- Target Muscle Group
- Exercise TypeSMR
- Equipment RequiredLacrosse Ball
- Force TypeCompression
- Experience LevelIntermediate
- Secondary Muscles
Anterior Calf Lacrosse Ball Overview
Using a lacrosse ball to perform smr on your anterior calf is a great way to warm up and cool down for your workout, especially if you plan to perform lower body exercises that require the calves to be more mobile.
When you perform smr on the anterior calf, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.
Anterior Calf Lacrosse Ball Instructions
- In a seated position, hold a lacrosse ball with both hands against the front portion of your calf. Avoid the bony portion of your shin and shift a bit laterally to the muscular portion (tibialis anterior) of your calf.
- Apply pressure into the calf by pulling the lacrosse ball into the lower portion of your leg.
- Flex and extend the ankle 5-10 times in each location and then reposition the lacrosse ball to a new region.
- Repeat on the other side.
Anterior Calf Lacrosse Ball Tips
- The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
- Do not allow yourself to fall into overextension, keep tension through the abs.
- If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
- SMR may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
- Don’t slump into the shoulder capsule, maintain an active upper body.
- If you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.
- If you find a sensitive spot, pause for a second and take the joint through flexion and extension. This a method of active release known as “tack and floss”.