I. MFR - Sole Start by releasing your Soles. For that use a ball (lacrosse or tennis) or a broomstick. Both variations are in the video. Stand on the object and stay on the tight more painful spots for up to a minute. You can roll around, but I recommend staying on the

II. 3 Calf Stretches Use a wall, a step or a box. Connect with the palm of your feet to it and push with a straight leg against it. To get into different areas of the calf also do a variation where the foot is external or internal rotated.

III. Block Press Use a block, a pillow, a medicine ball or a book. Put one foot with the heel on a table, chair or box. Start at a height that allows you to work on it with ease. Knee Height is mostly a good choice for starters. Put the object between your upper thigh

IV. Half Sumo-Curl Step on an object (chair etc. ) with one leg. Externally rotate your foot to build more space for your upper body. You can use a small weight to start with. Hold it in both hands. Now lower down very slowly (min. 5 seconds till the lowest point).

V. Unilateral Curl Use an elevated position and a small weight. The front leg stays straight. The rear leg can be bent. Now lower down very slowly (min. 5 seconds till the lowest point). Stay 2-3 Seconds at the lowest point. Come back up again as slowly as before. Do on

6 Week Practice Plan Do the suggested Routine 2x per week. A. MFR Soles 1-2 Minutes per foot B. Calf Stretches 1 Minute per Variation per foot C. Block Press 2 Sets / Hold for 10 Seconds / Rest 1 Minute in between D. Half Sumo Curl 3 Sets / 4 Repetitions / Rest 1 Minute