Foam Half Dome

Foam Half Domes are back at CEM and we've secured a new model that's even better than before!

Features

• made of even denser EVA foam, so they'll hold their shape even longer
• a comfortable yet more firm surface for your calf stretch, balancing exercises, and other uses
• beautiful marbled blue appearance
• same measurements as before: 12" long by 3" high by 6" wide
• as they compress less when you step on them they may feel slightly higher than the previous model we carried

The foam half dome is a tool we primarily use and recommend for restoring the length of the calf muscles during transition to minimal shoes.

You may also see them called foam half roller or foam half cylinder.

How to do the Calf Stretch with Foam Half Dome

Looking for the how to?

Our blog article HERE has instructions! You'll find:

• the quick start version with a handy PDF you can print out and follow as you stretch
• a more nuanced breakdown including common corrections
• suggestions for further reading about Restorative Exercise (the modality this stretch comes from)
• why this method of calf stretch is effective for transitioning to minimal shoes

What leads to short calf muscles?

Common patterns of movement and stillness in our society can result in a shortening of the calf muscle over time, such as:

•  sitting for many hours a day
• wearing footwear with elevation under the heel
• and the ways we compensate for a lack of movement and movement variety in general, such as unsustainable gait patterns

Bodies Adapt to What You Do Frequently

When we talk about shortened calf muscles here we don't just mean "tight" or "contracted."

When you spend very little time in movement and positions that require the calf muscle to be longer, your body will acclimate and save resources by supporting fewer links in that muscle's chain of fibres.

Both the resting length and stretched out length shorten as a result (summarized from Katy Bowman's Move Your DNA and other works).

Restoring Calf Length with Zero Drop Shoes

When you transition from a shoe that elevates the heel and has your calf in a shorter position, to a zero drop shoe like we offer at CEM— that may even feel like a stretch at first— you can support the restoration of your foot, legs, and gait by adding longer calf muscle position time to your daily routine.

You guessed it- that means calf stretch every day!

You can layer daily calf stretches with:

• spending more time walking
• spending more time walking uphill
• spending more time on uneven surfaces
  
• spending less time in elevated heel footwear (that's where we come in!)
• spending less time sitting in chairs and adding variety to the ways you sit when you do have to
• working on basic stance and lower body alignment with one of our books by Katy Bowman like Whole Body Barefoot
• walking with feet parallel, not turned out
• working with a Restorative Exercise Specialist, a minimal shoe friendly Physio, etc for more personalized advice, troubleshooting, and ways to enhance your movement practices as you progress
• cultivating body awareness as your capabilities and limits shift day to day

Care and Other Uses

You can clean your EVA foam half dome by wiping it with a damp cloth. A cleaner that is safe for yoga mats and gym equipment is safe for the EVA foam.

You can also use the foam half dome for soleus stretch, double calf/gastroc stretch (you may need two), balance exercises, under your head in psoas release, and as a general prop in Restorative Exercise, yoga, etc. Check this article for even more ideas!