- Pain all around the outside ankle bone
- Pain going down the outside of the foot
- Can cause numbness in the lower leg, ankle and top of the foot
- Pain on the outside of the leg just below the knee
- Weak ankles
Where are the peroneus longus and peroneus brevis muscles?
- Peroneus longus – attaches to the head of the small bone of lower leg (fibula) running down the outside of the leg. The tendon of the longus then travels behind the outside ankle bone and crosses under the foot to connect to the bones in front of the big toe.
- Peroneus brevis - attaches part way down the small bone of the lower leg (fibula) running down the outside of the leg and connects to a bone that lies in front of the little toe (metatarsal).
What movements do the peroneus muscles control?
- Turns the sole foot outward
- Twists the foot out
- Assists in pointing the toes down
Activities that cause peroneus longus and brevis pain and symptoms:
- Twisting the ankle
- Immobilization of the leg and foot in a cast or brace
- Crossing legs when seated
- Tight elastic bands around the leg
- High heels
Interesting facts about the peroneus muscles:
- A tendency of ankle sprains can be an indication of trigger points in the peroneus muscles.
Clinical diagnoses to which the peroneus longus and peroneus brevis muscles symptoms may contribute:
- Peroneal Nerve Entrapment Syndromes
- Diabetic neuropathy
- Morton foot structure
- Lateral Compartment Syndrome
- Ankle Sprain/Strain Syndrome
- Plantar fasciitis
- Achilles tendon rupture or tear
Other muscles that should be considered and examined in conjunction with the peroneus longus and peroneus brevis:
Satellite Trigger Points: Peroneus tertius, Extensor Digitorum Longus, Tibialis Anterior, Tibialis Posterior, Extensor Hallucis Longus, Flexor Hallucis Longus
For Anatomy Information See:
Help with Peroneus Longus and Peroneus Brevis Muscle Pain
Cold Therapy Gel For Ankle and Foot Pain and Injury
Biofreeze Pain Relieving Gel is an excellent pain relieving gel and I recommend it for those who have sudden onset muscle pain or recent injuries. It is better than warm therapy gels and creams for recent injury muscle pain as it cools the area much like ice and does not promote swelling. A recent study showed that Biofreeze decreased pain 2 times more than ice and the pain relief lasts 9 – 10 longer. If your pain is from a recent injury I would recommend Biofreeze. This is excellent to use on sprain and strained ankles.
Hot Cold Pack For Lower Leg and Ankle Treatment
CorPak Soft Comfort Hot & Cold Pack Wrap is a versatile pack that can be used to treat the lower leg, foot / ankle, as well as other areas of the body. The pack is filled with pliable gel and has a soft frost free cover that will not irritate your skin. For recent injuries, use it cold to reduce swelling. For older injures or chronic pain use heat to relax the muscles and increase circulation. I recommend this pack for the peroneus muscles because you can use it to treat the entire muscle. First wrap the lower leg for 20 minutes, then shift the pack to the ankle and foot for an additional 20 minutes treatment.
Warm Therapy Gel For Ankle and Foot Pain
Sombra Warm Therapy Pain Relieving Gel is a warming pain relieving gel that I use both personally and professionally in my massage therapy practice. Unlike other over the counter heating creams, it provides warmth without burning heat. Applying Sombra to the muscles on the back of the leg, down the outside of the leg to and around the ankle can help reduce pain and tightness caused by the peroneus muscles. I recommend Sombra for post injury pain, chronic pain and pain from arthritis. If you have sprained or strained the ankle, I recommend Biofreeze above.
Hot Cold Pack For Lower Leg and Ankle Treatment
Eurosocks Over The Calf Compression Socks have become a go-to for both amateur and professional athletes for lower leg, ankle and foot injury recovery. Graduated compression helps relieve pain from muscle stiffness and soreness as well as discouraging inflammation. The socks wicking fabric keeps skin dry and DryStat technology inhibits the growth of odor causing microbes. The over the calf style works very well for peroneus longus and peroneus brevis muscle recovery as the sock will cover the entire muscle. If you suspect or have been treated for blood clots, consult with a doctor before using compression on the lower legs.
Support Brace For Ankle Injury and Pain
ASO Stabilizing Ankle Brace is a support for ankles that is recommended by doctors, physical therapists, and athletic trainers. The brace is adjustable to not only provide support but also comfort. I like this support for peroneus tertius muscle problems because it not only supports the ankle but also provides support for the heel and arch. This is great for those who suffer from weak ankles and chronic ankle pain to provide support for ankle strain and sprains.
Self Treatment Technique For Lower Leg, Ankle and Heel Pain
Do you know that small knots and other dysfunction in the peroneus longus and peroneus brevis muscles can contribute to weak buckling painful ankles?
If you have chronically sore and or weak ankles I recommend that you purchase Claire Davies The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief.. Mr. Davies explains the trigger point phenomenon and muscle pain in everyday language. But what makes this book worth its weight in gold are the individual muscle trigger point treatments that Davies has compiled. His diagrams and step by step instructions help you locate which muscles are contributing to your pain, how to find the trigger point and treat it. It takes time and practice to master finding trigger points, but once you learn you have a tool and method to help relieve muscle pain throughout the body. If you have unresolved ankle pain, weak buckling ankles, heel and foot pain you may want to learn about the trigger point in the peroneus muscles which help you resolve your pain issues. This book is a must have for anyone interested in finding the cause and treating muscle pain.