Stretching and relaxation of the peroneal muscles

This exercise will relieve the muscle tension in the front and back side of the peroneal muscles, with that you will increase to movement range of the ankles and at the same time you will stretch also toe muscles. It is suitable to perform this exercise if your peroneal muscles, ankles, feet, heel spurs or knees hurt, it is a good prevention against overloading in the muscles of the lower part of the legs.


Goal of the exercise:

  • Stretching inner side of the peroneal muscles
  • Stretching the fingers on your foot
  • Increased movement range in ankle area
  • Prevention against flat foot
  • Prevention against formation of heel spurs
Default position
  • Stand straight up
  • Cross the leg which you want to stretch so that the instep would lean on the ground
Phase 1
  • Stretch the ankle by slightly bending the standing leg, so that you would feel the stretch in the ankle and peroneal muscles
Phase 2
  • Turn the peroneal muscles so that the pinky toe would lean on the ground, and you would stretch the peroneal muscles that way
  • Stay in the stretching position 30-60 seconds , relax and repeat the whole exercise
Exercise video tutorial

Common mistakes

  • The leg is resting on the fingers
  • Holding the breath
  • Instead of consistent stretch, there is
  • Rushing, the area of the muscle won’t get relaxed
  • Not shifting the weight on the outer edge of the foot

How often to exercise

  • Exercise regularly, ideally every day, especially before and after physical activity, demanding the legs (long standing, hiking, running, ice skating)

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