Logo ZwiftInsider Foam Roller Program
Created by Christopher R. Schwenker, P.T.  Jan 8th, 2021

Total 4
FOAM ROLL - CALVES BILATERAL

Start by sitting with the foam roll under your affected calf and cross your other leg on top.

Next, lift your body up with your arms and roll forward and back across your calf area.
Repeat 1 Time
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
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CALF PUMP WITH BALL - SELF MASSAGE

Sit on the floor and and place a small ball, such as a tennis ball or golf ball under your calf.

Next, bend your at your ankle up and down.
Repeat 1 Time
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
Watch Video
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BALL STM - PLANTAR FASCIA

While seated, place a small ball under the arch of your foot and press into it while rolling it around.

Use this form of self-soft tissue massage technique for the arch of the foot.
Repeat 1 Time
Hold 1 Minute
Complete 1 Set
Perform 1 Times a Day
Watch Video
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Plantar Fascia Frozen Bottle Roll

Use a frozen water bottle (plastic, no glass). In sitting or standing roll the bottom of your foot with moderate pressure. Use as much pressure as you can tolerate without discomfort.

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