Name: Calf and Fibularis (Peroneals) Static Stretching Technique
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 1 min 21 s

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https://stream.mux.com/kbIYZzSBDqrd5Sc6cVFqd2lce01rEYpJSdABc7TsFoP4.m3u8

Learn how to properly perform the calf and fibularis (peroneals) static stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and safe stretch application to improve calf and fibularis muscle flexibility and ankle mobility. Enhance ankle dorsiflexion and eversion range of motion while supporting optimal lower-extremity mechanics with this targeted stretching technique. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce calf and lateral lower-leg tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Calf Stretch and Lower Leg Dysfunction

Demonstration of Dorsiflexion and Inversion Techniques

Detailed Execution of the Calf Stretch

Holding the Stretch for Optimal Results

Calf and Fibularis (Peroneals) Static Stretching Technique

This is Brent, President of B2C Fitness and we're going to go ahead and describe a calf stretch. Obviously, a muscle that gets very tight in lower leg dysfunction. We have Rick here, to model. Rick is going to take a step forward for me first, so that we can get a little bit of dorsiflexion to happen. Now, since our most common dysfunction for the lower leg is also eversion, we're going to take a couple of steps to make sure he's inverted, which will not only preferentially stretch his lateral gastroc and the fibers of the soleus that get tight in this dysfunction, but also add a little bit of stretch to our peroneals. The two steps we're going to take is I'm going to go ahead and have him take a step sideways. Now, if he takes a step sideways and then leaves his foot planted, this becomes tibia on foot inversion. The other thing I'm going to have him do is make sure that this foot stays a little internally rotated as well. Now, Rick can go as far forward as he needs to to get a stretch. He's then going to squeeze his glute, squeeze his quad locking out his knee, press his heel into the floor, and he should feel a pretty good stretch in the calf. How does that feel? Alright, he's going to hold that for at least 30 seconds, or ideally until he feels a release. Thank you.

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Calf and Fibularis Self-administered Static Stretch:

Have your patient/client assume a position with arms outstretched and hands on a wall or solid object in front of them.

Have your patient/client take a small step back and out (hip extension and abduction) with the side they wish to stretch.

Have them turn that foot inward so that the 5th metatarsal is pointing straight ahead.

Have your patient/client squeeze their glute (extend their hip), squeeze their quad (extend their knee), and drive their heel into the floor (dorsiflex).

Note: The combination of turning the foot in and leaning away (tibia on foot inversion), with external rotation of the lower extremity (locking the knee and squeezing the glute), results in inversion of the ankle. This preferentially lengthens the lateral gastrocnemius, fibularis muscles, and lateral fibers of the 

 . Further, it reduces the likelihood that pronation and eversion will be reinforced during the stretch.

Have them lean forward and slightly away from the foot being stretched with their entire body until a stretch is felt. This often results in the patient/client assuming a position with elbows against the wall, like an upright 

 . It may take a couple of attempts before the ideal distance from the wall is found. Note: If the patient/client only moves their hips this is likely to become a hip flexor stretch before the calf is sufficiently lengthened.

Hold this stretch and wait for the discomfort to subside or for a “release” (generally 30 – 120 seconds).

Move deeper into the stretch or move on to the next muscle to be stretched.

Pay careful attention to the position of the foot on the side being stretched. Often, the patient/client will start to turn the foot out and pronate as they lean into the wall.

Do not allow the heel to rise off the floor. Trying to stretch the calf with the heel off the floor, not only reduces dorsiflexion but increases activity in the calf complex reducing the likelihood of getting a release.

Common Sign implying a Need for Mobilization:

Patients/clients may complain that they cannot feel the stretch no matter how hard they try, or that this stretch results in a "pinchy" feeling in the front of the ankle. Clinically, this has been a strong indicator that 

Calf and Fibularis (Peroneals) Static Stretching Technique

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