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When calf pain is present, one may want to have the calf examined by a medical provider to rule out other possible causes such as a blood clot, diabetic neuropathy, arterial claudication, etc.
If the pain is due to a muscle strain or microtear you should first palpate the calf muscle for a tender area. Once a tender area is discovered, begin to massage around the outer reaches of the pain and eventually begin to narrow in on the painful area.
When applying the massage, one should follow these rules:
1. Go against the grain (fibers)
2. Stay until you make a change - hopefully it’s no longer painful
3. Cross your legs and put one ankle on the opposite knee.
4. Attempt to perform flossing while massaging the calf muscle. Move your foot up and down and side to side on the massage side.
5. Use the correct head (attachment):
a. Big Round Head Attachment: Good for larger muscle groups like the glutes, quadriceps, or hamstrings. Allows you to cover more surface area. Moderate in aggressiveness.
b. Small Round Head Attachment: Less aggressive to moderate. Great for tendonitis if used sideways. (Big & Small Round Head)
c. Air-filled (Pneumatic) Attachment: Probably the least aggressive head. Great for use around bony surfaces and sensitive muscle groups. Good for relaxation.
d. Bullet Head Attachment: Aggressive. We have found it to be helpful with treating trigger points or knots.
e. Plastic Flat Head: Moderate. Good on IT band, Pectoralis Major (with ribs underneath), or Plantar Fascia (bottom of the foot).
f. Steel Flat Head: (Can be heated up or cooled down prior to use). Moderate to Aggressive.
g. Knobby Attachments: Generally, for larger muscles. More aggressive.
h. Field Goal: Can be used along both sides of the spine. Also, some have recommended its use on the Achilles tendon.
6. Attempt to perform flossing while massaging the calf muscle. Move your foot up and down and side to side. Cross your legs and put your ankle on the opposite knee.
This article and video are part of a series of videos on how to treat your pain with self-massage. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/massage/
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