Peroneals Stretch
Peroneals Stretch is a flexibility - controlled foot inversion exercise involving Peroneus longus, Peroneus brevis. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Peroneus longus, Peroneus brevis
- Secondary muscles
- Peroneus tertius
- Exercise type
- Flexibility - controlled foot inversion
Exercise technique
- Sit
Sit on the floor and extend one leg in front of you.
- Strap
Place a strap around the ball of your foot.
- Heel
Use a small support to lift your heel comfortably off the floor.
- Knee
Keep the leg long without locking the knee backward.
- Direction
Gently guide the strap to turn your sole inward and bring the inner edge of your foot toward you.
- Stretch
Hold briefly at a comfortable stretch along the outside of your lower leg.
- Release
Loosen the strap, return your foot to neutral and repeat on the other side.
Key technique points
- Turn the foot inward only a small angle.
- Do not move your knee.
- Do not place the strap over the tips of your toes.
- Do not apply sudden force to the ankle.
- Support the heel comfortably.
- Monitor the stretch along the outer muscles.
Common mistakes
Rotating from the knee
Do not turn your whole leg inward instead of inverting the foot.
Pulling hard inward
Do not use force that strains the outer ankle ligaments.
Curling the toes
Do not curl your toes instead of turning the sole.
Placing the strap on a narrow point
Do not place the entire pull on the big toe.
Forcing the foot downward
Do not add unnecessary end-range plantar flexion to the inversion.
Releasing suddenly
Do not return the stretched ankle to neutral without control.
Frequently asked questions
Peroneals Stretch: why is “Rotating from the knee” a mistake?
Do not turn your whole leg inward instead of inverting the foot.
Peroneals Stretch: why is “Pulling hard inward” a mistake?
Do not use force that strains the outer ankle ligaments.
Peroneals Stretch: why is “Curling the toes” a mistake?
Do not curl your toes instead of turning the sole.
Peroneals Stretch: why is “Placing the strap on a narrow point” a mistake?
Do not place the entire pull on the big toe.
Peroneals Stretch: why is “Forcing the foot downward” a mistake?
Do not add unnecessary end-range plantar flexion to the inversion.
Peroneals Stretch: why is “Releasing suddenly” a mistake?
Do not return the stretched ankle to neutral without control.
What should I focus on when doing Peroneals Stretch?
Turn the foot inward only a small angle. Do not move your knee. Do not place the strap over the tips of your toes. Do not apply sudden force to the ankle. Support the heel comfortably. Monitor the stretch along the outer muscles.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.