Using a foam roller to target the peroneal muscles, which run along the outer side of your lower leg, can help reduce tension, improve flexibility, and alleviate discomfort caused by overuse or tightness. This exercise is often prescribed for individuals with ankle instability, shin splints, or tightness following running or repetitive activities. It promotes circulation and assists in recovery by reducing muscle stiffness.
Instructions:
- Set-up: Sit on the floor with your legs extended in front of you. Place a foam roller under the outer side of one lower leg, just below the knee. Support yourself by placing your hands flat on the floor behind you.
- Position the non-target leg: Cross the opposite leg over the working leg for added weight or rest it on the floor if more comfortable.
- Begin rolling: Lift your hips slightly off the floor using your arms and slowly roll your leg back and forth over the foam roller. Move from just below the knee to above the ankle.
- Control the motion: Apply gentle, consistent pressure, adjusting your body weight to suit your comfort level. Avoid rolling directly on bony areas.
- Pause on tender spots: If you find a particularly tight or sore area, pause for 15–30 seconds while maintaining a tolerable level of pressure.
- Switch sides: Repeat the process on the opposite leg.
- Hold/maintain as prescribed by your physiotherapist.
Common Errors:
- Rolling too quickly without giving the muscles time to release.
- Applying excessive pressure that causes pain or discomfort.
- Rolling directly over the bony areas, such as the fibular head or ankle bones.
- Neglecting to maintain proper arm support, which can strain your shoulders.
Progressions:
- To make the exercise more challenging, you can:
- Add more pressure by crossing your other leg over the working leg.
- Increase the rolling time to further target the muscle.
Regressions:
- To make the exercise easier, you can:
- Keep your non-working leg on the floor for reduced pressure.
- Use a softer foam roller for less intensity.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.