Peroneal Nerve - Flossing and Tensioning - Ask Dr. Abelson
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- เผยแพร่เมื่อ 4 มิ.ย. 2024
- If you have Peroneal nerve entrapment syndrome use the exercises in this video to floss, mobilize, and release this nerve from its surrounding tissues. Check out our Nerve Flossing Playlist - qrcodes.pro/QMzAwo
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00:00 Introduction/Anatomy
02:06 Supine Mobilization
02:50 Peroneal Glide
05:00 Take a Bow
06:12 Hamstring & Peroneal
Medical Disclaimer: Nothing in this video, or related to this channel, should be construed as personal advice or diagnosis, and must not be used in this manner. You should and must consult a health care professional before adopting any of the suggestions in this video or before drawing inferences from it. Any decision regarding treatment and medication for your condition should be made with the advice and consultation of a qualified health care professional. If you have, or suspect you have, a health-care problem immediately contact a qualified health care professional for treatment.
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](http://i.ytimg.com/vi/bre6SmVm108/mqdefault.jpg)
This literally saved my life!!! No joking. I suffered for 6 months from pain shooting my left calf. I couldn't run or exercise, I was barley walking !! Until I found this video. 10 sec in the morning and 10 sec before I go to bed and I am able to go active again. No more pain. Thank you so much
Which exercise do you do please? I am in great pain for 4 months.
So many people get nerve flossing wrong.. you don't know how happy it makes me to know that Dr. Abelson knows how to do it correctly.
The last stretch on the video is unbelievable..wow! My leg goes from feeling numb and congested (which makes me feel crippled) to almost normal (like I can go and play and play tennis now). When I wake up, my leg feels like it has gone to sleep but after doing the exercises (especially the last one..and I only need to do them for a few minutes), normal sensation returns to my leg after a brief tingling. It's the only thing that I have found that works so far. (I got peroneal neuropathy in my right leg and foot after sleeping on it funny a couple of weeks ago.) Thank you Brian so very very much for posting this fantastic video!
I'm so glad I found this video. I've been having trouble with my peroneal nerve for a long while now but never really understood where the pain was coming from until recently. I tried some old ballet stretches but I've never thought of sickling my foot. I felt so much relief from these exercises and stretches. Thank you!
I’ve been going to therapy for Peroneal nerve entrapment without relief. This video has helped me so much. These exercises have helped me feel much better!
succint, detailed, well explained, calm yet upbeat. THANK YOU FOR POSTING THIS VID
OMG six months I have been in pain, iI thought it was a lifting injury. I tried to do the exercise with my leg behind my other leg. It was excruciatingly painful. I now know what I need to do .....Peroneal Nerve unbelievable : )
Finally found a solution brilliant video. As a runner ive been aching on my outer knee for 6 months, these simple stretches were affective straight away.
It troubled everyday life walking working and even started to get numb on the lower pad of my foot after 3 miles of training. Thanks!
OMG the pain from this nerve Intrapment was stunning. Pain shooting up int sciatic nerve superiorly. I’m so glad I found this video. Ice , NSAIDS did nothing. These exercises provided instant easing of the pain and I can now at least walk normally. I’m having to do these exercises about ten times a day ….the pain / throb returns-but not as intense -hoping it fully resolves so my hiking trip doesn’t have to cancel
I did "take a bow" twice...all the pain disappeared!!!😊
Thanks for watching our video!
My goodness. I stubbed my 4th toe into a bed frame & I have had a little nerve tension even 7 days later. I just performed a couple of the exercises & I felt relief immediately. Thank you for posting!
These are really helpful, thank you.
Watching this video explains the Peroneal Nerve very clearly. I had hip surgery 5 years ago and something happened during the surgery that I ended up with drop foot. Thank goodness it went away and no longer have it after doing foot exercises on my own. The issue I still have is numbness and tingling on the outside of the calf when I run my fingers along side the calf sending shock waves down over my ankle and to the top of my foot and toes. I was told by my doctors it may go away or there’s not much that can be done even if I was sent to a nerve specialist. Very frustrating, especially when your told that. I’m hoping that doing these exercises will bring me some relief and maybe even totally make these feelings in my leg and foot disappear. So glad I came across this video and I will be doing these exercises. Wish me luck! Thank you
Thank you! I have some hope that I can get my foot numbness to improve even more with these exercises in addition to my usual hips-and-hamstrings yoga routines!
