STEP 1: How to Locate the Peroneus Tertius Trigger Point #One
There are three Peroneus muscles: Longus, Brevis and Tertius. The Peroneus Tertius 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 Tertius muscle.
STEP 2: How to Self-Release the Peroneus Tertius Trigger Point # One
You will need a ball to massage the Peroneus Tertius muscle. The trigger point of the Peroneus Tertius is close to the ankle, slightly above and to the front. Sit down with the affected leg bent and the lower leg on the floor, making sure you are comfortable. Place the ball under the muscle and bring your knee down. Do not worry if your foot is slightly off the floor. Should you require more pressure, place your hands over the leg and press. Hold for 30 seconds and release. Remember to massage the other leg as well.
STEP 3: How to Stretch the Peroneus TertiusTrigger 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.