Place the foam roller a few inches above the ankle joint and assume an elbow plank. Elbows should be slightly below shoulders to start with. Slightly rotate the foot towards the left so that the muscle is on the roller, not the bone. Keeping the core engaged, slowly roll up the muscle from a few inches above the ankle to a few inches below the knee joint. Hold any tender spots for 30-90 seconds (try to relax and breathe deeply). Slowly roll back down to starting position.
Repeat with left leg.