You are on page 1of 7

Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM

My Account My Dashboards New Post Edit Post Blog Info

Search WordPress.com Blogs Search

BananaRunning
Front Page
Why Bananarunning
1000Km
BananaSpills

← Milo Batangas Elims Pictures RunNew: Conflicted →

Leg Muscle 101: Peroneus Longus


21 February 2009 · 5 Comments

Source: http://www.sportsinjuryclinic.net/

And I thought I was special … turns out quite a few of us suffer from tight Peroneus Longus. The PLs
are not bothering me very much lately. Stretching helps a lot. I have added a few stretches that really
worked for me. It took 2 weeks of going easy on the runs, massage and a lot of stretching to manage this
problem. Read on for the some medical stuff and things I tried to work on my pesky PRs.

Peroneus Longus is one of the peroneal muscles which pass down the outside of the lower leg and evert
(turn out) the foot. These muscles are sometimes referred to as fibularis longus and brevis due to their

http://bananarunning.wordpress.com/2009/02/21/leg-muscle-101-peroneus-longus/ Page 1 of 7
Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM

attchments on the fibula.

The peroneal muscles run down the outside of the lower leg and are often neglected in a stretching
routine.

Stretch: Sit in a chair with one ankle resting on the other knee, with your hands, point the foot
(plantarflex) and turn the sole of the foot upwards (invert).Hold for between 10 and 30 seconds

Symptoms of Peroneal Tendinopathy:

Pain and swellilng on the outside of the ankle or heel.


Pain is worse during activity and gets better with rest.
Pain when pressing in on the peroneal tendons.
Pain when the foot is passively inverted (stretching the peroneal muscles) and with resisted eversion.
Calf muscles may be tight.

Causes of Peroneal Tendinopathy

Running along slopes causing excessive eversion (rolling out) of the foot.
Tight calf muscles
Overuse, particularly in dancers or basketball players.
Overpronation of the foot or excess eversion of the foot.

. oOo .
Today’s 5K was frustrating. I couldn’t keep a consistent leg turnover. My right leg keeps on getting
stuck and wouldn’t naturally kick up. Pain!

After a stilted 2ks, I settled to a jog and observed what was wrong. My right ankle was woobly. I had a
dull pain on my outer leg. My calves were tight. When my right foot lands, the natural turnover rhythm
was off because of the tightness on my outer leg and calf muscles.

After I was able to identify the pain, I felt better. I knew what I was going to do. Consult TheWall!

TheWall is in the stretching area of the gym and has a detailed poster of the muscular system. When I
got to the gym I consulted TheWall. I couldn’t find the little muscle that was very tight on the outer side
of my leg. After a little surfing, I now know where my peroneus longus is and how to stretch it properly.
It’s not as tight now. Yey!

Thanks to MTD and K for walking with me!

Update: 22Feb2009.Woke up this morning and pesky PLs were so tight i was limping around a bit.
After targeted stretches, I was able to walk and jog. Race went well, not a single twinge. At least it
cooperated. Pain came back when I went out to go shopping. Hmm. PeskyPL likes to race but doesn’t
like shopping?!? *gasp*

Attended hot flow yoga this afternoon. Ah blessed release. Maybe I really just needed to stretch out
more.

http://bananarunning.wordpress.com/2009/02/21/leg-muscle-101-peroneus-longus/ Page 2 of 7
Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM

Update: 15Mar2009

I’m adding a couple of stretches that I have been doing to loosen up my PRs. Sorry for the blurred
images, I snapped the pix with celfon cam only.

Even while I am sitting, I do the ankle roll specially after a run and the PRs are very tight. I alternate it
also with ankle rotations.

After a run, this is now my favorite stretch. Stretches the hams too!

Don’t forget to exhale as you stretch.

Update: 6 Oct 2009. Have increased mileage again and as expected they have started acting up and
tightness and pain even extended to the thighs. No strain just pain. Had deep tissue massage yesterday
and it was painful but gave so much release and relief after. The PLs were tight and had a lot of tension
knots. CoachS just attacked the tension knots and watched me squirm. I didn’t cry. But I might need a

http://bananarunning.wordpress.com/2009/02/21/leg-muscle-101-peroneus-longus/ Page 3 of 7
Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM

stiff drink when I go back next week for my next session. I do self massage but you need another person
to attack all the tension knots.

Keep on running!

Possibly related posts: (automatically generated)

self-massage
Streching Exercises for Runners
Trouble in Dublin
The feet of Ardipithecus ramidus

Categories: Uncategorized
Tagged: outer leg stretch, peroneus longus, run, running, running injury, tight lower leg

5 responses so far ↓

moljcy // 23 February 2009 at 10:48 am | Reply (edit)

i liked the technical part of this post! hehe

bards // 23 February 2009 at 9:58 pm | Reply (edit)

my inner geek shining through

Oy! // 7 April 2009 at 5:40 am | Reply (edit)

I liked the stretches, but the people doing them are creeping me out. They look like human
cadavers. Maybe if you were to lighten the photos up and add some more color to them it would
look better.

bards // 7 April 2009 at 9:29 am | Reply (edit)

Ey, Oy! You are so right … they do look like human anatomy specimen heheh

April // 4 August 2009 at 1:27 pm | Reply (edit)

Thanks so much for the stretching tips. I have had the same problems and hope this will work.

http://bananarunning.wordpress.com/2009/02/21/leg-muscle-101-peroneus-longus/ Page 4 of 7
Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM

Leave a Comment
Logged in as bards. Logout »

You are the author of this post.

Submit

06Oct2009 - got a call today. will be on board again on Friday at RunRadio


NU107 9-10pm.

Keep on running!

Recent Posts
Parkour
Nike+ Human Race: Sayang ang miles
@Run Radio
it didn’t come with diplomatic immunity
getting back

Top Posts
Leg Muscle 101: Peroneus Longus
Parkour
Shoe Review: Newton Running
Why Bananarunning
Taping and Running: Mummified
Leg Strengthening Exercises: Do I have to?
Nike LunarGlide+: My New Ride
@Run Radio
Nike+ Human Race: Sayang ang miles
1000Km

http://bananarunning.wordpress.com/2009/02/21/leg-muscle-101-peroneus-longus/ Page 5 of 7
Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM

Recent Comments
Coach Salazar on Parkour
bards on Parkour
DATC on Parkour
jaja bee on Parkour
marga on Parkour

Blogroll
Bald Runner
Johnny’s Run
Life Begins at 50
Lonerunner
Mukhang Guilty
Myironshoes
Our Awesome Planet
Prometheus Cometh
Run 4 Change
runMD
Runner’s World
runningDATCom
runtintin
SFrunner
The Bull Runner
The Sartorialist
theloonyrunner
Wee Steps to Mountain Goathood
Yoga Journal

Archives
Select Month

http://bananarunning.wordpress.com/2009/02/21/leg-muscle-101-peroneus-longus/ Page 6 of 7
Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM

Blog at WordPress.com. Theme: Cutline by Chris Pearson.

http://bananarunning.wordpress.com/2009/02/21/leg-muscle-101-peroneus-longus/ Page 7 of 7

You might also like