35% OFF Any Course

FREE

Webinar with Dr. Cobb

Brain-Based Fall Prevention & Preparation.

Purchase includes an invitation to a Q&A July 23rd

New Course! Headache: The Brain-Based Practitioner's Guide Course

Sale $399!

$599

Sale Ends July 31st

July 29th
Free Masterclass

Pain & Performance: 8 Keys to Elite Brain-Based Training

Up to 40% OFF Certification Courses - Ends March 21st

The Mastery in Motion Sale!

Video Highlights

- Frequent ankle sprains?
- Recurring achilles tendinitis or plantar fasciitis?
- Never go over 3 out of 10 intensity with this drill.

Today we are going to take a second look at ankle pain and recurrent ankle sprains and show you another option.

We’ve already looked at a neuro-mechanic drill for recurrent ankle sprains, Achilles tendinitis and occasionally plantar fasciitis, and if you haven’t watched that blog that’s a blog, it’s about a nerve called the sural nerve. The sural nerve is this interesting nerve, it goes down the outside of the leg and it’s a sensory nerve only. It doesn’t really deal with muscles and making stuff move, it’s just sensation.

Really great drill that we looked at before, again particularly for the stuff we’ve already mentioned which is ankle sprains and Achilles tendinitis. Today what I want to do is look at a different nerve for the lower leg. This one is also often implicated when people have recurrent ankle pain or recurrent ankle injuries, and this is also a motor nerve, so it helps us control the musculature of the foot and the ankle.

The nerve that we are going to look at is called the common peroneal nerve. The common peroneal nerve comes off the common sciatic nerve. Everyone knows about the sciatic nerve, big nerve that runs down the back of your leg. The sciatic nerve is here and you can see that it splits off, in the common peroneal nerve, and then the common peroneal nerve splits off into the superficial and deep.

We have a couple of different drills. One very specifically that I love, another neuro-mechanic drill that can help you once again floss this nerve through the surrounding tissues. If there is some type of restriction it can be very, very helpful in help getting rid of pain and also improving motor control, which is one of the reasons we wind up teaching it a lot.

The setup for this one is very similar to the sural nerve, which is the one we looked at previously. I’m going to use a chair again. I mentioned this in the previous blog that if you have balance issues, if you’re really tight through the lower extremity, have a lot of pain, perfectly fine to do these sitting down or even lying down. If you are just doing this even maybe prior to a run, for a warm up or something, doing it standing may work a little bit better.

What I’m going to do is I’m going to put my foot up on the chair. For this particular exercise, once again the big difference or the big thing we have to focus on is our foot and ankle position. What I’m going to do is I’m going to point my toes down toward the floor. I’m going to what’s called plantar flex. From here I need to pull my does toward the mid-line of my body, and now I need to curl my toes. All right?

A lot of people will cramp immediately, on the bottom of the foot as soon as you get that full position. If you cramp, stop, relax the foot and if you need to in the beginning you can avoid having the toes flexed. That often makes it a bit more comfortable.

What we’re going to do is we’re going to get in a nice, tall spine position, we’re going to lock the knee, we’re now going to point the toes, curl the toes in, and curl the toes. From here I’m going to start moving forward into a forward bend, also with some rounding of the spine, because we’re trying to traction the nerve at the beginning of the skull actually. What you will feel is a weird stretch, kind of nervy sensation that may run from the outside of your knee, across the top of your lower leg, and across the top of your foot. If that’s what you’re feeling you’re doing it correctly.

Please remember our basic rules. We do not want this to be super intense. It should be a level 3 out of 10 or less, not more. All that we’re doing with our body position, etc. is getting to a point where we’re at a 3 out of 10, and then we’re going to move a joint, take tension off, and then put the tension back on so that we can basically tension and relax the nerve.

Once again nice tall spine, lock the knees, point the toes, turn the foot in, curl the toes. Come forward, little spinal slump. I now have about a 3 out of 10 tension on the outside of my leg, so the first thing I’m going to do is take the tension off by bending my knee and then straightening my knee. I’m going to do that 5 to 10 times.

I come up, shake it out, I’m now going to repeat the same thing. Lock, point the toes, turn the toes in, curl the toes, come down, now I’m going to go to my lumbar spine. I’m going to rotate my body toward the straight leg. If my right leg is out I’m rotating to the right from my lower back. I’m going to do that until I feel that 3 out of 10 tension, which for me is right about there. So I’ll take the tension off, put the tension on. That’s another option.

A third option usually is the foot. Once again I’m going to get everything nice and relatively tight so I have that 3 out of 10 tension. Right there. Then I’ll relax my foot, and then go back into the position. Relax my foot, then back in.

Ideally you’re going to aim for 5 to 10 repetitions of that, 2 to 3 times a day. One of the things that you’ll typically notice if you want to pre and post test is you can always do a single leg balance test before you do the drill and then after you do the drill. Very often what you’ll find, because you’ve now facilitated hopefully some motor activity, some better muscle activity in that ankle, your balance typically will be better after the drill than before. This exercise can be particularly beneficial for those recovering from ankle sprains.

Hopefully this works out well for you. If you have any questions please let me know.

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
post
Filter by Categories
Abdomen
Accessory
ACL
Adductors
Ankle
Anti-Aging
Arch
Arm
Athleticism
Autonomic Nervous System
Axillary
Balance Training
Biceps
Blood Pressure
Breathing
Carpals
Cerebellum
Cervical
Clavicle
Coccyx
Cognition
Collar Bone
Common Peroneal
Company Update/Announcement
Concussion
Contraction
Coordination
Core
Costal Cartilage
Cranial Nerves
Depth Perception
Diaphragm
Dizziness
Ears
Education
Elbow
Endurance
Eyes
Facial
Fall Prevention
Feet
Femoral
Fingers
Forearm
Golf
Habit Change
Hamstrings
Hand
Hand Eye Coordination
Head
Hearing
Hip
Hip Labrum
Hypoglossal
Intercostal
Intestines
Isometric
Jaw
Knee
Lateral Femoral Cutaneous
Latissimus Dorsi (Lat)
LCL
Leg
Low Back
Lumbar
Mapping
MCL
Median
Meniscus
Metacarpals
metronome
Mid-Back
Mindfulness
Mobility
Mouth
Musculocutaneous
Nasal
Neck
Neurology
Nose
Nutrition
Obturator
Oculomotor
Optic
Pain Relief
Pelvic Floor
Pelvis
Performance
Peripheral Vision
Phalanges
Phrenic
Plantar Fascia
Popliteus
Posture
Power Generation
Quadriceps
Radial
Range of Motion
Reading/Research
Reflex
Rehab
Relaxation
Respiration
Ribs
Rotator Cuff
Sacroiliac
Sacrum
Saphenous
Scapula
Sciatic
Sensory
Shoulder
Shoulder Blade
Speed
Spinal Cord
Stability
Stamina
Stomach
Strength
Stretching
Suprascapular
Sural
Talus
Tarsals
Thoracic
Tibia
Tibial
TMJ
Toes
Tongue
Tractioning
Trap
Trapezius
Triceps
Trigeminal
Trochlear
Ulnar
Uncategorized
Vagus
Vertigo
Vestibular Training
Vestibulocochlear
Vision
Warm Up
Weight Loss
Wrist

Unlock 30 Days of Free Access to our exploratory course

0
Your Cart
Your cart is emptyReturn to Courses

Signup to receive the latest training resources

Also receive a free copy of our recommended reading list