Technique
Sit on the ground with a foam roller positioned under your Achilles tendon area. Roll slowly over the tendon, pausing on tight spots to release tension.
A self-myofascial release technique that uses foam rolling or massage tools to target the Achilles tendon to improve flexibility and reduce muscle tension.
Sit on the ground with a foam roller positioned under your Achilles tendon area. Roll slowly over the tendon, pausing on tight spots to release tension.
Begin sitting on the ground with a foam roller positioned under your Achilles tendon area.
Return to resting position after completing the SMR Achilles tendon sequence.
Roll slowly, pause on tight spots, breathe deeply, control pressure
Rolling too fast, not pausing on tight spots, applying too much pressure, poor positioning
Increase pressure, add variations, or perform longer sessions.
Reduce pressure, use softer roller, or perform shorter sessions.
Apply moderate pressure to avoid injury. Stop if you experience pain or discomfort. Avoid rolling over bones or joints directly.