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RESOURCES Stretching Exercises

Stretching Exercises: Peroneal Tendonitis

The peroneal tendons are a pair of tendons located on the outside of the lower leg. These tendons attach the muscles of the lower leg to the bones and help stabilize the ankle joint. The peroneal tendons can become tight and irritated from overuse, injury, or prolonged periods of sitting. This can lead to pain and discomfort in the lower leg and ankle. Luckily, there are several stretches that can help relieve this pain.

1. Seated stretch

This stretch can be done while seated in a chair or on the floor. Sit with your legs straight out in front of you and point your toes up toward the ceiling. Place a towel around the ball of your foot and hold onto both ends of the towel. Gently pull on the towel until you feel a stretch in your calf and ankle. Hold this stretch for 30 seconds and then repeat on the other side.

2. Standing Stretch

This stretch can be done while standing or seated. Start by placing your hands against a wall or chair for support. Step forward with one leg and keep your back leg straight with your heel on the ground. Keeping your back leg straight, lean forward into your front leg until you feel a stretch in your calf and ankle. Hold this stretch for 30 seconds and then repeat on the other side.

3. Foam Roller Stretch

This stretch is great for relieving tightness in the peroneal tendons. Start by placing a foam roller under your calf muscle and the peroneal tendons. Slowly roll your calf muscle and peroneal tendons back and forth over the foam roller until you find a tender spot. Once you find a tender spot, stop and hold that position for 30 seconds to 1 minute. Repeat on the other side as needed.

Related article: Outside of Ankle Pain- 5 Surprising Causes of Outer Ankle Pain

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Vaishnavi Bawa
Dr. Vaishnavi Bawa is a Podiatrist who specializes in treating foot and ankle pathology. LifesLittleSteps mission is to educate the public about foot health in an easy-to-understand manner using evidence-based medicine.
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