12 Best Foam Roller Exercises to Relieve Muscle Pain and Tension




9. Regular calf roll out

Great for: Achilles, heel, foot, and knee pain

How to do it: Sit on the ground with your legs straight out in front of you. Put the foam roller beneath your right calf and cross the left leg over the right to add pressure. Place your hands behind you for leverage then begin shifting your weight back and forth to massage the calf. If you need less pressure, place your left foot on the floor. When you’re satisfied switch to the other leg.

10. Kneeling calf massage

Great for: Achilles, heel, foot, and knee pain

How to do it: Begin in a kneeling position with your butt on your heels. Sit up a bit, grab your foam roller and place it in between your thighs and your calves. Sit down and let the roller sink into your calves. You can shift your hips left to right to hit different angles or you can sit until you feel your muscles release. This can be intense so if it’s too much pressure, opt for the regular calf roll out option.




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