Calf lacrosse ball release
Video Transcript
Hello everyone, Dr. Alibhai here. Today, I’m going to demonstrate an exercise that you can do using a lacrosse ball or a foam roller to target your calf muscle, the lower leg muscle. When these muscles become very tight, they can lead to problems like plantar fasciitis. Additionally, the glute muscles may become inactive, a condition I often mention in the office, resulting in them not engaging properly during walking or exercise.
This inactivity can contribute to lower back pain because the back lacks proper support. We’ll start by releasing the calf muscle to help improve mobility in other areas of the body, as mobility is fundamental to our movement. Position the lacrosse ball at the back of your leg while lying down on the ground.
If lying on the ground is difficult for you, you can alternatively lie face down on a bed. Have someone assist you by using a massage stick or a rolling pin to work through your calf muscle. If you can lie on the ground, place the ball in the meaty part of your calf. Initially, roll the ball back and forth using your hands to move your body. This will help identify any tight spots. You might already feel some pain, and I’ve located a trigger point in my own calf.
I will press down on this point by placing my other leg on top of it. Hold this pressure for about 90 seconds. The goal is to reduce the pain from, say, a six out of ten to a two out of ten. I might also deepen the pressure on this trigger point by rolling slightly—about one centimeter—back and forth over it. After working on this point, I’ll explore other areas of my calf, looking for any particularly tense spots, especially near the top of the knee joint.
Position the ball just below the knee joint, not on the crease, and maintain pressure there for 90 seconds if needed. If the pain decreases before then, you can move on. Next, bring the ball closer to your Achilles tendon. This area is critical, but if the pain exceeds five out of ten, lessen the pressure. Otherwise, feel free to apply more pressure and roll the ball back and forth.
I’ll continue moving up, finding a particularly gritty spot to work on by strumming it back and forth like a guitar string. This movement involves rocking my foot over the ball. Check another spot higher up and continue rolling. After completing the exercise, compare the treated tissue’s feel to the other side—it should feel more supple.
To conclude, try this exercise before any physical activity, like walking or a gym workout. It will help activate the glutes, aiding in both recovery and performance. Have a great day.
