: If you don’t like the foam roller, you really won’t like this one. When injured our muscles contract trying to protect that area, but unfortunately causing more issues. Here I’m placing a ball in the meat of my calf to find a knot (a pain point), then holding for 30 seconds and trying to relax. After that continue to hold, but point and flex the foot 10 times. Then move on to the next awful spot.
Full article: http://www.runtothefinish.com/knee-exercises-runners/