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.

The SMR Plantar Fascia Foam Roll exercise is a good way to relieve stress on the arch of the foot, leading to better ankle mobility.

First Pass

• From a kneeling position, place the foam roller on the bottom of the foot just before the start of the toes.
• Place pressure on the bottom of the foot and slowly roll towards the heel. 
• If you find any tender spots, stop and hold pressure for 30-90 seconds.
• Roll back to the base of the toes.  

Second Pass

• Reposition the foam roller just before the start of the toes and move the knee slightly inward to roll the inner portion of the plantar fascia. 
• Place pressure on the bottom of the foot (you can use the elbow on the knee for added compression) and slowly roll towards the heel.
• If you find any tender spots, stop and hold pressure for 30-90 seconds. 
• Roll back to the base of the toes.

Third Pass

• Reposition the foam roller just before the start of the toes and move your knee slightly outward to roll the outer portion of the plantar fascia. 
• Place pressure on the bottom of the foot (you can use an elbow on the knee for added compression) and slowly roll towards the heel. 
• If you find any tender spots, stop and hold pressure for 30-90 seconds.

Progression: Place elbow on the knee for added compression.