I really appreciate all the videos health professionals are posting online these days, especially for uninsured or underinsured people in the US... even here in Canada, we don’t have chiropractic coverage in our provincial healthcare system so you have to pay out of pocket or have supplemental insurance coverage, so for less serious health/wellness issues like mine, these videos save people lots of money!
Thanks heaps been suffering for about a month now it’s nearly midnight and as soon as I’m finished typing this I am going to do these I am sick of the annoyance and discomfort and not being able to run. THANKS HEAPS
Thank you for the video. I have this bookmarked now. My peroneal issue had gone from a burning-like pain at the knee (when I applied pressure to it) to excruciating, piercing, searing sensations (out of nowhere) that would absolutely jolt me. Now I have to unlearn crossing and/or sitting on my legs, which is the root cause of the problem, and a habit I have unconsciously practiced for probably 40 years. :)
You and me both! This isn't even the first time that crossing my leg over the other has caused a knee problem. Gotta kick the habit this time.
This is awesome. I did these flossing exercises yesterday as I finally figured out that my pain is from a nerve issue. I have been pain free since. Unbelievable. Thank you!
thank you for this video...it helped me to get diagnosis..May all your heart desires come true to your highest good...
I squatted and injured my left side 4 years ago. Went to Kaiser. Never diagnosed for this. Have been living with constant issues. Last week I squatted and did it to my right leg but I didn't hear a pop. Immediate big toe dull numbness. Followed by ankle popping for 1st time ever on right. Left pops a lot. I think I finally have self diagnosed l. I'm happy to have found these exercises. I'm going to do them daily. The 1st one alone I could feel the stretching of the nerve.
This is amazing. I’ve had numbness from my kneecap to my foot for about a week, I thought I’d need surgery because it felt like something physically inside my kneecap was limiting my leg from extending. The last stretch in particular caused immediate relief, it’s still 80% numb but i could instantly feel cold air and the fabric rubbing against my knee again
Thank you! inversion sprain 8 days ago and pinpointed this problem tow days ago. Tried fibular mobilisation and couldn't feel any relief but really feel that these exercises help! thank you.
This is amazing! Really helps during all the nerve compression during pregnancy!!
Thanks for the wonderful and very helpful demonstration.
Superb .... this ticks all my pain areas in my foot ... thanks 🙏 very much
Wow thank you very much! I hurt my foot in a muay thai fight and have had trouble with it ever since . Been looking for an answer to what it could be but this erally felt spot on just trying the exercises. Great video!
Very helpful. Thank you for posting!
Why am I finding this out in 2022? A life savior.
Thank u SIR so much. I cann't sleep every night another 2 yr but when i see ur exercise for the leg. Its very workful for me and i properly sleep at night. Thank u Dr. Sir so much again😊
Thank you for the exercises. I'd been experiencing a pinching/stinging sensation when kneeling on the floor. I am looking forward to doing these exercises and getting a good stretch in. I have had the drop foot on occasion, so am happy to have some good stretches for this problem.
thank you so much for sharing this information
This is the best video on explaining the perenal nerve issues. Thanks for the tips on exercising and correcting drop foot and helping to repair my nerve. Thank You.
i M CURIOOUS TO KNOW HAI IS GOING NOW WITH YOUR FOOT ,can you dorsiflex your foot
I did just enough to try out, somehow I was already feeling relieved. I’m so glad to have stumbled upon this video. My back isn’t as sore as it usually is. Thank you so much Doc!
Glad it helped!
Great help thank you
Oh my, that has relieved my pain. I have been stumbling around unable to bend my left knee without pain. Just completed these and can bend knee without wanting to shout.
Months of pain and weakness in my ankle and I’m finally getting some relief. I could feel it the first time I did these moves.
Thanks for watching!
