" If you're struggling with foot, ankle, calf, or shin pain, give this a try. Most of the time you will not realize how tight and sore this muscle is until you work on it.

The point of rolling is not to get through every bit of pain you feel while doing it. The GOAL of this compression is to create an inflammatory response (get your blood flowing!!) so that your muscles and joints move better!

Whether you're running or trying to get deep into a squat, your ANKLE needs to be able to MOVE to be successful. Performing this as a warm up will help you get there!

I would start with the rolling on the right using the stick. You can do a gentle rock over any tender areas. Perform for 30 seconds - 1 minute on each side.

The video on the left is more difficult and will take some practice.
- Kneel on the foam roller.
- Cross one leg over the other.
- Slowly roll over your shin muscles.
- When you find a tender spot, stop and gently move your foot back and forth.
- Perform for 30 seconds - 1 minute on each side." --- Greg Guzman

If you're in pain or just wondering if these exercises are for you, please find a movement specialist (chiropractor, physical therapist, etc.) near you and get assessed, so you can get moving better.

Dr. Greg Guzman:

Professional Physical Therapist

Instagram: @drgregguzman