When it comes to fascia release, it’s not how hard you push/press but how deep you breathe. You have to make sure the muscles you are rolling are relaxed or this will not work. When we hold our breath or clench, our muscles activate and tighten up. You must be sure to relax, and take deep breaths.
After you release a muscle be sure to get up and walk around to circulate the blood in the area that was just compressed. The blood flow and oxygen from your deep breathing will help with the elasticity in your muscles.
The objective is to break up the adhesions and trigger points while restoring the elasticity to the soleus region. This will re-establish the natural range of motion of the foot and ankle and minimize the strain on the quad.