Ground Up Series - Calf

We are kicking off the new year with our January theme - Ground up.

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The health of our feet and ankles impact jus about everything we do. We are going to build a firm foundation this month to support all we are working on throughout the year.

In our first week, we’re putting extra attention on calf function and for good reason. Tight or underperforming calves are one of the most common contributors to foot pain, knee issues, and feeling limited in squats, lunges, and stairs.

In class, we’ll be doing a lot of guided work to improve strength, mobility, and control through the calves and ankles. Showing up matters. Coaching, loading, and movement progressions are hard to replicate on your own, and that’s where the biggest payoff happens.

That said, a little focused work at home goes a long way

For your work at home you’ll need a foam roller and lacrosse ball. 

Most people have a foam roller or a lacrosse ball at home by now. If you do, great. You’re set.

If you don’t, you have a couple easy options.

You can pick them up at the gym and take them home right away:

• Foam Roller – $25
  Ours is a textured pink roller that actually feels good to use and does the job well.
  
  
• Lacrosse Ball – $5
  Simple, effective, and perfect for tight calves.
  
  

If you’d rather not grab one from us, that’s totally fine too. You can use the Amazon links so you can order one to your door.

Amazon links for recommended tools:
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Foam Roller

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Lacrosse Ball

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However you get them, having these tools on hand makes this week’s homework much easier and more effective.
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Your At-Home Homework

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Aim to complete the following at least 3 times this week. This should take 10–15 minutes total, unless you feel like spending extra time where you need it most.

We've included instructional videos of each one Here!

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1. Calf SMR (Self Myofascial Release)

Use either a foam roller or a lacrosse ball.

• Work one leg at a time
• Explore all areas between back of knee to ankle
• Pause on tight or tender spots and breathe
• Aim for about 2 minutes per side
• Pressure should feel uncomfortable but manageable, not sharp

This helps calm down tight tissue and makes the mobility and stretching work more effective.

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2. Ankle Dorsiflexion Mobilization

You’ll see this demoed using a box, but it can also be done kneeling.

• Keep the heel down
• Drive the knee forward under control
• Move smoothly, do not force range
• Perform 15 reps per side

This directly improves ankle mobility, which affects squats, lunges, stairs, and walking downhill.

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3. Wall Calf Stretch – Bent Knee

This targets the deeper calf muscle.

• Heel stays down, knee slightly bent
• Lean forward gently
• Stretch should feel light, around a 2 out of 10
• Hold for at least 2 minutes per side
• Focus on slow, relaxed breathing

This version is especially helpful for Achilles and heel discomfort.

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4. Wall Calf Stretch – Straight Knee

This targets the larger calf muscle.

• Back leg straight, heel down
• Hips square, chest tall
• Stretch should again be light, not aggressive
• Hold for at least 2 minutes per side

This one has a big impact on squat depth and walking mechanics.

A Few Important Reminders

• Consistency matters more than intensity
• Light stretching works better than forcing it
• If something feels sharp or painful, stop and ask a coach

And most importantly, keep showing up to class. The in-gym work builds on this homework and allows us to coach, load, and progress the movements in ways that are hard to do on your own.

Think of the homework as clearing the path. The real progress happens when you train.

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