STEP 1: How to Locate the Flexor Digitorum Longus Trigger Point #One
The Flexor Digitorum Longus is a muscle in the lower leg. As the name suggests, it is a long muscle that helps in flexion of the toes—mainly the second, third, fourth, and fifth toe of the foot. This muscle arises from the back of the tibia or shin bone, and is a deep muscle, present behind the calf muscles and running downward behind the ankle. It then crosses down into the foot and terminates over the bones of the second to fifth toes. Place a hand over the calf, and press while curling your toes toward the sole; you will feel a muscle contracting. This is the Flexor Digitorum Longus. The trigger point of this muscle is about three finger breadths below the back of the knee.
STEP 2: How to Self-Release the Flexor Digitorum Longus Trigger Point # One
To self-release the Flexor Digitorum Longus, you will need a ball. Locate the muscle as shown earlier. To release the TrP, lie down or sit on the floor and stretch your legs out. Place the ball under the trigger point. Place the other leg over it should you require more pressure. Ideally, you’ll feel sensation radiating to the big toe. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Flexor Digitorum LongusTrigger Point # One
The Flexor Hallucis Longus and Flexor Digitorum Longus are flexors of the toes, and help curl the toes toward the sole. To stretch these muscles, we will be creating opposing movements. Here, we will showcase several different methods, and you can choose accordingly. depending on the state of your knees.Sit down on your knees and toes such that they are curled outward, toward the front of the foot. The other way to do the stretch is to sit on all fours, and straighten out one leg, say the right leg, placing the toes on the ground and curling them away from the sole. Slowly lower the right knee onto the ground. Place the left foot over the heel of your stretched right foot and hold the stretch in place. Hold for about 30 seconds, and release. Remember to stretch the other side as well.