STEP 1: How to Locate the Peroneus Longus Trigger Point #One
There are three Peroneus muscles: Longus, Brevis and Tertius. The Peroneus Longus is a muscle present on the side of the lower leg. It arises from the fibula which is a thin bone present in the outside of the lower leg, runs behind this bony prominence, and eventually attaches onto some of the bones of the foot. This muscle helps in moving the foot outwards to point the toes away from the body. It also helps provide stability when you’re standing on one leg. Place a hand on the outside of your lower leg a little below the knee and move your foot outwards. You will feel a muscle tensing beneath your hand; that is your Peroneus Longus muscle.
STEP 2: How to Self-Release the Peroneus Longus Trigger Point # One
You will need a ball to massage the Peroneus Longus muscle. The trigger point of the Peroneus Longus is high up on the calf, closer to the knee than the ankle. Sit down with the affected leg bent and the lower leg on the floor, making sure to keep comfortable. Place the ball under the muscle after locating it and bring your knee down. You may place your hands over the leg and press down if you require more pressure. Hold for 30 seconds and release. Remember to massage the other leg as well.
STEP 3: How to Stretch the Peroneus LongusTrigger Point # One
Stretching the Peroneus group of muscles is quite simple. Stand upright facing a wall about one to two feet away from the wall. Place your hands on the wall and lean in. Stand so the leg with the Peroneus you want to stretch (say the left) is behind your right foot. Bend the left foot, such that the toes are pointing to your right leg. Stay in this position for about 30 seconds and release, remembering to stretch the other side.