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Calf and Fibularis (Peroneals) Static Stretching Technique

The Calf and Fibularis (Peroneals) Static Stretching Technique is a great way to lengthen tight calf and peroneal muscles to reduce pain, inflammation and muscle tightness. It is done by first standing upright and gently flexing your foot up while balling it into a fist. Then, gently pull your toes back towards your shins, holding the stretch for at least 15-20 seconds. You can also do the stretch while seated by bending the knee

Transcript

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