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