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Neck foam roller

Discover all of the neck exercises you can do using the foam roller.

 
na Duration na Excercises Difficulty
28 Min 9 Beginner

Products used in Routine

Girl in a jacket Standard

Girl in a jacket Mini
Girl in a jacket TMX® Trigger
Girl in a jacket Super Band
Girl in a jacket Block
Girl in a jacket Twin
Do you have pain in your calves and want to loosen the calf muscles or loosen your hardened calves? We will show you exercises to massage and relax your calf and improve mobility and strength in your ankles.
Your calf pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
3-5 times a week

Do the exercises three to five times a week. If you don’t have time to do all of the exercises, choose one exercise for each area.

Get well soon!

You can do the activation and strengthening exercises separately as a preventive measure.

Myofascial self-massage for calf pain

Do you have hardened muscles or fascia in your calves? Then massaging your calves can help relieve the tension. If you want to work on the area holistically, you should also roll out the sole of your foot.

Massaging the calves: loosens up calf muscles

Sit with your legs extended and place your calf on the BLACKROLL® or the TWIN so that it is in the middle of your lower leg.

PRODUCT

STANDARD

BODY PART

LOWER LEGS

SECONDS PER SIDE

60

TRAINING GOALS

RECOVERY, MOBILITY

Self-massaging the soles of your feet: loosens up hardened calves

Stand in a relaxed position or sit on a chair. Place a MINI under the sole of your foot. Apply as much pressure as you can tolerate and slowly move your foot back and forth on the roll.

PRODUCT

MINI

BODY PART

FOOT

SECONDS PER SIDE

60

TRAINING GOALS

RECOVERY

Releasing deep muscle tension associated with calf pain

After the myofascial self-massage, you can trigger your deep-lying fascial adhesions with the BLACKROLL® by TMX TRIGGER. You can relieve deep tension with the acupressure technique. Find the point in your calf area that hurts the most.

Trigger exercise: loosens up deep hardening of the calves

Sit on the floor with your legs extended, place the trigger on the floor, and place your calf on the trigger. Find the point that hurts the most. Stay in that position until the pain subsides slightly.

PRODUCT

TRIGGER BOX

BODY PART

LOWER LEG

SECONDS

180

TRAINING GOALS

MOBILITY

Mobilization and stretching exercises for calf pain

Once the tension is released, round off the relaxation process with targeted stretching exercises. You should continue to stretch with the myofascial techniques.

Calf pain stretching exercise: loosens up hardened calves

Stand in a walking position in front of a wall and support yourself with your hands. Make sure that the entire sole of the back leg to be stretched is completely on the floor and the knee joint is extended.

PRODUCT

0

BODY PART

LOWER LEGS

SETS / SECONDS

2 / 90

TRAINING GOALS

MOBILITY

Calf pain mobilization: loosens up tight calves

Sit on the floor with your legs extended and place a SUPER BAND around the tip of one foot. Now actively move your ankle so that the tip of your foot alternately points toward and away from you.

PRODUCT

SUPER BAND

BODY PART

LOWER LEGS

SETS / SECONDS

12

TRAINING GOALS

ACTIVATION, STRENGTH

Activation and strengthening exercises for calf pain

The activation and strengthening exercises are not part of the direct treatment of pain, but they can prevent calf problems. Weak leg muscles are often the main cause of calf problems. You should therefore perform specific exercises to strengthen your calves and leg muscles.

Calf pain exercise: activates your calves

Stand in front of a wall with the tip of one leg on the BLOCK so that your heel is in the air and you can support yourself on the wall with your hands.

PRODUCT

BLOCK STANDARD

BODY PART

LOWER LEGS

REPETITIONS

12

TRAINING GOALS

ACTIVATION, STRENGTH

Strengthening exercise: strengthens your leg muscles

Stand in a walking position with the back leg on a BLACKROLL® and shift most of your body weight onto the front leg. Do single-leg knee squats. Your rear knee joint should move perpendicular to the floor.

PRODUCT

STANDARD

BODY PART

GLUTES, LOWER LEGS, THIGH

REPETITIONS

15

TRAINING GOALS

STRENGTH

Pain

When your calf hurts

Maybe you have calf pain sometimes or even regularly?

Your tools

More pain exercise routines

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