Between a calf and a hard place

The outer edges of the lower legs are a tricky place to really get a deep stretch, but they’re often in need of some loosening on most of us. The peroneal muscles, also referred to as the fibular muscles lie on the outside of the lower leg between the shin and the calf, attaching from the head of the fibula to the ankle. They lie outside of the shin splint muscle (tibialis anterior). If you’ve had or are experiencing any lateral ankle issues, knee strain, lateral thigh/IT band, it’s probably worth spending a little time stretching this hard to get area. I twisted my ankle 9 years ago and it still aches from time to time from built up scar tissue. Deeply stretching this area helps immensely to hydrate the stuck connective tissue. This is an area that will ache for attention after unintended hilly walks in flip flops, or high heels.

If you’re ankle is currently inflamed, avoid a deep stretch and just stick with gentle range of motion, like ankle circles. As with all movements, see how it feels in your body and if it doesn’t feel good, stop.

Best Stretching and Strengthening Exercises for the Peroneal Muscles:

Gentle seated fibular muscle and hip stretch too! Grab pinky-side of foot and gradually twist foot towards you, so palm of foot faces you.

Forward fold deep fibular stretch. This is the deepest stretch, just be cautious of your ankle. From forward fold, reach towards your toes, engage your quads (lift kneecaps). Slowly roll to outside edge of foot to be stretched and shift weight slightly to the outside edge. the inside arch will come up. the more you shift weight to outside edge of foot, the juicier the stretch.

Lunge. Same as forward fold but with wider stance. Helpful if you have trouble touching your toes.

Foot position for forward fold and lunge.