Designed to Move | Flat feet and your peroneus longus

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In this segment of Designed to Move we are going to focus on the peroneus longus. The peroneus longus attaches from the fibula and descends down the lateral side of the leg and behind the outside ankle to attach under the foot. This is where the tibialis anterior meets up with the tendon of the peroneus. It ascends around the inside portion of the foot back across the ankle to attach to the lateral side of the tibia. Like the helix of a dna strand, it creates a lasso that supports the medial arch.
Due to shoes which provide artificial arch support in leu of the tibialis muscles, along with common compensation patterns that develop at the foot and ankle, the peroneal muscles have a tendancy to become overused and restrictive. This can have far reaching implications for the movement quality of the joints in the remainder of the body, as force transition starts at the foot . That's why this week we'll show you how to reduce the tension in this muscle and help you to identify and strengthen the muscles which aid in the support of the medial arch.
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You are designed to move -
Ryan Maxwell

[@Hrv04]

This video single handedly cured me of my perineal tendonitis pain. The discomfort subsided after only a couple days of incorporating these exercises. Forever thankful 🙏🙏🙏

[@robertasalvo1077]

Wanted to say thank you for your video. You guys are amazing. I have so much going on and finding no one to help. I have instability in the ankles, misaligned flat feet, my gastro/soleus are so tight, peroneals hurt and have neural tension going down the back of my calf. I am so frustrated and want to get back to walking and living. My feet hurt so much, all I can wear is OOFOS. I need to build strength in my spine, core and hips. Doctors want to give me Lyrica and muscle relaxers so I can start strengthening, it is mind boggling if they don't know how to help, it is either drugs or surgery. Do you work with complex people? Would this video help with some of my issues, I also have been told I have PTTD, it is a complete nightmare and I need to make this situation stop and get better. Please let me know what you think.

[@user-xn2hf9re8r]

stop the music - not necessary and impedes message

[@FluidHealthandFitness]

Thank you for your feedback, we appreciate it. We are a small shop continuously working to improve our video production quality, but we do hope you found the content valuable. :)

[@sebastianrandall5591]

Hi I have a question I am an 18 year old football player who has been dealing with a knee issue that seems to be not solvable by many physios I have seen. My problem is I get knee pain that occurs under the knee cap on the outside groove and the pain goes 2 centimetres down the side of my shin. This pain occurs when I try to spread my knees away from each other. Its like when I get just outside my hips there seems to be something tugging on the side of my knee. I have had my vastus lateralas quad muscle released and that freed up the pain alot, but then a couple hours later it got tight again, which proves to me there is something else causing then pain which is tightening my it band/ vastus lateralas quad (outside quad). I seem to compensate moving side to side as needed in football, by rounding my lower back alot. But when I try to straighten my back I get that shooting pain again. ( I think something is pulling on my it band especially cause when I go into normal pelvic or anterior pilt from a posterior I get pain. I also have feet that fall inwards and were flat, which I have improved greatly as I have an arch, and I used to have non existent internal rotation in my hips which also I have made better but I have got to the point where if I try to work on internal rotation I cant as I get that bad knee pain. My external rotation is good, and alot of physios say I have well developed quads. I am very active. Any help helps me out alot.

[@jegadishmathias7903]

Thank you. Very informative. I have just found out last week that I have a full thickness rupture of my longus and has retaracted. Is it safe to do these exercises. My breve does not look to healthy either

[@fredspot7634]

Great video but no need for music as it distracts from what you’re saying.

[@FluidHealthandFitness]

Noted!

[@robertrichardson7677]

Extremely well done video, the format is one of the best I've seen for this kind of video with going through each of the various steps. One thing that I find difficult to determine with these targeted type of videos is how to incorporate them into a weekly routine at a higher level or how to program them, especially when doing these smaller targeted muscle exercises like peroneus while also trying to work on things like ankle/arch/hips/etc and having to do those exercises as well. Would this set of exercises ideally just be done daily? Or is it something where you would ideally group the best exercises for all the areas you're trying to target into a 30 minute routine to do a few times a week kind of strategy?

