STEP 1: How to Locate the Flexor Hallucis Longus Trigger Point #One
The Flexor Hallucis Longus is present over the lower leg and helps in the flexion of the big toe. It arises from the lower part of a lower leg bone called the fibula. An easy way to locate the lower part of the fibula is to bend your foot such so your toes are pointing away from you. Then, feel for the bony continuation above the ankle on the outer side of the lower leg. The muscle travels downward and back, curving inwards below the heel before finally attaching to the bone of the greater toe. Strain of this muscle generally causes pain along the sole of the greater toe, especially during extension of that toe. Apart from flexion of the greater toe, the Flexor Hallucis Longus is an important muscle that aids in the extension of the foot, helping the toes point away (like in ballet). The trigger point for this muscle is usually present just behind the fibula, about five to six finger widths above the ankle.
STEP 2: How to Self-Release the Flexor Hallucis Longus Trigger Point # One
To self-release the Flexor Hallucis Longus, you will need a ball. Locate the trigger point over the muscle as shown in the previous video. 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. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Flexor Hallucis 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.