The peroneus longus and peroneus brevis muscles are located on the outside of the lower leg. Trigger points in the muscles can cause pain around the outside ankle that goes down into the outside of the foot. TrPs can also contribute to numbness in the outside of the lower leg, ankle, and foot.
Where Are The Peroneus Longus and Brevis Muscles?
- Peroneus longus – attaches to the head of the small bone of the 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 partway down the small bone of the lower leg (fibula), running down the outside of the leg and connecting to a bone in front of the little toe (metatarsal).
What Movements Do They Control?
Peroneus Muscle Trigger Points Symptoms:
- 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
- Contributes to foot drop
ASO Stabilizing Ankle Brace is a support for ankles that is recommended by doctors, physical therapists, and athletic trainers. The brace is adjustable to provide not only support but also comfort. This support works well for peroneus tertius muscle problems because it supports the ankle and provides support for the heel and arch. This brace will give you much-needed support and ease your pain if you have weak ankles and chronic ankle pain.
What Causes Peroneus Trigger Points To Develop?
- Twisting the ankle
- Immobilization of the leg and foot in a cast or brace
- Crossing legs at the ankles for an extended time when seated
- Tight elastic bands around the leg
- Wearing high heels
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 to relax most of the muscles in the lower leg and foot. Physical therapists use them to treat sore shins and calves and foot pain, and plantar fasciitis.
Peroneus Muscles Trigger Point Treatment
To resolve and deactivate trigger points and their associated pain, you need to treat them several times throughout the day. Each treatment takes 1-2 minutes.
If you are interested in learning how to treat trigger points, The Trigger Point Therapy Workbook is an excellent guide. It includes instructions and diagrams showing muscle locations as well as the trigger point location.
You can also go to a massage therapist, chiropractor, or physical therapist with training in trigger point therapy. They will be able to show you how to find the TrP and treatment method.
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)
Biofreeze Pain Relieving Gel is an excellent pain-relieving gel recommend for those who have sudden onset muscle pain or recent injuries. It is better to use than warm therapy gels and creams for muscle pain caused by inflammation as it cools the area much like ice. If your pain is from a recent injury, use Biofreeze. It is excellent to use on sprains, strained and sore ankles.
How Long Before I Feel A Reduction In Pain?
Though it takes time to deactivate the trigger point fully, you will feel some relief immediately. Discomfort eases with each treatment.
- A tendency of ankle sprains can be an indication of trigger points in the peroneus muscles.
- Trigger point symptoms are often misdiagnosed as arthritis or tendonitis.
Yoga Toes Gems are highly recommended for anyone dealing with foot and lower leg pain. The separators not only stretch the muscles of the feet but also 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 therapeutic treatment, relax while wearing Yoga Toes and then use the massage balls (below) to further massage and relax the muscles of your feet.
Clinical diagnoses to which the peroneus longus and peroneus brevis muscles symptoms may contribute:
- Peroneal Nerve Entrapment Syndromes
- Superficial vascular thrombosis
- 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:
Satellite trigger points associated with the peroneus muscle:
Trigger points 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.
- Peroneus Tertius
- Extensor Digitorum Longus
- Tibialis Anterior
- Tibialis Posterior
- Extensor Hallucis Longus
- Flexor Hallucis Longus
Massage balls can be used to relieve tension in many areas of the body and are exceptionally effective for your feet. The Flex Fixx Massage Ball Set includes a smooth ball and two spiked balls which will give you maximum treatment for various aches and pains in your feet. The balls are sturdy and can deliver very firm pressure. The set comes with instructions and exercises. Rolling your feet takes just a few minutes each day and can deliver excellent results for both foot and lower leg pain.