How-To Guide to Foam Rolling - Page 6
These muscles (the soleus and the gastrocnemius) are the muscles that help you push off and move forward, which will make you faster, especially up hills. Start with the roller under your calf and close to your knee. Either cross the other leg over the bottom leg (this provides more pressure on the calf you are foam rolling) or keep it off to the side. Slowly roll down to your ankle. Stop at any sore or tight areas and turn your foot left and right, which ensures that you hit all sides of the gastrocnemius. Point and flex your foot on any tight areas.
Meghan Reynolds is a certified running coach, personal trainer, yoga instructor and co-founder of Hot Bird Running, a fitness-focused running company. Her love of adventure started when she was nine months old, climbing kitchen counters, and she hasn't slowed down since--running 11 marathons, participating in triathlons and traveling.
Editors' Note: Be sure to check out our March 2014 issue (on newsstands Jan. 30) for a review of several popular foam rollers, including the one pictured in this article.