RECOVERY – LOWER LEG

RECOVERY – LOWER LEG, ANKLES, FEET

MOBILIZATION – MASSAGE – ROLLING – STRETCHING

  • Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
  • MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .   
  • Foot & Ankle Mobility – Madeleine Nilsson Sprinter – Instagram
    1️⃣ Big Toe Stretch. Small ball or use a wall. 2️⃣ Small Ball Arch Rolling 3️⃣ Knee Over Toes Lunge stretch toes of rear foot
    4️⃣ Kneeling Toe/Arch Stretch 5️⃣ Kneeling Shin Stretch.

  • Small Ball with Band around Feet . Accumobility
    – Multidirectional Movements with the Feet; Sitting on floor with lower legs elevated on box or yoga block and massage ball on the calf
  • Foam Roll Calves and Side of Lower Leg  . Physios
    (1) 1-leg on Roller: short rolls and rocking side to side on trigger points
    (2) Outside & Inside of Lower Leg: short rolls and rocking side to side on trigger points
  • Foam Roll, Small Ball & The Stick . Abelson Chiro
    2:20 – The Stick massage

  • Calf Release with Peanut Roller · Kaitlyn Physio Instagram
    – Peanut Roller: Find spots with a lot of tension; let the peanut sink in; actively point the toes up and down to put the muscles on stretch and on slack

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