Loosen hardened calves

Supportive for prevention and pain relief

Duration
23 Min
Excercises
7
Difficulty
Beginner
Products used in Routine
Standard
Mini
TMX® Trigger
Super Band
Block
Twin

Do you have pain in your calves and want to loosen the calf muscles or loosen your hardened calves?

We will show you exercises to massage and relax your calf and improve mobility and strength in your ankles.

Your calf pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
3-5 times a week

Do the exercises three to five times a week. If you don’t have time to do all of the exercises, choose one exercise for each area.

Get well soon!

You can do the activation and strengthening exercises separately as a preventive measure.

Myofascial self-massage for calf pain

Do you have hardened muscles or fascia in your calves? Then massaging your calves can help relieve the tension. If you want to work on the area holistically, you should also roll out the sole of your foot.

Massaging the calves: loosens up calf muscles

Sit with your legs extended and place your calf on the BLACKROLL® or the TWIN so that it is in the middle of your lower leg.

Product
seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Self-massaging the soles of your feet: loosens up hardened calves

Stand in a relaxed position or sit on a chair. Place a MINI under the sole of your foot. Apply as much pressure as you can tolerate and slowly move your foot back and forth on the roll.

Product
seconds per side
60
Body part
Foot
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with calf pain

After the myofascial self-massage, you can trigger your deep-lying fascial adhesions with the BLACKROLL® by TMX TRIGGER. You can relieve deep tension with the acupressure technique. Find the point in your calf area that hurts the most.

Trigger exercise: loosens up deep hardening of the calves

Sit on the floor with your legs extended, place the trigger on the floor, and place your calf on the trigger. Find the point that hurts the most. Stay in that position until the pain subsides slightly.

Product
Seconds
180
Body part
Lower legs
Training Goals
Mobility

Mobilization and stretching exercises for calf pain

Once the tension is released, round off the relaxation process with targeted stretching exercises. You should continue to stretch with the myofascial techniques.

Calf pain stretching exercise: loosens up hardened calves

Stand in a walking position in front of a wall and support yourself with your hands. Make sure that the entire sole of the back leg to be stretched is completely on the floor and the knee joint is extended.

Product
Sets / Seconds
2 / 60
Body part
Lower legs
Training Goals
Recovery, Mobility

Calf pain mobilization: loosens up tight calves

Sit on the floor with your legs extended and place a SUPER BAND around the tip of one foot. Now actively move your ankle so that the tip of your foot alternately points toward and away from you.

Product
Sets / Seconds
3 / 60
Body part
Lower legs
Training Goals
Activation, Strength

Activation and strengthening exercises for calf pain

The activation and strengthening exercises are not part of the direct treatment of pain, but they can prevent calf problems. Weak leg muscles are often the main cause of calf problems. You should therefore perform specific exercises to strengthen your calves and leg muscles.

Calf pain exercise: activates your calves

Stand in front of a wall with the tip of one leg on the BLOCK so that your heel is in the air and you can support yourself on the wall with your hands.

Product
sets/reps per side
3 / 10
Body part
Lower legs
Training Goals
Activation, Strength

Strengthening exercise: strengthens your leg muscles

Stand in a walking position with the back leg on a BLACKROLL® and shift most of your body weight onto the front leg. Do single-leg knee squats. Your rear knee joint should move perpendicular to the floor.

Product
sets/reps per side
3 / 10
Body part
Glutes, Thigh, Lower legs
Training Goals
Strength
Pain

When your calf hurts

Maybe you have calf pain sometimes or even regularly?

Read more

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