Calves-SMR
Calves-SMR is a tissue preparation – calf self-myofascial release exercise involving Gastrocnemius, Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius, Soleus
- Secondary muscles
- Tibialis posterior, Peroneus longus
- Exercise type
- Tissue preparation – calf self-myofascial release
Exercise technique
- Sit
Sit on the floor and place the roller beneath the muscular part of one lower leg.
- Support
Place your hands beside or behind your hips.
- Adjust pressure
Plant the other foot to lighten loading.
- Lift
Push through your hands to lift your hips slightly.
- Scan
Move slowly back and forth between below the knee and above the ankle.
- Angle
Rotate the lower leg slightly to reach inner and outer calf muscle surfaces.
- Exit
Set your hips down, lift the leg from the roller and switch sides.
Key technique points
- Do not press behind the knee.
- Keep the Achilles tendon off the roller.
- Adjust pressure with the other foot.
- Use short, slow passes.
- Relax your ankle.
- Rest if shoulder support fatigues.
Common mistakes
Rolling into the knee hollow
Do not move the roller behind the joint.
Compressing the tendon
Do not roll to the heel and press onto the Achilles.
Adding the other leg’s weight
Do not cross the other leg on top without controlling pressure.
Sliding quickly
Do not create harsh friction instead of controlled scanning.
Tensing the calf
Do not keep pointing your toes and holding the target tissue tense.
Collapsing through the hands
Do not bear weight with supporting shoulders crowded toward your ears.
Frequently asked questions
Calves-SMR: why is “Rolling into the knee hollow” a mistake?
Do not move the roller behind the joint.
Calves-SMR: why is “Compressing the tendon” a mistake?
Do not roll to the heel and press onto the Achilles.
Calves-SMR: why is “Adding the other leg’s weight” a mistake?
Do not cross the other leg on top without controlling pressure.
Calves-SMR: why is “Sliding quickly” a mistake?
Do not create harsh friction instead of controlled scanning.
Calves-SMR: why is “Tensing the calf” a mistake?
Do not keep pointing your toes and holding the target tissue tense.
Calves-SMR: why is “Collapsing through the hands” a mistake?
Do not bear weight with supporting shoulders crowded toward your ears.
What should I focus on when doing Calves-SMR?
Do not press behind the knee. Keep the Achilles tendon off the roller. Adjust pressure with the other foot. Use short, slow passes. Relax your ankle. Rest if shoulder support fatigues.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Box Jump
- Dumbbell Standing Calf Raise
- Ankle Circles
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.