Peroneal Roll

Starting Position:
1. Begin by positioning yourself on the floor. Lie on your side with your bottom leg straight and your top leg bent at the knee, resting in front of your body for support.
2. Place the foam roller beneath the outside of your ankle or just above the ankle bone (the peroneal area).

Movement Instructions:
1. Using your forearm for support, push into the floor and lift your hips off the ground slightly. This will create a bridge position with your lower body.
2. Gently roll the foam roller up and down the outside of your lower leg. Start just above the ankle bone and roll towards the top of your calf.
3. Maintain control of your movement—don’t rush through this. Spend extra time on any tight spots or areas where you feel discomfort.
4. Make sure to keep your breathing steady throughout the movement, inhaling through your nose and exhaling through your mouth.
5. Roll for about 30-60 seconds, then switch to the other leg and repeat the same steps.

Finishing:
1. After completing the rolling, gently lower your hips back to the ground and sit up.
2. Take a moment to stretch out your legs and shake them gently to relieve any tension.

Tips for Beginners:
- Start with light pressure on the foam roller, especially if you’re new to this exercise.
- If you feel intense pain, reduce the pressure or skip that specific area.
- This exercise can be done as part of a warm-up or cool-down routine.