Sit down on the floor with legs extended forward with the foam roller under curve of your calves.
How to Do:
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.