Flossing Exercises for PERONEAL/FIBULAR NERVE Entrapment

[@SaritaMignogna]

I’ve tried a number of exercises (flosses, glides, etc.) when I have peroneal nerve pain and this has been the most helpful. I was able to do it with a gait belt, while wearing my TENS unit. Thank you. Leg nerve pain is the worst!

[@MovementFunction]

Perfect - using a gait belt to floss while using a TENS unit. So glad this is working for you!

[@snowps1]

I'm so glad I found this. I'm going to start today. Broken ankle 10 years ago and I still have nerve pain across the top of my foot into my toes. When it's below freezing it goes the whole way up the outside of my calf to my knee.

[@joesultana5632]

I would like to thank you very much You changed my life l have not slept one night in the last month with burning toes and spent over 1k euros in pills and doctors, your video worked 1st time. Amazing ❤

[@MovementFunction]

Joe, that is wonderful to hear! I am thrilled that the exercises helped you right away. Keep up the good work... You may need to continue doing them daily for a few weeks, up to 6-8 weeks, for lasting relief. Thank you for sharing your progress!

[@blottoyo3]

After 5 months of pain I tried this once and am already feeling better. Thank you so much for this 🙏

[@kamrundoe2406]

Thank you for your video. I am starting today. Will these exercises work for both the superficial and deep perineal nerve? Thank you

[@MaxKornyev]

This is awesome - appreciate you sharing your expertise! I have a minor peroneal nerve INJURY and these stretches definitely helped.

[@thermoplastischesaethylend1046]

Is it healt? How often shoulr I do this

[@gomertube]

I don’t know if this will cure what ails me, but it’s intense and my leg feels freer than it has since the injury. Thanks!

[@missfreshair]

Great video to follow and understand the peroneal nerves. These exercises helped from yesterday Day 1. I had a foot fracture, dislocation 5 months ago. The foot twisted on a hose reel in the way down as well but the hospital only treated the bone fracture not the fact that foot was sprained as well. Easy to follow your vid. Love your socks too!

[@steve-os5oc]

very well explained and helped me a lot,thanks

[@StaceyBouchard-l6m]

Thank you so much for this information. I have right leg nerve damage from a birth epidural (done level L3-L4, with sharp electric shock pain down right leg twice during epidural). The epidural was over 4 years ago but I find biking and brisk walking triggers a lot of numbness, tingling and pain in the right leg. I have been doing your peroneal and sciatic nerve glides with benefit. If you recommend any other of your videos or techniques for my symptoms please let me know. Thanks again ❤ Stacey

[@DJMarkmann]

Can this occur because of lateral meniscus surgery ? Been dealing with lateral pain for long time now since surgery . Never had a problem before and now lateral pain and clicking/popping. Don't have numbness or tingling down leg or foot but i do have tingling/pulsating when sitting or lying down directly on the knee sometimes .

[@craftingwithme3494]

Ok so is this safe to do after a total knee replacement? I won’t injure the knee implant will I? Thanks I just found out what is wrong with my leg. This was there before my surgery.

[@barrysimon1194]

Q: Is it possible to have this for 3-4 years? And have you found this being completely misdiagnosed or missed when trying to find a solution? I just started the exercises and have been experiencing just about all the symptoms.

[@loispasq8124]

Hi Beth - thank you so much for quick response - you’re wonderful! I have a couple more questions: should knee be kept as straight as possible during 2nd and 3rd exercises? Mine wants to turn inwards… also, can I do more reps or more than 3x/day? Would it help at all? I’m all about putting this mess behind me. I was in a hinged brace for tibial plateau fracture as opposed to a cast so no idea if that would have contributed to nerve issue. Thank you for helping so many of us. We’re out here; sometimes scared and alone

[@MovementFunction]

Hi Lois, I apologize for my delayed response. Yes, try to keep your knee as straight as possible. You can do more reps and/or more than 3x/day if you do not have any pain, numbness/tingling, etc. All the best to you!

[@gayapahang9454]

Thank you, this is the best exercise for my sural and peroneal nerves.

