GASTROC PIN AND STRETCH
Position the massage ball anywhere along your calf muscle.
Lay the ball on the floor or an elevated surface and put pressure on it with the desired part of your calf. Slowly dorsiflex and plantarflex your ankle while you maintain pressure on the massage ball.
Take your time and repeat the pin and stretch through the length of your calf. Perform extra dorsiflex and plantarflexes over problem areas.