STEP 1: How to Locate the Extensor Digitorum Longus Trigger Point #One
The Extensor Digitorum Longus is a muscle in the lower leg which, as the name suggests, is a long muscle that helps with the extension of the digits of the foot, except the greater toe. This muscle runs along the outer side of the lower leg, spreads out into four tendons, and attaches to the bones of the last four toes. Place a light hand over the middle of your lower leg on the outer side and wiggle your toes. You will feel a muscle moving; that is the Extensor Digitorum Longus. It’s trigger point usually occurs in this area, a third of the distance down from the knee on the outer side of the lower leg. Feel for sensitive spots in this area to locate your trigger points.
STEP 2: How to Self-Release the Extensor Digitorum Longus Trigger Point # One
To self-release the Extensor Digitorum Longus, you will need a ball. Locate the muscle slightly to the left of your shin bone, as shown in the earlier video. Sit down in a cross-legged position and place the ball beneath the muscle. Apply pressure on the foot using your hands, but only if you require additional pressure. If you are unable to sit completely cross-legged, you may sit bending only the leg you are massaging. Place one hand back on the floor for support and keep the other knee up in a comfortable position. Hold for 30 seconds to a minute and release.
STEP 3: How to Stretch the Extensor Digitorum LongusTrigger Point # One
The Extensor Digitorum Longus aids in the extension of the toes and also helps with bending the foot so your toes point toward you. To stretch this muscle, we will be doing the opposite movement. Sit down on your knees with your foot and toes pointing backwards. Make sure the top of your foot is in contact with the ground. Sink into the position as much as you can—the deeper you sink into it, the more intense the stretch. In case you are unable to sit comfortably this way, you may use a bolster or a pillow beneath your buttocks and calf and sit on that for more comfort. Hold for about 30 seconds and relax. If you want to avoid sitting on your knees, stand near a wall and lean forward against it, using your hands for support. Place one leg back and bend your foot so the front of the foot is completely in contact with the ground. Slowly press into it to increase the stretch. Hold for about 30 seconds and relax. Remember to do the other leg as well.