[@ryanmaxwell5374]

@Robert Richardson thank you for your response. Yes, periodization or volume requirements really differs from person to person. First, the level of functionality you are currently at needs to be determined. If the impairment is postural (which is the assumption due to the nature of the video) the goal would be to establish efficient segmental stability first. Typically, this requires low load, high volume exercise multiple times a week. (Every 48 hrs is a good starting point) If you would like a complimentary movement screen to determine your base function please get in touch at meetings.hubspot.com/salessupport12

[@enadiedericks2006]

Thanks for the explaining the why and the how and method to fix this complicated issue. Much appreciate your input. I injured myself a while back and it's been a journey of discovery to holistic restoration of everything that worked together to cause injury, pain and discomfort. No quick fix here. But having a blueprint for recovery is very helpful and uplifting.

[@FluidHealthandFitness]

Thank you so much for your kind words. You speak to the heart of our process. Addressing the mechanism of the problem often requires patients and consistency. It can be hard to sustain the efforts when the outcome seems unattainable. Time and experience gives us the forsight to provide accurate timelines for the adaptations needed to restore the body to its most optimal position. Let us know if we can assist further. Schedule a complimentary movement screen at meetings.hubspot.com/salessupport12

[@annfung7404]

I have feet numbness over 2 months. I was told that the problem of peroneal nerve. How can I stretch it? Thanks

[@FluidHealthandFitness]

Hi @Ann Fung - is this the left hemisphere?

[@adavillafania8368]

Excellent!

[@devhxpg]

Nice channel, you deserve more views.

[@FluidHealthandFitness]

This is a challenging time in history with rapidly changing tactics to reduce the spread of COVID-19 world-wide. Both organizations and individuals are faced with important decisions to protect the personal health and safety of themselves and others. It's important we find ways to remain active and healthy. That's why Fluid Health & Fitness is offering a 30 Day Trial of our streaming virtual classes for FREE. With over 50 streaming classes to choose from (including Mobility, Yoga, Meditation, Strength & Cardio) we are certain we can meet your needs. If you haven’t created an account on the new platform, our team would be happy to assist. Set up a discovery call at 844-358-4343 or check out www.core6.fluidhealthandfitness.com/virtual-training.

[@omalone1169]

@@FluidHealthandFitness well that was somewhat random . Irrespective thanks for these insights

[@mathews3335]

Had been to PT, and chiropractor, not improving. This video has gotten to the root of the other injuries. And Yes ditto: "this video single handedly cured me of peroneal pain/tightness" (and calf knots) with just a few days of doing this. Then, of course, problems starting to return and as you say: "injury cycles". So, now going through this video daily. For not feeling that i have extra time for this, i have to say Ryan is of Excellence all around, thorough, clear, cogent, pleasure to listen to, Great speaker and teacher. And since doing this now, not only is the peroneal problem gone, but also the decades long recurring shoulder/ back/ neck tightness. All Gratitude, respect for Fluid Health and Fitness.

[@PrasanNavi]

good content but annoying background music.

[@FluidHealthandFitness]

@Prasan Na - thank you for the feedback. We're glad you found the content helpful regardless of the music. We have been working on the production quality, but as a small shop, we only have so many resources.

[@fgh6526]

Just wanted to say thanks, you clearly put effort into this video. I'll be doing this over the next week or so. The balancing exercise has clearly shown a huge difference in balance/strength between my legs, the one with painful foot/ankle is weaker (who could've guessed?). Cheers.

[@FluidHealthandFitness]

Thank you so much! If you have any questions, don't hesitate to reach out.

[@robertasalvo1077]

I wanted to know if this would help with shin splints in the tibilias anterior. Could this be done on a daily basis? I am in alot pain and want to find a solution and strengthen the whole lower legs.

[@joeattard6724]

I have a peroneal popping in my left foot, but only when squatting or running and applying force on the big toe. I even get the popping when performing the tibialis anterior exercises you recommend, but only when pointing the big toe down. Any suggestion to prevent popping and ultimately leading to an inflamed peroneal? Great video by the way.

[@ClaimScout]

You are the most talented Physical therapist on KZbin. Just started following and you’ve changed my life man! No one does this comprehensive content like you do.

[@mrryannealmaxwell]

Thank you so much. We truly appreciate your efforts. Please let us know if we can help with anything!

