00:02 - 00:06This is Brent, President of B2C Fitness, and in this video we're going to talk about
00:06 - 00:09static release techniques, or foam roll techniques, and you might have heard
00:09 - 00:13of them as self myofascial release, for the peroneals, a muscle that has a
00:13 - 00:18propensity to get overactive or tight in those individuals with lower leg
00:18 - 00:21dysfunction. So you probably know from your overhead squat assessments,
00:21 - 00:26these are people who have feet flatten out, or feet turn out. You might even see
00:26 - 00:30some wobbling in the knees because of lower leg dysfunction and, of course, we
00:30 - 00:33might also see that excessive forward lean where the trunk comes forward
00:33 - 00:37because these people also tend to lack dorsiflexion. I'm going to have my friend, Laura,
00:37 - 00:42come out and help me demonstrate this exercise. Now, just a quick anatomy lesson,
00:42 - 00:47your peroneals, or fibularis muscles you might hear them referred to as, are
00:47 - 00:53on this lateral portion of the lower leg. So, just in front of this muscle, that's
00:53 - 00:58the soleus, you can see a little divot and that's where our peroneals lie.
00:58 - 01:03Now, the gross mass, the largest amount of mass in our peroneals is
01:03 - 01:07right at the top here. So we don't really need to roll this area, this is going to
01:07 - 01:12be mostly tendon of our peroneals, we're going to stay right up here, and look for
01:12 - 01:16the most tender spot. I'm going to have Laura go ahead and lay on her side to
01:16 - 01:20demonstrate this for us. Once again, we're using a foam roll. I think I've
01:20 - 01:26mentioned in previous videos that foam rolling is nothing fancy, per se. All
01:26 - 01:30we're doing is squishing muscle, we're taking a muscle and we're pushing
01:30 - 01:35it in between a bone and some other solid object. That pressure does one of
01:35 - 01:39two things. It either stimulates proprioceptors and canoreceptors that
01:39 - 01:42are going to cause something called autogenic inhibition, it's going to
01:42 - 01:48calm down this hyper contractile point, or creating something called ischemic
01:48 - 01:53pressure whereby creating pressure we're cutting off the the micro blood supply to
01:53 - 01:58this area, and basically taking the fuel away from these hyper contractile
01:58 - 02:03areas so that they'll relax. So once Laura's found the most tender spot here, you
02:03 - 02:06see she's nice and aligned, she's not
02:06 - 02:12some crunched up little tiny formless position. She's nice and lengthened out,
02:12 - 02:17so her shoulders, hips, knees, and ankles are in alignment. She's rolled on her
02:17 - 02:22peroneals. She's probably got plenty of pressure, just like this, to get a good
02:22 - 02:27release. If we did want to increase the amount of pressure, increase the
02:27 - 02:31intensity of her static release technique, we could do a couple of different
02:31 - 02:36things. It all comes down to pressure per square inch. So I can either reduce the
02:36 - 02:42surface area of the object she's rolling on, or I can increase the force. I could
02:42 - 02:48increase force by putting this leg on top of this one, just like so. You
02:48 - 02:54might find that it's actually easier to do this, where she's getting some pressure
02:54 - 02:58from this top leg but can also use this top leg to kind of stabilize. People have a
02:58 - 03:01tendency, when they get into this position, to kind of
03:01 - 03:05roll back and forth, and we want to be as static as possible. We don't want to be
03:05 - 03:09moving around a whole lot. Chances are the moving or rubbing back and forth is
03:09 - 03:12just going to stimulate pain receptors rather than creating this compression
03:12 - 03:17that will result in release. If this wasn't intense enough for her, I could switch to
03:17 - 03:22a softball, something that's a little smaller, reducing the amount of pressure
03:22 - 03:25per square inch. Then, of course, you could even go to like something very
03:25 - 03:29hard and small like a baseball, or a golf ball, but that would be very intense and
03:29 - 03:35only for our most advanced individuals. I hope you enjoy this technique, just
03:35 - 03:38find that spot, hold it for 30 seconds to 2 minutes, I think you will see a
03:38 - 03:42huge reduction in discomfort and I think you will see a huge improvement in your
03:42 - 03:45movement patterns. Talk with you soon.