Beating Calf Pain for Runners

Beating Calf Pain for Runners

WHY THE PAIN?


Here at BLACKROLL NZ we're fortunate to deal with runners from all walks of life.

Their number one gripe when it comes to "bits that breakdown"? Calves.

The causes can be varied and can include: a general lack of flexibility or mobility can be to blame, incorrect footwear, high heels (even for the ladies), over-training, insufficient or often non-existent warm-ups or cool downs, incorrect running form, or a muscle imbalance.

THE EXERCISES


Below are three simple exercises you can use with the BLACKROLL tool you own (or in combination) to ease calf pain for runners. Remember rolling won't correct incorrect footwear, muscular imbalances, poor form nor does it entirely replace (but should become a valuable part of) your warm-up or cool-down routine.

IF YOU OWN A BLACKROLL STANDARD

Starting Position


Sit upright, supported by your hands.
Place the BLACKROLL® under the right calf.
Plant the left leg alongside the right leg.


Execution

Roll over the calf region in a slow, controlled manner.
The planted leg helps ensure controlled execution, providing support for the rolling movement and the raising of the buttocks.
Fluidly rotate the right leg to the left and right to ensure the entire calf is massaged.

IF YOU OWN A BLACKROLL MINI

Starting position

Sit upright on the floor supporting yourself on your hands.
Place the BLACKROLL® MINI under your right calf.
Establish your left leg next to your right knee.


Execution

Slowly and cautiously roll out your calf.
The well established left leg helps with controlling the exercise as it supports the rolling movement and helps raising your buttocks.
To secure a full roll out of the calf slowly rotate your right leg from left to right.
Change sides.

IF YOU OWN A BLACKROLL DUOBALL

Starting Position

Sit upright, supported by your hands.
Place the BLACKROLL® DUOBALL under the right calf.
Plant the left leg alongside the right leg.



Execution

Roll over the calf region in a slow, controlled manner.
The planted leg helps ensure controlled execution, providing support for the rolling movement and the raising of the buttocks.
Fluidly rotate the right leg to the left and right to ensure the entire calf is massaged.
Then change sides.


Leave a comment

Please note, comments must be approved before they are published