[@abebayehujm]

Wonderful and helpful exercise

[@wes8344]

Will swallowing behind the knee affect the nerve enough that it would cause foot drop, due to the pressure of the nerve

[@carmenhoyas8580]

Thank you!! I have a limitation in dorsi flexion in both ankles, do you think these exercises are helpful for me ? Thanks

[@jemrock7742]

Hello, I've been feeling nothing in the top of my foot. Its numb but i can move it. Is that peroneal nerve damage? I can't affor to see doctor.

[@mandoball1980s]

It’s my first time experiencing this type of injury/irritation and it’s keeping me from playing basketball or even walking normal 😢

[@AlfaRevoluzione]

Same here 😢

[@6077web]

Thank you some much! Easy to understand. I have had sciatic issues on the same leg for years, I’m thinking that this perineal tendinitis is an additional offshoot from this as well… I am on my feet all day! Question? How quickly do you think I should get relief? I get a lot of cramping at night. I use a tens and acupuncture as well. Thanks

[@MovementFunction]

I'm glad you like the video and thank you for subscribing to my channel! These flossing exercises are meant to relieve entrapment, which is different than tendinitis. They may be helpful for tendinitis as well, but there are likely other factors to be addressed, such as footwear (esp since you are on your feet all day) and strengthening/flexibility of hips and low back. If all factors are addressed, improvement may be felt in just a few days while lasting relief usually requires about six weeks of daily exercise.

[@juriengroot6430]

Hi Beth, I've been having issues with my peroneal nerve after a severe sprained ankle. Your exercises are really helping, thank you!! I rested in the beginning of the injury a lot, but that doesn't seem to be the solution. Some days are worse / better than others. My question is whether it can hurt to try and get back into running again (or any other type of sports) even-though it is not fully recovered. Anything I should consider? Thanks again!!

[@MovementFunction]

I'm glad the exercises are helping! I suggest returning to running and sports with a progressive exercise program, starting with walking for conditioning and strengthening for your ankle. Check out my ankle strengthening and stretching video: kzbin.info/www/bejne/h2q9Yquwmp6JoaM. Also, my full body conditioning video with exercises done standing on one leg would likely be helpful. kzbin.info/www/bejne/bpWkf516qdWUoKM. You could also google ankle strengthening and dynamic stability exercises. Gradually increase walking distance and time, then try interval running when you can stand on one leg for 30 seconds. For any sports requiring lateral movement (i.e., tennis) be sure you do some lateral movement in your workouts, like side step squats, side shuffle, etc.

[@CeliaPoirier-u9x]

Hi, when you say point your toes towards the ceiling, it actually looks like you're pointing your foot and toes towards your face--which is the correct position? Thanks!

[@MovementFunction]

Yes, pointing towards my face is the correct position.

[@faytaylor5972]

How can I get hard copies of these exercises? It is difficult to remember all moves. Tks.

[@pronatewithnate]

Wow. This is the only thing I’ve found online that pinpoints this region. Initially was looking at ITBand and two other physios said the same. However, all symptoms point to lateral knee nerve entrapment of inflammation/irritation. Note: No strength loss, no range of motion loss. When I extend my leg fully there will be a catching uncomfortable feeling in peroneal region below knee laterally (unless I apply pressure or use KT tape then no issue). Between the head of tibia and fibula also feels like a burning sensation on skin. The main issue of pain is when I attempt to run… there will be a sharp shockwave/tingling jolt in the peroneal nerve area below knee… BUT usually nothing when jumping, nothing when doing high knee exercise, nor any issues doing rowing machine. Only running. Note: prior to this I was training at a very high level for track and field sprints (masters 40+). I have not run in three weeks and still have this issue. Going to focus on floss/glide methods and stretching hamstrings which are chronically restricted. Any other ideas would be amazing. Thanks and subscribed! 🙏

[@AlgoristHQ]

I have the same issue! It only hurts when I run ... Mine is from a foot reconstruction due to a car accident. I'm hoping I'll be able to run without pain in the coming weeks. I get pain after 300 yards of slow jogging...

