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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
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Leg Muscle 101: Peroneus Longus « BananaRunning 10/7/09 6:31 AM
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
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!
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.
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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!
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
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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!
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 ↓
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.
Ey, Oy! You are so right … they do look like human anatomy specimen heheh
Thanks so much for the stretching tips. I have had the same problems and hope this will work.
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