Thanks for the video!
I had external right knee pain upon active flexion (i.e., crossing the right leg, taking shoes off without arms, or sitting on ankles) for three months after starting BJJ. This video with its second exercise seems to finally help with this after just two sets of 5 (3-10 seconds each)!!! Thanks.
How I intensified the stretch (which was pleasant) was to rotate the stretched leg inwards and ensure harder straightening pushing of the standing leg.
THANK YOU.
Wow I'm so happy I did something about this as soon as I noticed it's already feeling a whole lot better thank you!!
Thanks for watching!
Thanks, it worked!
Thank you so much for this video! I've had undiagnosed nerve pain for 3 and 1/2 years and I think this is the answer to helping me.❤
Thank you for watching our video. In addition to our visual content, we offer an extensive collection of articles on musculoskeletal (MSK) conditions that might interest you. For easy navigation, our PDF index categorizes articles by body region. Simply locate the section corresponding to your area of interest to find the relevant article then click the link. Here's the direct link to our PDF index for your convenience: bit.ly/3voAw7N
Thanks so much for the link, great to know!
Great video! I've been having issues with my peroneal nerve for about a month and it's starting to concerning me. I will put these movements into practice straight away!
how does something as simple and quick as flossing causing release that lasted for months if not years
the body is phenomenal
It’s interesting how much peer review research has actually been done on flossing exercises.
Plenty of great comments below. I look forward to starting these exercieses today. I just woke up like this, so much pain down the outside of my leg, and only happens if you push on the front lower part of me knee. The burning down my leg leaves me frozen in pain, and I have numbness and tingling in my toes. Thanks for the info.
Omg thank you so much I have been looking for excersices for 2 years for foot drop I can now do these
Me too!!! I just found this did they help you??
Me too. Was in attic putting legs in bent under position, then foot drop. Got some recovery but still quite weak dorsiflexion. Lots of tingling and stiffness all around shin, ankle and top of foot. Hopefully this helps.
Min 3:26, that's when you feel is a good stretch.
I do the last exercise when I wake up, after sitting for a while and before any exercise or sports. Putting your head forward and back greatly increases the effectiveness. I also lift my toes up or point them down alternatively to get a return in sensation to both the deep peroneal and superficial peroneal nerves.
Thank you
Ty so much for this.
This is brilliant, thankyou for sharing.
great video
Merci beaucoup !! Très bien !!
Thanks so much for this video. I will practice it. I in fact annoyed by peroneus longus with ballet...
peroneal nerve flossing. i need to do this. with all the running i do injuries are all too common. thanks for the video!
I'll have to give this a try, had a bad L5S1 herniation about a year ago (thankfully healed on its own, not being able to stand on toes was scary), but I've been having issues with pain around the fibular head - I get up fine and then as I have to sit at the office usually I'm in pain by lunchtime. It has to be the sitting, because I rarely experience the pain during the weekend when my movement is more varied.
Oh my gosh thank you!! I have been having numbness and tingling in my lower leg especially and noticed it was so much worse anytime I did a yoga pigeon stretch pose or figure four stretch. After doing these exercises just once the numbness is almost gone! I’m so excited to be on the right track and help to correct this before it becomes a bigger problem! THANK YOU!!!
That's great you solved the problem! I have numbness I think due to crossing my leg periodically, in a certain way I guess, is said to be one of the causes. Also, I have lost considerable weight, a risk factor. I will try some of this that I can myself.
This right here works. I’m always standing at work. And workout daily. And after 4 sessions of these movements and I’m almost pain free.
Great stuff!
This was wild for me. Sometimes my feet are so weak and now I know why. Thank you!
You're so welcome!
@@kinetichealthonline hello dr i have numbness before and after surgery in hamstring right leg and also feet little finger please help me
Thank you! I gotta stop sitting cross legged 😵
This was very helpful. After I ran my first marathon early this year , I was not able to walk for a few days since my tendons were swollen I couldn't even stand up . Now every time I run 🏃♂️ I can still feel pressure . I will be trying this exercises
It really helps.. :) thank you
My myjust found out this video. Have been suffering from it for the past 2 years 😪
Hi, I just came across this and I've been sitting here in my chair doing this movement the young lady is doing with her ankle, and my ankle already feels much, much better (sprained it multiple times decades ago, plus weigh 100 lbs more now than I did back then). Is it really possible for this simple movement to make so much of a difference or is it just coincidence. Really excited if this proves to be a solution.
