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Neck foam roller
Discover all of the neck exercises you can do using the foam roller.
Duration | Excercises | Difficulty | |||
28 Min | 9 | Beginner |
Products used in Routine
Standard
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
Your tools
-
DUOFLEX 12
100,00 € -
FASCIA GUN
189,00 € -
MAT
74,00 € -
RECOVERY BLANKET ULTRALITE
100,00 €