0:02 This is Brent, President of B2C Fitness, and in this video we're going to talk about 0:06 static release techniques, or foam roll techniques, and you might have heard 0:09 of them as self myofascial release, for the peroneals, a muscle that has a 0:13 propensity to get overactive or tight in those individuals with lower leg 0:18 dysfunction. So you probably know from your overhead squat assessments, 0:21 these are people who have feet flatten out, or feet turn out. You might even see 0:26 some wobbling in the knees because of lower leg dysfunction and, of course, we 0:30 might also see that excessive forward lean where the trunk comes forward 0:33 because these people also tend to lack dorsiflexion. I'm going to have my friend, Laura, 0:37 come out and help me demonstrate this exercise. Now, just a quick anatomy lesson, 0:42 your peroneals, or fibularis muscles you might hear them referred to as, are 0:47 on this lateral portion of the lower leg. So, just in front of this muscle, that's 0:53 the soleus, you can see a little divot and that's where our peroneals lie. 0:58 Now, the gross mass, the largest amount of mass in our peroneals is 1:03 right at the top here. So we don't really need to roll this area, this is going to 1:07 be mostly tendon of our peroneals, we're going to stay right up here, and look for 1:12 the most tender spot. I'm going to have Laura go ahead and lay on her side to 1:16 demonstrate this for us. Once again, we're using a foam roll. I think I've 1:20 mentioned in previous videos that foam rolling is nothing fancy, per se. All 1:26 we're doing is squishing muscle, we're taking a muscle and we're pushing 1:30 it in between a bone and some other solid object. That pressure does one of 1:35 two things. It either stimulates proprioceptors and canoreceptors that 1:39 are going to cause something called autogenic inhibition, it's going to 1:42 calm down this hyper contractile point, or creating something called ischemic 1:48 pressure whereby creating pressure we're cutting off the the micro blood supply to 1:53 this area, and basically taking the fuel away from these hyper contractile 1:58 areas so that they'll relax. So once Laura's found the most tender spot here, you 2:03 see she's nice and aligned, she's not 2:06 some crunched up little tiny formless position. She's nice and lengthened out, 2:12 so her shoulders, hips, knees, and ankles are in alignment. She's rolled on her 2:17 peroneals. She's probably got plenty of pressure, just like this, to get a good 2:22 release. If we did want to increase the amount of pressure, increase the 2:27 intensity of her static release technique, we could do a couple of different 2:31 things. It all comes down to pressure per square inch. So I can either reduce the 2:36 surface area of the object she's rolling on, or I can increase the force. I could 2:42 increase force by putting this leg on top of this one, just like so. You 2:48 might find that it's actually easier to do this, where she's getting some pressure 2:54 from this top leg but can also use this top leg to kind of stabilize. People have a 2:58 tendency, when they get into this position, to kind of 3:01 roll back and forth, and we want to be as static as possible. We don't want to be 3:05 moving around a whole lot. Chances are the moving or rubbing back and forth is 3:09 just going to stimulate pain receptors rather than creating this compression 3:12 that will result in release. If this wasn't intense enough for her, I could switch to 3:17 a softball, something that's a little smaller, reducing the amount of pressure 3:22 per square inch. Then, of course, you could even go to like something very 3:25 hard and small like a baseball, or a golf ball, but that would be very intense and 3:29 only for our most advanced individuals. I hope you enjoy this technique, just 3:35 find that spot, hold it for 30 seconds to 2 minutes, I think you will see a 3:38 huge reduction in discomfort and I think you will see a huge improvement in your 3:42 movement patterns. Talk with you soon.
