Stick Work - Peroneal Release

Start: Sit with the foot of the leg you're working flat on the floor, knee bent. Hold the massage stick in both hands and rest it across the outside of your lower leg, below the knee.

Action:

1. Press the stick into the muscle with moderate pressure — about 10 pounds, a little more or less depending on how it feels — and roll it slowly along the length of the muscle.

2. Spend 10–20 seconds on the area. With each pass, sink a little deeper.

3. Stay on the muscle — don't roll directly over bone.

4. Work to the edge of discomfort but never into pain. That edge is where the tissue loosens best.

Feel: Expect a tender, satisfying ache that eases as you go. Sharp or radiating pain means stop.

Related Exercises

• Dorsiflexion From Half Kneeling With Dowel

  This exercise helps you improve ankle bend from a kneeling position by driving your knee forward and out past a dowel.
• Half Kneeling KB Halo

  This exercise helps you loosen your shoulders and build core control by circling a kettlebell around your head while kneeling on one knee.
• Foam Roller - Gluteal Muscle

  This exercise helps you loosen your glutes by rolling it slowly over a foam roller.
• Open Half Kneeling Ankle Mobility With KB

  This exercise helps you improve ankle bend from an open kneeling position, using a kettlebell's weight to ease your knee forward.