STEP 1: How to Locate the Extensor Hallucis Longus Trigger Point #One
The Extensor Hallucis Longus, as the name suggests, is a long muscle that helps extend the greater toe. An easy way to locate it is to feel for the shin bone at a point immediately above the ankle. From there, move your hand about one or two finger widths toward the outer side of your leg and place a light hand over the area while moving your greater toe up and down. You will feel a muscle tensing beneath your hand; this is the Extensor Hallucis Longus. Straining this muscle typically causes pain over the greater toe. The trigger point of this muscle forms about three to four finger widths above the ankle.
STEP 2: How to Self-Release the Extensor Hallucis Longus Trigger Point # One
To self-release the Extensor Hallucis Longus, you will need a ball. Locate the muscle as shown in the earlier video. Sit down on the ground with one knee (in this example, the right) on the floor and the opposing knee up, keeping the sole of that foot completely in contact with the floor. Place the right foot over the left foot so that there is a slight gap between the lower leg and the floor. Next, place the ball beneath the Extensor Hallucis Longus in the gap formed. Use your hand to bear down over the ball, using as much pressure as you require. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Extensor Hallucis LongusTrigger Point # One
The Extensor Hallucis Longus helps in the extension of the greater toe and also helps in bending the foot so the toes point toward their owner. 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. Just sink into the position as much as you can—the deeper you sink into it, the more 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 do away with sitting on your knees, stand near a wall and lean forward against the wall using your hands for support. Place one leg back and bend your foot so the front of your 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 also.