Peroneals-SMR
Peroneals-SMR is a soft-tissue preparation - outer lower-leg smr exercise involving Peroneus longus, Peroneus brevis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Peroneus longus, Peroneus brevis
- Secondary muscles
- Peroneus tertius
- Exercise type
- Soft-tissue preparation - outer lower-leg SMR
Exercise technique
- Lie down
Lie on your side and support yourself on your lower forearm.
- Roller
Place the roller beneath the muscular outer portion of your lower leg.
- Upper foot
Plant your upper foot on the floor in front to share the pressure.
- Lift
Raise your hips slightly and relax the target leg.
- Passes
Make short passes between below the knee and above the ankle.
- Boundaries
Keep direct pressure off the fibular head and outer ankle bone.
- Exit
Lower your hips, remove the roller and switch to the outside of the other leg.
Key technique points
- Use your upper foot for support.
- Do not press on the bony prominence beside the knee.
- Do not roll down onto the outer ankle bone.
- Start with light pressure.
- Keep your lower leg relaxed.
- Release pressure if you feel numbness.
Common mistakes
Pressing on the fibular head
Do not move the roller onto the sensitive bony area below the knee.
Pressing on the outer ankle
Do not roll over the ankle prominence.
Applying full body weight
Do not lift your supporting foot and create excessive pressure.
Rolling quickly
Do not create uncontrolled friction along the narrow muscle line.
Tensing the foot
Do not push your ankle outward and keep the target muscle tense.
Collapsing at the shoulder
Do not relax your forearm support and compress your neck.
Frequently asked questions
Peroneals-SMR: why is “Pressing on the fibular head” a mistake?
Do not move the roller onto the sensitive bony area below the knee.
Peroneals-SMR: why is “Pressing on the outer ankle” a mistake?
Do not roll over the ankle prominence.
Peroneals-SMR: why is “Applying full body weight” a mistake?
Do not lift your supporting foot and create excessive pressure.
Peroneals-SMR: why is “Rolling quickly” a mistake?
Do not create uncontrolled friction along the narrow muscle line.
Peroneals-SMR: why is “Tensing the foot” a mistake?
Do not push your ankle outward and keep the target muscle tense.
Peroneals-SMR: why is “Collapsing at the shoulder” a mistake?
Do not relax your forearm support and compress your neck.
What should I focus on when doing Peroneals-SMR?
Use your upper foot for support. Do not press on the bony prominence beside the knee. Do not roll down onto the outer ankle bone. Start with light pressure. Keep your lower leg relaxed. Release pressure if you feel numbness.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.