How to do it
Dorsiflex your ankle by pulling the toes toward the shin during the roll.
- 1
Lie on one side with the foam roller under the side of your lower leg.
- 2
Support your head with your hand or a pillow.
- 3
Use your other leg and arms for balance and to control pressure.
- 4
Roll from just below the knee to above the ankle.
- 5
Repeat for the desired duration, then switch to the other leg.
Expert tip
Keep your core engaged to stabilize your body and ensure the pressure is focused on the peroneal muscles.
Common mistakes
- ✕Rolling across the knee or ankle joint
- ✕Letting the hips sag toward the floor
- ✕Rolling too quickly over tender spots