Roll Ball Calf
A massage ball under one calf, rolled from the ankle to the knee; it reaches deeper spots than a foam roller.
How to do it
Setup
Seated, a massage ball under one calf, hands on the floor behind the hips.
Steps
- Lift the hips and roll the calf slowly over the ball.
- Rotate the leg in and out to cover the inner and outer calf.
- Rest on a tight spot until it softens, then switch legs.
Common mistakes
Rolling behind the knee: stop below it. Crossing the other leg on top too soon: add pressure only once the first passes are easy. Grinding through sharp pain: move off the spot.
Breathing
Steady throughout; never held.
