Procaryote
Ankle and foot · Self-massage

Calf self-massage with ball

Calf self-massage with ball, 2 minutes per calf

Illustration of the Calf self-massage with ball exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes per calf

Description: Sit or stand and place a firm ball under your calf. Slowly roll the ball under the calf muscle, applying moderate pressure to relax tension points.

Tips: Control the movement to avoid excessive pain. Breathe deeply and relax the muscles during the massage.

Progression: Gradually increase the pressure or the duration of the massage according to your comfort.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
ball
Starting position
Seated or standing, calf placed on a ball
Clinical goal
Relieve tension points and improve circulation in the calf
Also known as
calf massage with ball, calf relaxation ball, self-massage calf

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Ankle and foot

Calf self-massage with foam rollerCalf self-massage with foam roller, 2 minutes per leg Self-massage of the medial edge of the foot with a ballSelf-massage of the medial edge of the foot with a ball, 2 sets, 1 minute per foot

See all ankle and foot exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.