
- Turn the leg slightly inward to reach the muscle on the outer side of the shin bone.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling on the shin bone itself: turn the leg until the roller sits on the muscle beside it. Stacking the leg on top before the shin is ready: start with the other knee down. Shoulders sagging between the hands: press the floor away.
Breathing
Steady throughout; never held.
