How to Foam Roll Your Calf and Quadricep Muscles

Are you experiencing tight calves and quadriceps (front thigh) muscles? Learning how to foam roll your calf and quadriceps muscles may help you get some relief.

The foam roller has become an essential piece of equipment and excellent massage tool for runners. Using your own body weight and a foam roller, you can perform a self-massage that offers similar benefits as deep-tissue massage such as stretching muscles and tendons, decreasing muscle tension, soothing tight fascia, breaking up trigger points, and increasing blood flow and circulation to soft tissues.

If you don’t have the time or money for regular, professional massages, foam rollers are a convenient, less expensive alternative. They’re especially helpful for long distance runners who are prone to ITB Syndrome and tight calves, quads, or hamstrings. I always feel more relaxed and loose after I do a post-run foam rolling session.

If you’re new to foam rolling, I have to warn you – it can be uncomfortable, especially if you have some knots (adhesions or trigger points) along the muscle. Before you get started, review these tips so you make sure you’re doing it correctly:

Foam Rolling Tips

Do foam rolling sessions after a workout, when your muscles are warmed up.
You’re not going to get rid of every knot in a single session. You should limit your foam rolling sessions to no more than 15 minutes. It’s better to work in short sessions of foam rolling several times a week, rather than cramming it into a long weekly session.
When you’re first getting started, don’t foam roll every day. Rest a day in between foam rolling sessions.
Try to roll about 3 to 6 inches at a time, using slow and controlled strokes. Spend about 30-60 seconds on one area and then move on to the next.
Always stay on soft tissue and avoid rolling directly over bone or joints.
Although it’s normal to feel some discomfort and soreness when you’re foam rolling, make sure you don’t roll to the point of unbearable pain. If it’s too painful, just move on to a different section. If you experience bruising, you’re doing it too hard. You may need to start with a softer foam roller (less dense) if you can’t do it without intense pain.
Don’t expect to see results overnight when you first start rolling. But after few days of consistent rolling, you’ll notice that you’re not as tight as before.
Many gyms have foam rollers, so you can use one there and ask a trainer to give you a quick demo. If you’re interested in buying your own foam roller for doing it at home, I highly recommend the Trigger Point Grid Foam Roller.
After you’ve finished rolling, make sure you stretch the massaged area right away to take advantage of the increased circulation.
Drink plenty of water after a foam rolling session.

How to Foam Roll Your Calf Muscles

1. Start by lying on your back, with your legs extended.

2. Now, engage your core, lift your body, and load your weight onto your arms.

3. Roll in a gradual, slow motion back from your knee joint down to your ankle, and continue back and forth like that for a few passes. You may feel more tenderness in certain areas, and you can adjust the amount of tension by using your arms and core to ease pressure off. If you’re brand-new to foam rolling and you have a lot of knots, you may find that you need very little pressure to feel it working.

4. Be sure to maintain steady breathing as you’re rolling. If you come across a tight spot, pause and linger on the roller. Applying direct pressure like that will help break up the knot. But be careful not to overdo it. You should only hold it in one spot for no more than a minute. You can continue to do a few more short rolls over that section to try to release the knot.

5. Once you’ve finished your right calf, do the same thing on your left calf.

6. Perform calf stretches after you finish.