Fibularis Longus: Swim Kick Rehab & Technique

Increased Load: Fins add resistance, increasing stress on the ankle and fibularis longus.
Repetitive Motion: Continuous flutter kicking stresses the outer calf muscles.
Poor Fit or Technique: Improper fin use can strain the lateral ankle.
Muscle Fatigue: Weak stabilizers lead to overload of the fibularis longus.

Signs of strain: Pain or tightness along the outer leg, especially with foot movement or post-swim soreness.

Ankle Eversion with Resistance Band: 3x10–15 reps per side
Calf Raises with Eversion Focus: Emphasize outer edge of foot; 3x12–15 reps
Side-Lying Ankle Eversion: Top leg lifts outward; 3x15 reps
Foam Rolling: Roll lateral calf area for 1–2 minutes daily
Balance Training: Single-leg stands with variations; 3–4 sets
Toe Walking: Walk on toes with slight eversion for 30–60 seconds

Kick from the Hips: Avoid excessive knee motion; use full-leg rhythm.
Keep Kicks Small: Narrow kicks (12–18 inches) reduce joint stress.
Relax the Ankles: Let fins ride naturally; don’t force toe-pointing.
Kick Symmetrically: Balance both legs to avoid muscle compensation.
Choose the Right Fins: Flexible, short fins are best for rehab and control.
Warm Up Ankles: Use circles and dynamic stretches before fin sets.
Limit Volume: Avoid overloading with too much fin kicking in one session.

Running Tomorrow? What You Should Know

OK to Run If:

Pain is mild and doesn't worsen while walking.
Full ankle range of motion without discomfort.
No swelling, limping, or sharp pain during push-off.

Better to Rest or Cross-Train If:

Noticeable pain during walking or standing.
Soreness along the outer leg or ankle when touched.
Instability, weakness, or limited ankle mobility.

If You Must Run:

Go short and easy-paced, on flat and soft surfaces.
Avoid hills, sprints, or hard intervals.
Use supportive footwear and consider ankle taping.