Sit down on the floor with legs extended forward with the foam roller under curve of your calves.
1. Slowly roll your lower leg back and forth over the roller until you find a sensitive area. If you cannot find at tender spot place one leg over the other to add more pressure and roll one leg at a time.
2. If a tender spot is located, stop rolling, and hold still on this area until the pain diminishes around 75% of the way. Then continue searching for any other tender areas and repeat.