Peroneals-SMR

Self myofascial release of the peroneal muscles along the lateral lower leg using a foam roller to release tension and improve mobility.

Instructions

1. Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.
2. Raise your hips off of the ground so the foam roller supports most of your weight on the lateral (outside) of your lower leg.
3. Begin to roll slowly from just below the knee to just above the ankle on the side of your leg.
4. Pause at points of tension for 10-30 seconds, allowing the tissue to relax.
5. Continue rolling and pausing on tight areas for 30-60 seconds total per leg.
6. Repeat on the other leg.

Tips

• The peroneals are a small muscle group on the outer shin, and tight peroneals can contribute to ankle instability and lateral foot pain.
• Press your weight into the roller gradually; this should be uncomfortable but not painful.
• Breathe steadily and try to relax the muscle as you apply pressure; tension often decreases with slow, deep breathing.
• You can adjust the pressure by straightening your upper leg to increase weight on the roller or bending it to decrease pressure.
• Perform this 2-3 times per week for best results in improving tissue quality and mobility.