Roll Peroneal (Single Leg) Side Lying on Floor
The side-lying roll of the outer shin with the top leg stepped over in front, so only the bottom leg presses the roller; lighter than both legs stacked.
How to do it
Setup
Lying on one side on the forearm, the bottom leg straight with its outer shin on a foam roller, the top knee bent and the foot planted in front.
Steps
- Push with the planted foot and the forearm to roll the outer shin over the roller.
- Travel between the ankle and the knee in slow passes.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling over the ankle or the knee: keep to the muscle between them. Sagging onto the supporting shoulder: push the forearm into the floor. Pressing hard straight away: shift more weight onto the planted foot to ease it.
Breathing
Steady throughout; never held.