I don't know how to thank you...u made this video 6 years from now...but it helps me now...I'm in deep pain..how to deal with it...Ur video helps in minute of second...ty so much..I wish I meet in person....😊😘
Thank you thank you thank you!!!!
You are so welcome!
Great videos guys thanks for posting. I've got question what about using these techniques in therapy of the foot drop? Those mobilizations won't damage the nerve?
HAY, ♡ love the content
A big big thanks
Most welcome
Thanks doc! Fantastic! Any videos on chondromalacia patella?
I am going to be making up play lists on exercises for different conditions, should be up soon. Thanks for the comment!
Can the 2nd technique also be used for the dorsal cutaneous nerve in the foot?
Thank you finally I can explain what’s wrong with my leg to my physical therapist tomorrow 👍
Hi M: Definitely run this past your physiotherapist, just remember that this is one of many possibilities. Cheers
Great Video Guys!! Thanks for sharing :)
M relief little bit Thank u
Merci 🇫🇷
Thanks
Your Welcome
Are these all helpful for deep peroneal nerve or just superficial?
Thank you for this video!! :)
Is it normal for your foot to tingle when you raise your leg up in the air?
I have numb spot on skin on the outside of my upper right calf. Can this be caused by peroneal nerve entrapment? In addition to this if i do straight legged steching while sitting on the floor I can get intense needle type/burnin pain upper outer calf and this happens with bot of my legs. Do you think these can be caused by peroneal nerve entrapment? Is the streching safe despite the needle type sensation. I get worried because even tough the streching position should not be intense I can get this intense ripping type pain if I rotate my leg to specific angle when sitting on the floor with straigh leg.
Hi Ville: You should have this checked out. My advice is to see a medical practitioner so they can give you advice on your specific case, before starting any type of exercise program. Cheers
my English is not so good ... good enough to day there are very good exercises ... thanks a lot!
You are very welcome. Cheers!
Hi Brian,I broke my back,have fused L1,L2,but the most agravating were a little rip on that sartorius doing yoga,and the worst ,twisting my ankle, this movilizations look yummy.
Hello, i like nerve flossing, they helped me greatly with sciatica. Do you know of a nerve flossing for pudendal neuralgia too?
No we do not have one yet, but it is on new video filming list. Cheers!
@@kinetichealthonline This is good news, then i will just wait and check from time to time the uploads :) thanks
I have cramps so sever in this area pulling my foot over like this I trued your exercise and get numbness and tingling when I try them in my bottom of my upper foot as I was saying I get cramps so bad that the only thing that helps is get up and forcing my foot down and walking as soon as I get the wieght off it it crAnps agian lasts on an if 4 to 6 hrs some times afte❤r working an 8 hr shift on my feet I take gavapentun 800 mg 3 times a day doesn’t help this any thoughts
Hi Sandra, I can’t comment on specific cases without doing a physical examination. I suggest you see a practitioner who is trained in nerve compression syndromes perhaps a chiropractor or physiotherapist. Cheers.
Would this help with a patient that has chronic toe walking. They don’t have any contraindications
Thank you for reaching out and for your interest in peroneal nerve flossing. While I aim to provide valuable general information in my videos, offering specific medical advice without a direct and thorough examination is not possibel. Each individual case is unique, and a face-to-face clinical assessment is critical to determine the most effective treatment strategy.
Nerve flossing exercises are intended to enhance neural mobility and might help alleviate symptoms related to nerve entrapments. However, the impact of these exercises on chronic toe walking, which can arise from various underlying issues, is not clear without an in-depth clinical evaluation.
For concerns such as this, it is advisable to seek consultation with a healthcare professional who can conduct a complete evaluation and decide if peroneal nerve flossing, or any other intervention, is indicated for the particular case at hand.
