They Aren't Just for Rolling Dough, Part 2

If you read the first article in this series (if not, you need to) and are using the rolling pin or Monster stick to roll the areas of the upper body that the foam roller or PVC pipe can’t address, you're going to love this one.

At Synergy Strength Systems, we make it a point to always try and maximize the use of a tool, be it a barbell or a rolling pin. We try to push the limits of our creative abilities while using a whole lot of common sense. Now that the introduction is finished, let’s get down to business.

How often have you been squatting or deadlifting and noticed or been told that your heels are popping up? In response to this, you probably stretched the hamstrings and rolled them only to have the same problem happen again. Well, the problem may not be entirely the hamstrings' fault. It's most likely a little lower on the leg. The calf may be the issue. When I say this, I'm referring to tightness in the soleus, gastrocnemius, and anterior tibialis. When these muscles are tight, they limit the amount of flexion the ankle can achieve, and in order to compensate for this, they pull the heel off the ground, putting more stress on the knees and hips.

In order to find out if this is true for you, just squat or get in the deadlift position right now and see if you feel a tug on the Achilles tendon when you do this. If so, do you also notice how the heel want to pop up or you have to widen your stance? If any of these things happen, you know that you have tight calves. I don’t need to tell you the ramifications of this. Can anybody say Achilles tendon rupture?!

I've attached a video that will show you how to avoid this disaster. Feel free to leave comments—I love the feedback.