If you are a runner walker or play sports that involve these. this is a very important stretching technique that will help you avoid injuries in the ankles and the knees.

Preparation

1. Place foam roller under mid-calf.
2. Cross left leg over right leg to increase pressure. (optional)

Movement

3. Draw abs in to active glutes.
4. Slowly roll calf area to find the most tender spot.
5. Once identified, hold tender spot until the discomfort is reduced by at least 75 percent.
6. Progress to the next tender spot and hold again.
7. Repeat on opposite leg.