STEP 1: How to Locate the Flexor Digotrum Brevis (foot) 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 Brevis. The trigger points for this muscle are present right in the middle of the sole. Palpate around this region for sensitive spots to locate your trigger point.
STEP 2: How to Self-Release the Flexor Digotrum Brevis (foot) Trigger Point # One
To self-release the Flexor Digitorum Brevis, you will need a ball. Locate the muscle as shown earlier. To release the muscle, stand on the ball while it is in position over the muscle and use the weight of your leg for pressure while sitting or standing up—whatever suits you best. You may allow your heel rest on the floor. Hold for 30 seconds and release.
STEP 3: How to Stretch the Flexor Digotrum Brevis (foot)Trigger Point # One
The Flexor Digitorum Brevis is a flexor of the lesser toes. To stretch it, we will be doing the opposite action. Sit on all fours, and straighten one leg out. Place the toes of that foot on the ground and curl the toes away from the sole. Try to push into the ground with the same foot for a greater stretch. Slowly lower the right knee onto the ground. Hold for about 30 seconds, and release. Remember to stretch the other side as well.
CODE:FLDIBR-T01
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