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.
Let’s get to know this troublesome muscle …
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 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.
I’m adding a couple of stretches that I have been doing to loosen up my PLs. 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 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.
Update : 1 May 2016. It might also help to give your feet some TLCs. Check out my post on self massage and Willet, the golf ball under my desk here. https://bananarunning.wordpress.com/2016/04/11/willett-the-golf-ball-under-my-desk/
Keep on running!