MOBILITY - LOWER LEG
(Calf and Shin)

Welcome! This program focuses on the muscles of your lower leg, both the calf on the back and the muscles along your shin. These tissues work incredibly hard with every step you take, and stiffness here (from sitting, poor footwear, or activity) is a primary culprit for ankle, foot, and even knee pain. Let's work on restoring suppleness to this critical area

Common Issues This Helps:

  • Ankle pain or stiffness

  • Achilles tendon pain or stiffness

  • Plantar fasciitis (foot pain)

  • Shin splints (pain along the shin bone)

  • Knee pain (as a compensation for tight calves)

  • Limited ankle mobility (dorsiflexion), which affects squat depth

  • Collapsed foot arches

Quick Check (Assessment):

  • Ankle Wall Test: Facing a wall, place your foot straight, toes a few inches back. Can you drive your knee forward to touch the wall without your heel lifting or your arch collapsing? How far can your toes be from the wall and still touch?

  • Deep Squat: Can you squat deep while keeping your heels on the ground and feet relatively straight, or do your heels lift and/or feet turn out?

  • Pistol Test: Can you perform a single-leg squat? This requires significant ankle mobility.

  • Feel Test: Gently press into your calf muscles, Achilles tendon, the inside of your shin, and the outside of your shin. Are there tender, "gristly," or knotted spots?

Your Mobility Practices:

(Aim for approx. 2 minutes per technique/area unless otherwise noted. Breathe deeply!

1. Calf Smash

Why: Restores sliding surfaces to the large, powerful calf muscles and Achilles tendon, improving ankle mobility and reducing tension on the knee and foot.

How:

  • Roller (Basic): Sit on the floor, place one calf on a roller. Cross the other leg over top to add pressure. Slowly roll side-to-side (pressure wave). When you find a tight spot, stop and floss by pointing and flexing your foot.

  • Barbell/Hard Roller (Targeted): Use a barbell sleeve or hard roller to more aggressively target the stiff Achilles tendon area. Use same methods.

  • Bone Saw (Intense): Kneel on one leg (can place instep on a roller/pad). Place your other shin across the calf of the kneeling leg. Apply pressure by sitting your weight back. Slowly shear side-to-side across your calf. Floss by moving your foot.

Tools: Roller, Barbell, Small Ball, or Superfriend assist.

2. Medial Shin Smash & Floss (Inside Shin)

Why: Targets muscles deep behind the shin bone that support your arch. Critical for addressing medial shin splints and plantar fasciitis.

How: Sit cross-legged or with ankle over opposite knee (in a chair is fine). Use a small ball to dig into the fleshy area behind your inner shin bone. Pin a tight spot.

  • Floss: Move your foot up, down, and in circles.

  • Tack & Twist: Gently twist the ball into the tissue.

  • Contract & Relax: Tense the muscle against the ball, hold, then relax.

Tool: Small Ball.

3. Lateral & Anterior Shin Smash (Outside/Front Shin)

Why: Targets muscles on the outside and front of your shin, often overworked from walking/running (especially with heel striking) and contributing to shin splints or poor foot mechanics.

How: Kneel on the floor. Place a small ball or roller under the outside/front of your shin. Apply pressure by leaning your weight over it.

  • Pressure Wave: Roll side-to-side across the muscles.

  • Floss: Pin a tight spot and move your foot up, down, and in circles.

Tool: Small Ball.

4. Classic Calf Stretch

Why: A good way to test your range and mobilise your calf/soleus at end-range after smashing.

How: Place the ball of your foot against a wall or post, keeping your heel on the ground and foot straight.

  • Leg Straight: Keep knee locked and gently lean your hip forward (targets gastrocnemius/upper calf).

  • Knee Bent: Bend your knee and drive it forward and slightly out over your foot (targets soleus/Achilles).

  • Hold, or gently pulse in and out of the stretch (oscillate).

Tools: Wall, Post, or Slant Board.

5. Voodoo Ankle/Calf Compression Floss

Why: Uses compression to rapidly improve sliding surfaces and joint mechanics, and can help reduce pain or swelling.

How: Tightly wrap your lower calf and ankle with a Voodoo band (start wrap at ankle, move up). For 1-2 minutes, move your ankle through its full range (point, flex, circles). Can also perform weight-bearing movements like squats . Remove the band promptly.

Tool: Voodoo Band.

Key Reminders for Success:

Footwear First! Shoes with elevated heels (even most running shoes) chronically shorten your calves. Choose flat, flexible shoes with a wide toe box whenever possible.

  • Fix Your Feet: Avoid walking or standing with "duck feet" (feet turned out). Practice keeping feet straight to reduce strain on lower leg muscles.

  • Move: Prolonged sitting can lead to stiffness. Use movement breaks.

  • Walk/Run Smart: Avoid over-striding and aggressive heel striking, which puts excessive load on your shins and calves.

Important Notes:

  • Intense! Calf smashing can be very uncomfortable. Start with less pressure (roller before barbell) and breathe deeply. Don't go into "sketchy" pain.

  • Bones: Avoid applying heavy pressure directly on your shin bone; target the muscles beside it.

  • Achilles: If your Achilles tendon is actively painful, focus on smashing the calf muscle belly first to "feed slack" to the tendon before mobilising the tendon itself.