The SMR Soleus Foam Roll exercise should be incorporated into every endurance athletes flexibility program.
First Pass
- Sit with the legs extended and place a foam roller just above the ankle on the back side of the right leg.
- Hands should be slightly behind the hips with the fingers facing away from the body.
- Take the left leg and lay it beside the foam roll, or to increase compression, cross the left leg over top of the right leg.
- Keep the ankle relaxed.
- Lift the hips off the ground and slowly roll about halfway up the back of the leg to where the meaty part of the calf muscle starts (gastrocnemius).
- Keep the chest up and shoulders down and back to avoid injury in the wrists and shoulders.
- Hold any tender spots for 30-90 seconds (try to stay relaxed and breathe deeply).
- Slowly roll back down to the starting position and let the hips drop down.
Second Pass
- Turn the right foot slightly to the outside to target the lateral portion of the soleus muscle.
- Hands should be slightly behind the hips with the fingers facing away from the body.
- Take the left leg and lay it beside the foam roll, or to increase compression, cross the left leg over top of the right leg.
- Keep the ankle relaxed.
- Lift the hips off the ground and slowly roll about halfway up the back of the leg to where the meaty part of the calf muscle starts (gastrocnemius).
- Keep the chest up and shoulders down and back to avoid injury in the wrists and shoulders.
- Hold any tender spots for 30-90 seconds (try to stay relaxed and breathe deeply).
- Slowly roll back down to the starting position and let the hips drop down.
Third Pass
- Turn the right foot slightly to the inside to target the inner portion of the soleus muscle.
- Hands should be slightly behind the hips with the fingers facing away from the body.
- Take the left leg and lay it beside the foam roll, or to increase compression, cross the left leg over top of the right leg.
- Keep the ankle relaxed.
- Lift the hips off the ground and slowly roll about halfway up the back of the leg to where the meaty part of the calf muscle starts (gastrocnemius).
- Keep the chest up and shoulders down and back to avoid injury in the wrists and shoulders.
- Hold any tender spots for 30-90 seconds (try to stay relaxed and breathe deeply). Slowly roll back down to the starting position and let the hips drop down.
- Repeat entire series with the left leg.