[@thomasdussault1132]

Can I do this before a workout?

[@FluidHealthandFitness]

Absolutely

[@thomasdussault1132]

Ok thanks because everytime I go into the eccentric portion of my RDLs my left gastrocnemius and peroneus longus are so tight that it's painful to execute the movement. By the way, I love your videos, keep it up!@@FluidHealthandFitness

[@FluidHealthandFitness]

@thomasdussault1132 thank you so much. It's really a pleasure to help. Let us know if we can offer you an assessment. The distal extensors are often overactive due to reduced proximal hip stability. Might be worth taking a look.

[@draconiane]

Hey Ryan I have post tib tendonitis on my left ankle from running ultras with very flat feet. Would this routine beneficial or should I change something since I am dealing with post tib issues?

[@FluidHealthandFitness]

This is a challenging time in history with rapidly changing tactics to reduce the spread of COVID-19 world-wide. Both organizations and individuals are faced with important decisions to protect the personal health and safety of themselves and others. It's important we find ways to remain active and healthy. That's why Fluid Health & Fitness is offering a 30 Day Trial of our streaming virtual classes for FREE. With over 50 streaming classes to choose from (including Mobility, Yoga, Meditation, Strength & Cardio) we are certain we can meet your needs. If you haven’t created an account on the new platform, our team would be happy to assist. Set up a discovery call at 844-358-4343 or check out www.core6.fluidhealthandfitness.com/virtual-training.

[@ntYslARbIdotO]

Hey. I have an anterior pelvic tilt aswell as overpronation of the feet. Do you think these exercises will help my situation?

[@FluidHealthandFitness]

This is a challenging time in history with rapidly changing tactics to reduce the spread of COVID-19 world-wide. Both organizations and individuals are faced with important decisions to protect the personal health and safety of themselves and others. It's important we find ways to remain active and healthy. That's why Fluid Health & Fitness is offering a 30 Day Trial of our streaming virtual classes for FREE. With over 50 streaming classes to choose from (including Mobility, Yoga, Meditation, Strength & Cardio) we are certain we can meet your needs. If you haven’t created an account on the new platform, our team would be happy to assist. Set up a discovery call at 844-358-4343 or check out www.core6.fluidhealthandfitness.com/virtual-training.

[@0wnToDead]

I tried that stretch with the anterior tibialis with the band sitting on the floor and the muscle cramped instantly? What does this mean? Happens on both legs

[@FluidHealthandFitness]

Impaired activation of the antagonist (tibialis muscles) either too weak or too strong is usually referred to as altered reciprocal inhibition. This has to do with the balance of tension between the force couples that support your ankle. Generally, this could be a local segment weakness of the dorsiflexion muscles or may be in part to global equilibrium imbalances. Try doing fixed Isometric exercises without the band first and build up your tolerance to the resistance for up to 2 min, then add the movement with the band. If you would like us to assess your movement to give a more accurate interpretation please reach out at meetings.hubspot.com/salessupport12

[@0wnToDead]

@@FluidHealthandFitness thank you

[@Ninjump]

Valuable info. Thanks man!

[@omalone1169]

06:30 what did he mean by "flex your quad"

[@knitnpaint]

amazing work

[@FluidHealthandFitness]

This is a challenging time in history with rapidly changing tactics to reduce the spread of COVID-19 world-wide. Both organizations and individuals are faced with important decisions to protect the personal health and safety of themselves and others. It's important we find ways to remain active and healthy. That's why Fluid Health & Fitness is offering a 30 Day Trial of our streaming virtual classes for FREE. With over 50 streaming classes to choose from (including Mobility, Yoga, Meditation, Strength & Cardio) we are certain we can meet your needs. If you haven’t created an account on the new platform, our team would be happy to assist. Set up a discovery call at 844-358-4343 or check out www.core6.fluidhealthandfitness.com/virtual-training.

[@MrSameerMalik1]

really well explained. i enjoyed this style and methodology.

[@FluidHealthandFitness]

Hi @Irn Bro, thank you for your feedback. We're glad you found the content valuable. Please let us know if you have any questions or issues you're currently working on. We'd be happy to help.