Name: Fibularis Muscles (Peroneals) SA Static Release
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 3 min 51 s

English captions

https://stream.mux.com/XdOSdLZbnmcE4bvFomxbvaqBLYxfVHIjketsVSp022rE.m3u8

Learn how to properly perform a fibularis (peroneals) self-administered static release in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely reduce fibularis hypertonicity, improve ankle mobility, and reduce pronation while supporting optimal ankle and lower-extremity mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Static Release Techniques

Understanding the Anatomy of Peroneals

Demonstrating Foam Rolling Techniques

Adjusting Pressure for Effective Release

Concluding Thoughts on Muscle Relief

Fibularis Muscles (Peroneals) SA Static Release

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

Home

Videos

Knowing ankle plantar flexion release and lengthening techniques can reduce ankle pain, Achille’s tendinitis, plantar fasciitis, etc., and improve fitness performance.

Plantar Flexor: Release and Lengthening

Fibularis Self-administered Static Release:

Explain to your patient/client where their fibularis muscles are, and if necessary palpate them so they know where to exert pressure with the release tool.

Instruct your patient/client to assume a side-lying position with the bottom leg extended and the top leg bent so that the knee or foot of the top leg may be placed on the floor about level with the bottom leg's knee.

Ask them to place a foam roll, softball, or 

 tool underneath the side of their lower leg, just distal to their fibular head.

Have your patient/client roll distal to proximal (from the knee to the Achilles tendon) using the release tool to scan for tender points.

When the most tender point is located have your patient hold still on that spot and attempt to relax.

If your patient/client requires more pressure, have them place their top leg on top of their bottom leg.

Wait for the discomfort to subside or for a “release” (generally 30 – 120 seconds).

Move on to another tender point, or the next muscle to be released.

Compressing the fibular head - patients/clients often mistake the fibular head for a "tender point". Ensure in follow-up sessions that they remember the anatomy pertinent to the technique.

Shifting too far anterior - If your goal is to improve dorsiflexion or reduce excessive eversion you need to ensure that your patient/client stays focused on fibularis muscles. If they roll onto the tibialis anterior and reduce activity, that could make dysfunction worse.

Fibularis Muscles (Peroneals) SA Static Release

Tensor Fascia Latae (TFL) Self-administered Release

Gluteus Minimus SA Release

Gastroc and Soleus (Calf) SA Static Release

Rectus Femoris SA Static Release

Vastus Lateralis SA Static Release

Adductor Magnus (Posterior) SA Static Release

Adductor SA Static Release

Piriformis SA Static Release

Biceps Femoris SA Static Release

Tensor Fascia Lata (TFL) SA Static Release

Comments

Guest