The flexor digitorum longus is a deep muscle in the back of the lower leg. It attaches to the large bone of the lower leg (tibia) and runs down the leg to connect to the four small toes on the bottom of the foot.
The muscle contributes to pain in the bottom of the foot and extends into the four small toes. Pain can also occur in the heel and radiate up into the calf. Foot cramps, hammertoe, and claw toes are other symptoms of a dysfunctional flexor digitorum longus muscle.
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Where Is The Flexor Digitorum Longus Muscle?
The flexor digitorum longus attaches to the back surface of the large bone of the lower leg (tibia) and descends down the leg to connect to the bones of the four small toes (phalanges).
Interesting Facts:
- Pain in the soles of the feet and bottom of the toes is often blamed on ill-fitting shoes, flat feet, or gout. This pain is often due to the long flexors of the toes, which include the flexor digitorum longus.
- Wearing flip-flops or any other open-heeled shoe can irritate the flexor muscles. The muscles are over-worked because the toes curl to grip the shoe each step.
- The muscle plays a role in maintaining our upright, standing balance.
- It is one of the muscles that propel the continued forward motion and momentum of the human body.
What Does The Flexor Digitorum Longus Muscle Do?
- It bends the four small toes downward
- Assists in bending the foot downward and pointing the toes (plantarflexion)
For detailed anatomy information:
Flexor Digitorum Longus Anatomy
Flexor Digitorum Longus Pain Symptoms
Pain in the toes and the ball of the foot while walking are the primary symptoms of dysfunction of the flexor digitorum longus. Pain may radiate to the back of the heel and into the back of the calf.
Looking at the muscle image above, you can easily visualize how the muscle contributes to foot cramps, hammertoe, and claw toes. When the flexor digitorum longus becomes tight and short, it pulls the toes down into a bent position while stretching the portion of the muscle located in the lower leg.
Signs and symptoms include:
- Constant pain in the ball of the foot extending to the four small toes when walking
- The pain may go into the heel and radiate up into the back of the leg
- Can cause foot cramps
- Contributes to the development of hammertoe and claw toe
Other muscles, including the flexor digitorum longus, contribute to these conditions
Muscles With Similar Pain Patterns
Tibialis Posterior Muscle
Soleus Muscle
Recommended Muscle Pain Products
Doctors and physical therapists often recommend using a TENS at home to relax muscles and ease the pain. The Belifu TENS Unit Muscle Stimulator is highly recommended and an excellent choice for treating upper and lower leg pain.
Sombra Warm Therapy Gel is recommended for relaxing muscles and relieving pain. It warms without the burning heat of other gels. An excellent choice for pain caused by trigger points, muscle/joint over-use and stiffness, and arthritis. If you have reoccurring leg or foot cramps, you should keep Somba on hand; it provides almost instant relief. (Not sold in stores)
What Causes Flexor Digitorum Longus Pain?
Walking in soft sand barefooted or without supportive shoes overworks the flexor digitorum longus and other muscles of the lower leg and foot. Jogging and walking on uneven ground also put incredible strain on these muscles.
Your choice of footwear is important. Wearing shoes that are too small cramps the feet and can cause deformities like hammertoes and claw toes as can high heels. Flipflops though seemingly comfortable are considerable contributors to many foot, leg, and knee pain because the toes must curl and grip with each step constantly working foot and leg muscles.
The Causes of Pain
- Running or walking on uneven ground
- Worn shoes that collapse to the inside or outside
- Walking or running barefoot in deep sand
- Wearing flip flops
- Wearing shoes that are too small
How To Avoid Development of Trigger Points In The Flexor Digitorum Longus Muscle
- Walking barefoot in soft sand or on uneven ground can be great exercise for the foot and lower leg muscles. However, pain and soreness will result if your muscles are not accustomed to the extra work required to walk on these surfaces. Be aware when muscles begin to tire and either get to a firmer and level surface or put on supportive shoes.
- Old shoes are comfortable. But when your feet roll around or fall off to the side, it is time for new shoes.
- Flip-flops are fun and easy to wear, but they are also one of the top causes of foot, leg, hip, and back pain. Wear them on occasion but don't use them as your primary go-to footwear.
- There is a difference between supportive shoes and shoes that are too small. If the shoes are too tight or too short, try a half-size or full-size larger.
Flexor Digitorum Longus Trigger Point Treatment
If your pain is due to trigger points and you treat the pain in the foot and do not treat the trigger points in the flexor digitorum longus, your pain will increase over time. The trigger point that refers pain in the foot is found in the calf below the knee and will need to be deactivated to relieve your discomfort.
The flexor digitorum longus muscle is a deep muscle lying under the other lower leg muscles. It is close to blood vessels and nerves, but it can be self-treated with some precautions.
The Trigger Point Therapy Workbook is one of the best resources to learn about self-treatment. The workbook will show you how to find and treat trigger point pain throughout the body. If you are interested in learning how to treat muscle pain, this book should be in your library.
Another option is to find a massage therapist, physical therapist, athletic trainer, or a chiropractor trained in trigger point therapy. They can show you how to find and treat the TrP and suggest exercises and stretches that will help strengthen the muscle.
How Long Before I Feel A Reduction In Pain?
The good news is that if your pain is due to a trigger point, you will begin feeling relief quickly. If you are experiencing toe-curling foot cramps, massaging the TrPs will relax the muscle and stop the cramp.
You need to continue treating the trigger point until you do not feel the knot and the area is not painful when pressure is applied.
Other muscles that should be considered and examined:
Satellite trigger points associated with the flexor digitorum longus muscle:
Trigger points in one muscle will cause TrPs to develop in other muscles. These are known as satellite trigger points. You will need to check these muscles for additional TrPs.
- Tibialis posterior
- Extensor digitorum longus
- Extensor digitorum brevis
Products We Use and Recommend For Low Leg Muscle Pain
The Roxofit Calf Support/Shin Splint provides support and warmth to the lower leg muscles. This brace is recommended for Achilles tendon strains, sprains, and also strains, sprains, and overuse injuries of the lower leg muscles. An excellent choice for compression and support of the lower leg muscles. If you suspect or have ever been diagnosed with blood clots, consult your doctor before using this brace.
Sore shins or calves? Feel as if shin splints are coming on? The ProStretch Calf Stretcher & Foot Rocker can help! The stretcher/rocker stretches and helps relax most of the muscles in the lower leg and foot. Physical therapists use them to treat sore shins and calves as well as foot pain and plantar fasciitis.
Yoga Toes Gems are highly recommended for anyone dealing with foot and lower leg pain. The separators stretch the muscles of the feet and many muscles of the lower leg. Used regularly, Yoga Toes do help straighten and align your toes. They can also be helpful for some cases of bunions, hammertoes, and claw toes. It can also help with issues of plantar fasciitis. I prefer the Yoga Toes Gems because they are more supple, comfortable, and easier to use. To increase treatment, relax while wearing Yoga Toes and then use massage balls to roll the soles of the feet.
For Men's shoe size ten and over or women's shoe size 12 and over, consider Yoga Toes For Men.
Flexor digitorum longus muscle pain and symptoms can be similar to, contribute to, and be affected by these medical diagnoses:
- Tarsal tunnel syndrome
- Claw toes
- Hammer toe
- Plantar fasciitis
- Plantar wart
- Gout
- Ankle sprain/strain
- Gastrocnemius or Soleus strain/trigger points
- L5 or S1 radiculopathy
- Peripheral vascular disease (PVD)
- Deep Vascular Thrombosis (DVT)
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