#selfmyofacialrelease

A New Addition My Recovery Network. #hypericehypersphere #hypericevyper #hyperice #rumbleroller #backnobber2 #smr #selfmyofacialrelease

self myofascial release for the gastrocnemius (calves) The gastrocnemius originates from just behind both sides of the knee and inserts onto the Achilles tendon. The gastrocnemius is responsible for plantarflexion of the foot and knee flexion. Excessive tension in the gastrocnemius can cause pain at the site of injury, further down the kinetic chain (in the Achilles tendon or plantar fascia), or further up the chain at the anterior/posterior knee. Sit on the ground with your legs straight and calves on top of a foam roller or length of pvc pipe. Using your arms, press yourself up so that your buttocks are hovering over the ground. From the starting position, roll back and forth, keeping the knees locked. Focus the pressure on the medial and lateral portions of the calf to work the medial/lateral heads of the gastrocnemius. Roll for 30–60 seconds. To increase the pressure, try stacking one leg on top of the other and rolling only the bottom leg. To further increase pressure, actively dorsiflex the toes (pull them toward your shin) to place the gastrocnemius on stretch. Use a tennis or lacrosse ball to increase the pressure. This method is generally easier on the arms and upper extremity since you don’t have to hold yourself up. #selfmyofacialrelease #prehab #strengthandconditioning