[@michellehoggatt9053]

This is similar to my issue as well during running sometimes I’ll get what feels like an quick shooting pain that almost makes it impossible to put weight in my foot , it sometimes happens on my way up stairs after runs as well it doesn’t always happen but when it dies it’s super painful and very much limits my mobility. It’s this also nerve entrapment? And will this same technique help? Thank you so much

[@mattsully2238]

Did it help?

[@thedesertmountaineer463]

Any improvement?

[@pronatewithnate]

@@thedesertmountaineer463 Just took time. Prob 6-8 weeks. Work on internal and external rotation of the knee. Plus hip. If you can do things like row or bike without issue do that to stay fit and sane. Just dont run, get some restorative movement, and let it chill out. That would be my suggestion

[@GorillaGodking]

Not sure if you'll see this, but I had a question. Would calf raises or strengthen the calf muscles around the peroneal nerve reduce chances of it flaring up/injury if kicked?(I do martial arts)

[@syedimam3615]

Excellent!

[@johnerickson5791]

hello i have been dealing with peroneal muscle pain for a bout 5 years in both legs it feels like a charley horse every day so finally i did an x - ray and a mri on my lower lumbar spine they found nothing wrong so where is this numb and tingling coming from thats the 64 million dollar question i am doing your nerve exercises in this video my legs are numb and tingling after these exercises this also happens when i do bridge poses i am going to continue to do your exercises i will let you know how this works out for me if you have suggestions please let me know thankyou

[@loispasq8124]

Thank you so much for this! 7 months since lateral tibia plateau fractures (no surgery needed) and have all symptoms you describe at beginning. Unable to safely walk unassisted due to pain “bursts” without warning. Was doing the “usual” exercises to build knee strength but hasn’t helped with pain I’ve been experiencing. If anything it’s worse. I’m going to request another MRI next week to compare to first one. I’ve only been doing these exercises for two days and already feel less pain. I’m a slender 62F who had very weak knees pre-accident. Question: when pausing in between exercise reps do I straighten ankle so foot sole is not facing inward and then rotate for next rep; or do I leave ankle in position until 10 reps are completed? Sorry for the long comment - anything you can suggest will be incredibly appreciated 😊

[@MovementFunction]

Great question, Lois! You can do it either way. I suggest doing it both ways for maximum benefit. One day do all reps keeping foot turned inward. The next day straighten the ankle to a neutral position between each rep. Continue alternating days. It is not uncommon to develop peroneal nerve impingement after tibial plateau fracture due to the cast pressing on the nerve where it runs around the fibular head or scar tissue formation at the fracture site. Either way, the flossing exercises are likely to help release the nerve from impingement. It can take weeks to fully resolve but you should continue to see steady improvement. Keep up the good work.

[@wxyzabcdefg1793]

Hello. I've been diagnosed with nerve entrapment at the fibular head as verified by an EMG nerve test. I've seen improvement after about 5 weeks doing the three glide exercises shown in your peroneal nerve entrapment at the fibular head video. Surgery has also been recommended to release the nerve. Will continuing the PT exercises actually achieve the same goal, releasing the nerve, as surgery would? Specifically, is PT sufficient so that surgery can be avoided?

[@MovementFunction]

Hello. Pt is sufficient in many, but not all, cases of entrapment. Since you are seeing improvement with the nerve glides, I suggest continuing until your symptoms fully resolve (could take another 6 weeks or more, depending on the severity of the entrapment and individual healing time...) or until you stop noticing improvement. If you reach a plateau and your symptoms are severe, then I would suggest considering surgery. If you need to schedule the surgical consultation far in advance (which is common), then you might consider scheduling the consultation for 6 weeks or so from now, knowing that you could cancel or reschedule it if your symptoms resolve or if you are still improving and want to give the exercises more time.

[@carolramacci6236]

😐 I have Foot Drop, so I'm going to try these Glides. I may need to use the foot yoga socks for non-slippage for the strap, but I'll keep trying. These should feel real good.

[@pault477]

Thanks !

