At the beginning of the year, I started running again. As such I’ve been experiencing some muscular aches and pains. One area I’ve always struggled with is my calves. Years of teaching step aerobics on gym floors. Over the years I’ve learned ways to work on my tight calves. One way is this calf release with a tennis ball.
One thing I really got into during my yoga training was using tennis balls to release tight muscles. From my feet, glutes, the knot between my shoulder and my calves. If you haven’t tried it, and have tight calves I highly recommend it.
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Calf release with tennis ball
With any self-massage I think it’s important to take a baseline. For the calves I’d suggest a pose like dandasana. Noticing the contact the calves have to the floor.
- Does the right calf have more connection to the floor?
- Is there a difference in how the right heel connects to the floor compared to the floor?
- Are the toes pointing forward? In? Up? Out?
- Maybe notice the space under the knee, is there a difference between the right and left?
Bend the left knee, grab your tennis ball and place it under the middle of the right calf. Halfway between the ankle and knee. The torso should be upright with a line from the head, heart and hip. Lift the foot away from the floor so the weight of the leg is fully supported on the ball.
From the right hip rotate the leg inwards towards the left leg, then outwards towards the right. I like to imagine this as “waving” with my foot.
Continue this for a while noticing where there is more tension. After a minute move the ball 1″ towards the ankle and repeat the wave. After another minute of waving, move the ball again 1″ towards the ankle. Waving for a short while more.
Before doing the other side retest in dandasana. Do the legs feel any different right to left? Maybe take downward facing dog, or try chair pose. Then repeat on the left leg retesting and reassessing at the end.
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Questions
- Do you suffer with tight calves?
- Did you know you could massage your own calves?
- Have you used a tennis ball for self massage before?
How to do thunderbolt pose – Vajrasana
Clarice
Time to look for my tennis ball and try this out. This looks easy to follow and beneficial. Thank you for sharing. Appreciate the video as always.
Melanie williams
My friend is a yoga tutor here is the uk and she swears by it for good body and mind health.
Lyosha
I love this! It works wonderfully esp after marathon. The only minus for me is the tennis ball. It’s my dog’s favorite toy so have to lock them up to massage that way, they both start making noises if they see me playing with their toy without them
Alvern
Now, there is a clever trick worth trying for tight calves. I am sat here wondering when was the last time I had tight calves. All I need to find is a tennis ball now.
Michael
I wonder why we all have a spare tennis balls in our houses?! I suddenly just thought of that. funny to think.
Indya | The Small Adventurer
I didn’t realise there were actual yoga moves like this; I do something similar with a spiky ball whenever I get sore leg muscles, purely because it’s easier than massaging my own legs I’ll have to give your specific technique a try though, as I kind of make up what I do on the spot!
Lori Bosworth
What a great pose for sore calves! I have never heard of using a tennis ball this way before.
Shar
Calf release with a tennis ball is such a helpful exercise. I enjoyed the way to illustrated it.
Kemi
Great tip for the calves. I didn’t know it was a yoga thing as I’ve seen it used before.