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SMR Soleus Foam Roll

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.
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