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Foam Roller Peroneals

BeginnerMobilityTier T1

Lie on your side propped on a forearm with a foam roller under the outside of your lower leg. Roll up toward just below the knee, then back down to just above the ankle. Repeat on the other leg.

Targets: Ankle
Muscles: Peroneals

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

foam_roller

Home Options

  • foam roller

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on the side propped on the forearm with the foam roller under the outside of the lower leg.
  • Cross the upper leg in front or stack it as preferred and raise the hips off the floor.
  1. She lies on her right side propped on her forearm, the roller under the outside of her lower leg midway between knee and ankle, hips raised off the floor.

    Step 1 of 5

    Lie on the side propped on the forearm with the foam roller under the outside of the lower leg, hips raised.

  2. She has rolled so the roller now presses just below her knee on the outside of the lower leg, hips still raised on the forearm.

    Step 2 of 5

    Roll so the roller travels up the outside of the lower leg toward just below the knee.

  3. She has rolled back so the roller now presses just above her ankle on the outside of the lower leg, hips still raised on the forearm.

    Step 3 of 5

    Roll back down so the roller travels to just above the ankle on the outside of the lower leg.

  4. She has turned to lie on her left side on the forearm, the roller now under the outside of her left lower leg, ready to repeat.

    Step 4 of 5

    Pause on points of tension for the window, then repeat the roll on the other leg.

  5. She lies on her right side propped on her forearm, the roller under the outside of her lower leg midway between knee and ankle, hips raised off the floor.

    Step 5 of 5

    Lie on the side propped on the forearm with the foam roller under the outside of the lower leg, hips raised.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.