Foam rolling the calf can be a great way to alleviate tension and soreness in the muscles of your lower leg. Here are the steps to follow:

1. Sit on the floor with your legs extended in front of you.

2. Place the foam roller under your calf muscle, just above the ankle.

3. Place your hands on the floor behind you for support.

4. Lift your hips off the floor and roll the foam roller up towards the back of your knee, using your arms to control the movement.

5. When you find a tight or tender spot, pause and hold the pressure on that spot for about 20-30 seconds.

6. Continue rolling up and down the length of your calf muscle utilising the various movements in the video for 1-2 minutes.

7. Remember to breathe deeply and relax your muscles while rolling.

8. Repeat on the other leg.