If you have tight calves and a stick, here is a great massage protocol you can try. start kneeling, and position the stick right above your Achilles tendon. Use your hands to apply weight to the stick as you gently rock your weight back-and-forth from side to side. I slowly work your way up until you get to the back of the knee. If you come across any particularly tight spots, stay there for a moment and breathe deeply. I originally learned this one from @stretchtherapyhome and I still love it b

How to rehab your ankle sprain (phase 2) 🏃‍♂️ — Okay so your 1-3 weeks out from your ankle sprain and things are feeling a bit better. This means it’s time to increase range and tolerance to load! During this phase, it’s important to begin getting back your “normal” ankle mechanics and strength to ensure a successful progression to later phases and return to sports. ⛰️ — Exercises that show “full range” should all be done throughout your tolerable ankle range of motion. Pain/discomfort can be c