Calf self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the calf muscles of the lower leg, some people find they can cause this often painful and tight muscle to relax or "release." Calf SMR is often accompanied by SMR on the quadriceps muscles, or by stretches that target the calves.
Can encourage blood flow to the calf muscles
May be able to temporarily increase range of motion in the knee joints
Effective as part of a warm-up or post-workout recovery
Along with stretching the calves and quadriceps, some people find it can provide temporary relief from certain types of exercise-derived knee pain
Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.
Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.