Hi I have shooting burning pain in the outside edge of my foot, would it be this nerve pain? Thanks
Hi: That is one of the possibilities. I cannot make comments on specific cases without performing a physical examination. I recommend you see another local practitioner for their opinion. Cheers!
Wondering if you can do the peroneal nerve release combined with the tibial nerve glide? I am hoping I can do both at the same time without causing more pain. Thank you.
Hello @robertasalvo1077, Thank you for taking the time to watch and comment. While I'm unable to provide guidance on specific cases without a thorough physical examination, I'd like to direct you to our " MSR Peroneal Nerve Release th-cam.com/video/Gpnpe0hik2g/w-d-xo.html " video which might provide some insights. However, it's crucial to consult with a healthcare professional who can assess your specific situation and advise on the best approach. Wishing you the best in your health journey.
@@kinetichealthonline Thank you so much for responding. Wish there was more practitioners like yourselves. You are truly amazing and so kind to post such informative videos. It is so difficult to find a healthcare professional. Only if I lived closer. Thank you again and I completely understand that you cannot provide guidance. I appreciate you and your videos.
What can I do for my peroneal tendon to stop clicking/popping out of place right around the ankle? I use orthotics and kt tape but it’s still there
Hi David: I cannot give you advice on a specific case without performing a phyiscal examination. That being said, here are a few of the videos we have produced that involve the peroneal tendon. Cheers!
Peroneal Stretching & Myofascial Release th-cam.com/video/g38uNfDGVwI/w-d-xo.html
Peroneal Nerve Entrapment - MSR Peroneal Nerve Release th-cam.com/video/Gpnpe0hik2g/w-d-xo.html
Sciatic, Tibial & Peroneal Nerve Release th-cam.com/video/UymoC9D9Lgs/w-d-xo.html
Peroneal Nerve Test th-cam.com/video/Ntm_WfSCip0/w-d-xo.html
Is it working for sural nerve too ? I can't find a good video for it :o
While I'm unable to provide comments on specific cases without a physical examination, I can share some general information. The sural nerve is composed of two smaller sensory nerves: the medial sural cutaneous nerve (a terminal branch of the tibial nerve) and the lateral sural cutaneous nerve (a terminal branch of the common peroneal nerve). Given this anatomical structure, the effectiveness of certain treatments may vary. It's possible that a combination of tibial nerve flossing and hands-on procedures may be necessary. Thank for the question.
Sir I have footdropp while operations hipreplacement surgey , doctor said nerve is commressor, which treatment and exersise is best for me
I expected replay sir
Hi Ishak: I cannot make recommendation on specific cases with do a physical examination. Here is a two part blog I wrote on Hip and Knee Osteoarthritis it should provide you with some relevant information. I myself, had a hip replacement 5 years ago, today I am back doing everything (hiking, skiing etc). Cheers! www.motionspecificrelease.com/post/osteoarthritis-of-the-hip-and-knee-part-1
Hello doc
Last week i got a punch on the proneal muscles and the medial head of gastr. It got swallow and now swelling gets away. Last week i had pain just stretching type activities and while walking BUT now even while im lying i cant move my leg. It feels like some one pull out my nerves from my leg. After 10secs of moving the pain is beginning and it takes 10sec and go away
Im in trouble, what should i do
Hi Fatih Alpay: You need to go see a practitioner and get them to do a complete workup (Orthopaedic and Neurological tests). Cheers
How does someone know whether it’s too late to release this nerve? I have myositis. I ve improved somehow, but a neurologist told me when it had started that the nerve was dead in both legs. I don’t know how she knew that because I’d had a nerve test. But I gave up hope. Now it’s much better. ? She said it was the common perineal . I had pain down my leg and foot for months and eventually couldn’t straighten my toes. My dorsal foot was very painful. The pain is gone, I’m starting to move my toes. Would that be possible if the axon was dead?
