Peroneals SMR

Execution

1. Rest your top leg on the bottom one, or cross it in front, to help with balance.
2. Lift your hips off the floor so your weight presses down through the roller into the outer shin.
3. Roll slowly from just below the knee down to just above the ankle, pausing at the tightest spot.
4. Stay off the bony knob just below the knee; numbness, pins and needles or an electric feeling running into the foot means moving the roller off that spot right away.
5. Hold at that spot for 20-30 seconds, breathing evenly.
6. Switch legs and repeat the same process.

Quick cues

• Roll along the outside of the shin.
• Hips lifted off the floor.
• Hold 20-30 seconds at each spot.
• Don't roll over the ankle or knee joint.
• Numbness into the foot, move off.

Common faults

• Fault: Pressing too hard on one spot, causing sharp pain

  Fix: Use the top leg to take some weight off instead of loading it all onto the bottom shin.

• Fault: Rolling directly over the ankle or knee joint

  Fix: Stop the roller before reaching the joint, rolling only the muscle between the two joints.

• Fault: Losing balance and toppling over while rolling

  Fix: Brace the forearm firmly on the floor and move more slowly.