Anatomy and Function:

• The numerous wrist flexor muscles originate from several locations on the humerous, ulna, and radius. They insert onto the palm of the hand and underside of the fingers.
• The wrist flexors are primarily responsible for flexing and adducting the wrist.

Reasons to Treat:

• Due to repeated gripping activities, the wrist flexors can often become stiff.

Massage Balls to Use:

Set-up:

• Sit on a bench with a massage ball in one hand.
• Press the massage ball against the inside of your forearm with an open palm.
• Alternatively use a table or wall instead of your other hand to extert your desired pressure on the massage ball.

Actions:

• With the massage ball pinned against your forearm, roll it back and forth. It may help to work in small sections as the massage ball doesn’t have a large circumference.
• Roll for 30-60 seconds and then switch arms.
• To further increase the pressure, actively extend the hand to place the wrist flexors on stretch.

Anatomy and Function:

• The numerous wrist extensor muscles originate from several locations on the humerus, ulna, and radius. They insert across the back of the hand and fingers.
• The wrist extensors are primarily responsible for extending and abducting the wrist.

Reasons to Treat:

• Due to repeated typing and/or prolonged holds in an extended position, the wrist extensors can become short/stiff.

Massage Balls to Use:

Set-up:

• Sit on a bench with a massage ball in one hand.
• Press the massage ball against the outside of your forearm with an open palm.
• Alternatively use a table or wall instead of your other hand to extert your desired pressure on the massage ball.

Actions:

• With the massage ball pinned against your forearm, roll it back and forth. It may help to work in small sections as the massage ball doesn’t have a large circumference.
• Roll for 30-60 seconds, and then switch arms.
• To further increase the pressure, actively flex the hand to place the wrist extensors on stretch.

Anatomy and Function:

• The peroneals originate from just below the outside of the knee and insert onto the bottom of the foot.
• Peroneus longus and brevis are responsible for plantar flexion and eversion. Peroneus tertius assists with dorsiflexion.

Reasons to Treat:

• Excessive tension or adhesions in the peroneals can produce lateral knee pain, or compression of the peroneal nerve which can produce numbness and/or tingling in the lower leg and foot.

Massage Balls to Use:

Set-up:

• Place your foot up on a low bench or chair.
• Place a massage ball along the outside of your lower leg.

Actions:

• From the starting position, roll the ball up and down along the outside portion of your lower leg.
• Roll for 30-60 seconds, and then switch legs

Anatomy and Function:

• The tibialis anterior originates from the lateral condyle/shaft of the tibia and inserts onto the top of the foot.
• The tibialis anterior is responsible for producing dorsiflexion and inversion of the foot.

Reasons to Treat:

• The tibialis anterior can often become scarred due to overuse in running and jumping activities/sports.

Massage Balls to Use:

Set-up:

• Place your foot up on a low bench or chair.
• Place a massage ball along the front of your lower leg.

Actions:

• From the starting position, roll the ball up and down along the front of your lower leg.
• Roll for 30-60 seconds, then switch legs