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Beyond Foam Roller Exercises: Lower Leg Self Myofascial Release

Palpation Cues

Screen Shot 2015-01-13 at 6.44.11 PMFeel the fibers along the inner part of your shin bone, from your ankle up to your knee. Then feel the fibers on the outer part, from the outer part of your ankle to the outer part of your knee. We’ll focus on these two regions.

As with all Soma System techniques, try to find a comfortable edge in your upcoming lower leg release. Let your breath remain steady and keep your muscles relatively loose and relaxed. Remember that working with just one Double Track Roller tends to be more intense than distributing your weight across two or even three.

Technique Cues

Inner Shin release

Right Side

Screen Shot 2015-01-13 at 6.48.55 PMSit with your knees bent and feet flat in front of you. Let your knees drop over to the left. Slide a Double Track Roller underneath the inside aspect of the right lower leg, just above the ankle. The balls will lie on either side of the inner aspect of your shin bone. You may find it useful to raise the roller on a platform, such as a yoga block.

Incrementally roll up and down the lower half of your inner shin while maintaining steady pressure into the ball. If you come across a tight or tender area then pause and circle your foot clockwise a couple times then counter clockwise a couple times. Then, reposition the roller at the middle of your inner shin, and repeat the rolling for the upper half. Try to pause and circle your foot if you come across another tender spot.

Outer Shin release

Screen Shot 2015-01-13 at 6.53.34 PMReturn again to seated with your knees bent and feet flat. Let your knees drop over to the right this time. Slide a Double Track Roller underneath the outer aspect of your lower right leg, just below your knee joint. The two balls of the roller should fall on either side of your fibula. Slowly roll up and down the top half of your outer shin, maintaining steady pressure into the ball. To increase pressure, place your opposite hand on your leg and lean your body forward.

Just as you did with the inner aspect, pause here if you find an area that is particularly sensitive. Inhale and flex your foot, and then exhale and relax it. Repeat a couple times. Then reposition the roller at the middle of your outer shin, and repeat the rolling for the lower half of your outer shin. Again feel free to pause and then point and flex your foot if you come across more tender areas. Let the tool draw your attention to your body-centered practice.

Posterior Shin release

Screen Shot 2015-01-13 at 6.55.17 PMYou’ll need a chair for this one. Place the Double Tack Roller on the seat of the chair, near the edge, and then lie back and drape your legs across the seat so that your right lower leg–just above the ankle–rests on the Double Track Roller. Incrementally roll the tool along the length of the calf, starting near the ankle and working your way up towards the belly of the calf muscles. To increase pressure, try crossing your left leg over your right.

 

 

 

 

 

 

 

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