Name: Active Calf Stretch with Modifications for Fibularis (Peroneal) Extensibility
Uploaded: 2023-04-26T01:02:18.000Z
Duration: 1 min 58 s

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https://stream.mux.com/8n2oCHWNlAkg49sfIy8Lin3uh4abmQlEW9uP1nO6drU.m3u8

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

Introduction to Active Flexibility Progressions

Demonstrating Calf Active Stretching Technique

Protocols for Active Stretching

Active Calf Stretch with Modifications for Fibularis (Peroneal) Extensibility

This is Brent, President of B2C Fitness, and we're going to talk about progressions from our static stretching techniques and move on to active flexibility. Now, in active flexibility we use our antagonists to pull our agonists through their full range of motion, that is, we're going to use the opposing musculature, we're going to ask them to contract, to increase neural drive, and create something called reciprocal inhibition to calm down our agonist muscles. Now, when this happens and we do it as a technique, we increase neuromuscular control and end range strength. We give our body a better ability to control this new range of motion. I'm going to have Vinnie come out and help us demonstrate our first active stretching technique which is going to be for the calf. First thing you can see is we set up a slant board here, slant boards work really, really well for all calf stretching, both static and active, but will become a little more necessary when we move onto active stretching. Just like we set up for our static stretch I'm going to have him slightly interally rotate his feet just a little bit, we're going to try to force inversion a little bit since we tend to evert and externally rotate, and then what I'm going to have him do is I'm going to have him use his glutes and his tibialis anterior to increase the amount of stretch on his calf. The way we're going to do that is he's going to drive his heel by squeezing his glute and squeezing his quad, drive his heel into the ground, and then I'm going to have him lift this leg up and reach forward, and slightly away from the camera, slightly out. By doing this slighty away and forward, I'm getting an increase in dorsiflexion, and increase in tibia on foot inversion. Now the protocols for active stretching are going to be 2 to 5 second holds for 8 to 15 repetitions. Thank you.

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Calf and Fibularis Self-administered Active Stretch:

As with many of the active stretching techniques, the position used is nearly identical to the static stretching technique for the same muscles.

Have your patient/client place a slant board set relatively low, or an 

 in front of a machine, railing, or doorway that they can hold to keep from falling backward.

Have your patient/client place one foot on the slant, with their feet turned inward so that their 5th metatarsal points straight ahead.

Instruct your patient to hold onto the object in front of them and allow their heels to sink into the slant or floor. (Ensure that your patient or client keeps their heels firmly planted on the slant or slightly behind the slant on the ground through the duration of the stretch).

Have your patient/client bring the opposite knee to hip height.

Have your patient/client squeeze their glutes (extend their hip), squeeze their quads (extend their knee), and drive their heels into the floor (dorsiflex), while trying to reach forward several inches with the raised knee. (Having a target distance, with a physical cue like your hand is helpful). We are using this forward motion to stimulate dorsiflexion and active stretch.

Have them hold their end range for 2-4 seconds.

Perform 10 – 15 repetitions or until an increase in range of motion is noted.

Pay careful attention to the position of the feet. Often, the patient/client will start to turn the feet 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 increasing extensibility.

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 

Active Calf Stretch with Modifications for Fibularis (Peroneal) Extensibility

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