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Fibularis Muscles (Peroneals) SA Static Release
Fibularis Muscles (Peroneals) SA Static Release is a technique used to address tension in the deep fibular muscles located on the outside of the leg. The goal of this static release is to reduce pain and improve the range of motion of the ankle, knee and hip joints. This technique involves applying static pressure to these muscles and lightly stretching them by gently pulling the leg outward from the ankle. It can also be used to help relieve tension in other areas of the leg
Transcript
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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
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