Thank you for taking the time to watch the video and for sharing your experience. While I can't offer medical advice specific to your situation without a comprehensive physical examination, it's crucial to consult with a local medical professional for a personalized evaluation. That said, the improvement you're seeing, specifically in toe movement, is a positive sign. Again, thank you for engaging with the content, and I wish you continued progress on your health journey
The doctor I went to thinks my peroneal neve is pinched, which is causing my foot to drop. Do you know how long it takes for these exercises to un-pinch the nerve?
If that is the problem, the time it take can vary greatly. I would go with you physicians advice. Cheers
Is this good for foot drop after Peroneal nerve injury
I have diagnosed with multiple lession in superficial peronela nerve...will this help to relieve pain
Hi: I cannot comment on specific cases without performing a physical examination. I would recommend seeing a local practitioner, feel free to show them this video. Then ask them if these exercises are appropriate for your case. Cheers!
How many times a day do you recommend to do this? Or just once a day is fine. Thanks!
I cannot comment on individual cases without doing an examination. That being said in most cases our patients perform these exercise 3 to 5 times per day until the symptoms settle down. If the symptoms increase then I get them to decrease the frequency. Cheers!
@@kinetichealthonline thanks a lot!
@@kinetichealthonline if after doing the exercises, I have some numbness or strange feeling in foot, that later goes away, is that ok? is that a bad sign or is it normal? should I not do the exercises if that happens to me? I have a moderate drop foot because of trapped peroneal nerve (after electromiography doctor says nerve is not injured, just trapped); my case is moderate; when I do the exercises, I feel some kind of numbness afterwards, that later goes away, is that ok
Wow! How often can i do this exercises?
We often recommend our patients do the exercises several times each day, depending on what type of issues they are experiencing. Note: this is not a recommendation for your specific case, I cannot make recommendations without examining the patient. Cheers
My large intestine is kind of "nerved"... I have lots of problems with my spine and my intestine. Can I do this also for this problem?
Hi Pumanawa Healing: I can not make recommendations on specific cases without performing a physical examination. I would recommend seeing a local practitioner for specific advice. Cheers
Can this fix foot drop from pereoneal compression?
Each case is very different, in some cases it could help. Obviously I can not comment individual cases without examining the patient. In many cases the cause is multifactorial. Cheers
have you recovered from drop foot
Can wind burn from riding a motorcycle in 36° weather in shorts also cause peroneal nerve damage?
Hi Chris: Not aware of, but I really have no idea. The common signs of peroneal nerve damage are: "Decreased sensation, numbness, or tingling in the top of the foot or the outer part of the upper or lower leg. Foot that drops (unable to hold the foot up)
"Slapping" gait (walking pattern in which each step makes a slapping noise). Toes drag while walking. Walking problems. Weakness of the ankles or feet." If this is the case, I would go have it checked out. Cheers
@@kinetichealthonline the more i think about this I think it's probably an impingement somewhere in my spine. I have those symptoms but in BOTH feet. If i rotate the foot BEFORE i pronate it it feels like I'm ripping the nerves out of the outside top of my foot but if i pronate then rotate there is no pain. Again, both feet so there must be something "upline" of the peroneals.
Peroneal nurve cut by grinder howmany days recovery
Hi Anji: You need to see a practitioner if you have not already. "Regeneration time depends on how seriously your nerve was injured and the type of injury that you sustained. If your nerve is bruised or traumatized but is not cut, it should recover over 6-12 weeks. A nerve that is cut will grow at 1mm per day, after about a 4 week period of ‘rest’ following your injury. Some people notice continued improvement over many months. Sensory nerves are more resilient than motor nerves and can recover sensation months or years after injury."
"Motor nerves have a time limit for healing. The reason for this is a structure called the ‘motor endplate’, where the nerve joins into the muscle. If the motor endplate receives no nerve impulse for more than 18-24 months, it dies away and there is no longer any way that the muscle can be activated by the nerve. The muscle then whithers away. Thus surgical repair of motor nerves needs to happen within 12-18 months of the injury." www.rebeccaayers.co.nz/procedures-and-information/hand-surgery/nerve-surgery-and-nerve-repair#:~:text=If%20your%20nerve%20is%20bruised,continued%20improvement%20over%20many%20months.