[@garysuwannarat2083]

Hi Beth! How do you distinguish between this and tarsal tunnel syndrome?

[@MovementFunction]

Hi Gary! Peroneal nerve entrapment symptoms are located on the lateral part of the lower leg, ankle and possibly running down the outer part of the foot, while tarsal tunnel syndrome occurs due to compression of the posterior tibial nerve at the medial ankle with symptoms running down the inside of the ankle and bottom of the foot. In a nutshell, peroneal nerve entrapment is lateral/outer ankle and tarsal tunnel syndrome is medial/inner ankle.

[@savannahduvall7]

How many reps should be performed daily/ per session?

[@trevorlopaz]

Do these exercises work to help release nerve pain exclusively in my ankle? I believe it is my peroneal nerve as it branches into the superficial nerve in the foot. I've been struggling with chronic pain in this area for over a year and my podiatrist cannot find anything abnormal aside from a potential nerve entrapment or impingement.

[@MovementFunction]

yes, these will help release nerve entrapment at the ankle. Try all three movements, although the most likely movement to help you is the floss at the ankle.

[@zeroxero111]

How did this go? I think i have the same condition

[@navnash5602]

Very effective information 🙏🙏

[@carolinepatterson8567]

Will this help with anterior tarsal tunnel Syndrome?

[@MovementFunction]

Yes. I suggest pointing your foot down instead of up when you do the flossing exercise. Or do one set foot/toes down and one set foot/toes up because the angle of the foot will affect the tension on the deep peroneal nerve.

[@Daniel-bv6qk]

Thank you very Beth

[@davidliechty5143]

Could IT band tightness at the knee irritate the peroneal nerve at the fibular head?

[@jesusgireaud]

Im suffering peroneal nerve pain after my Achilles tendon rupture surgery… if I lay down and try to abduct and supinate my foot, it burns…

[@maryannmurray9573]

Will do it.l have foot drop.

[@lanaofficiel4042]

I've just developed foot drop suddenly. Did these exercises help you??? Did these exercises eliminate your foot drop???

[@eer6759]

I have in both feet a numbness i think is related to me crossing legs. Its not gone bur i do have a little more feeling back after just repeating what you did. Is that even possible?

[@eer6759]

I think im going crazy. That you so much. I absolutely feel my cratching nails and i did not one hour ago.

[@MovementFunction]

Yes, that is possible. The nerve runs very close to the surface and can easily be pinched when crossing legs. The longer you keep your legs crossed, the more the nerve is being pinched. Try not to cross your legs and the flossing exercises should help, too.

[@davehill5539]

Wondering if two peroneal muscles/nerves need different glides. Toe pointed, maybe?

[@MovementFunction]

It depends on where the nerve is being pinched. Try it both ways and see if you feel a difference.

[@skaziblu]

Whay if you can't bend your foot up?

[@inzibaloch6361]

How many time we do in a day?

[@MovementFunction]

I suggest starting with twice a day and see how your body responds. If it feels like overstretching (soreness that is more than mild stretch discomfort), decrease to 1x/day.

[@garysuwannarat2083]

I REALLY feel thatwhen my leg is lifted, whether bent or straight. 3 in each position, with tiny moves toward the centerline is all I can do to start.

[@MovementFunction]

That's a great place to start, Gary. Do what you can each day and you'll be able to do more as the tissue begins to release. Take it slowly - nerve tissue responses to gentle, slow, consistent movement and it typically takes its own sweet time to heal. :)

[@hamseadnan6735]

when I did the last exercise i felt back pain

[@MovementFunction]

I suggest taking a break. If pain back goes away, try the exercises again but with less intensity - do not move into the floss as far as you did before. I apologize for not responding sooner - how do you feel now?

[@michelledonnanwhodoesntkno5771]

That's me

[@macdisciple]

Black socks makes it hard to observe turning the foot in

[@jorgerodriguez8781]

Look up inversion of the foot. That’s what she is doing.

[@samkitty5894]

You can't be serious... If one's peroneal nerve is entrapped he/she won't be able to do this. And for healthy person to do this it's pointless.