Calves
Lacrosse Ball Foot Release
The Lacrosse Ball Foot Release is a foam rolling exercise for your calves. Share of the load in the Zulta muscle model: calves (soleus) 100%.
How to do it
- Stand next to a wall or rack and place a lacrosse ball under the arch of one bare foot.
- Hold the support lightly for balance.
- Shift some weight onto the ball and roll it slowly from the heel to the ball of the foot.
- Make slow passes for 30 to 60 seconds, pausing for a few breaths on tender spots.
- Stay off the heel bone and the toe joints, then switch feet.
Tips
- Start with light pressure and add weight as the foot relaxes.
- Roll along the inside, middle and outside lines of the sole.
Common mistakes
- Putting full body weight on the ball straight away.
- Grinding on the heel bone.
Muscles worked by the Lacrosse Ball Foot Release
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The sole of the foot has no catalog id; soleus is the nearest muscle on the same fascial line. Open question for Cowork. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Lacrosse Ball Foot Release alternatives
Different equipment
No equipment
Similar exercises
Frequently asked questions
What muscles does the Lacrosse Ball Foot Release work?
Mainly the calves (soleus).
Is the Lacrosse Ball Foot Release good for beginners?
Yes. The Lacrosse Ball Foot Release is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lacrosse Ball Foot Release?
For example the Wall Calf Stretch and Foam Roll Calves. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.