Pain on outside of lower leg (peroneus brevis and longus, I believe). Any exercises I should be doing? Any experience?

I have had some similar issues as of late but maybe not the exact same muscles. I have been getting a lower leg massage about once a week at my gym. It hurts like hell when he works those muscles but it seems to help a lot. That gets kinda of expensive so if you can't do that try self massage.

You might want to go easy on the stretching also. Stretching a damaged muscle could be bad from what I have heard and read.

bump

Had the exact same pain in the same locations as you are describe and it ended up being a peroneal nerve strain brought on by one workout on a cambered road. Initially made it much worse by using the stick on it (thinking it was peroneal tendonitis). Ultimately fixed it quickly by doing "nerve glides" and icing post run--got that info from a PT.

Had this once before.

This stretch helped:

Stand with your feet together. With your heels still together, Put the ball of the foot that hurts on top of of the joint for your big toe. Bend your knees; that should stretch somewhere close to what hurts. Getting your foot higher up on something, or moving your heel out to a different angle might help. I can get at it by doing almost the same move with the ball of my foot up on a hard chair (kind of in a "Captain Morgan" kind of pose...).

Good luck.

Thanks. Is it possible for you to describe these nerve glides?

Wow. Bumping this, because I was amazed how this stretch immediately revealed a very tight spot in my right peroneal muscle that has been bothering me lately. Very effective stretch, though the movement is subtle. Wanted to bring it to others' attention if you are having this problem too.

North Coast wrote:

Had this once before.

This stretch helped:

Stand with your feet together. With your heels still together, Put the ball of the foot that hurts on top of of the joint for your big toe. Bend your knees; that should stretch somewhere close to what hurts. Getting your foot higher up on something, or moving your heel out to a different angle might help. I can get at it by doing almost the same move with the ball of my foot up on a hard chair (kind of in a "Captain Morgan" kind of pose...).

Good luck.

I just used that stretch, and it was the best thing I've felt in years. I've never figured out how to properly stretch that area, but that stretch reached exactly where I needed it to! Thanks.

THANK you for this stretch! I developed this peroneus brevis strain recently and used to just roll my foot laterally to stretch it - all that did was make it burn worse! Thank you for this stretch. I'll be doing it frequently!

North Coast wrote:

Had this once before.

This stretch helped:

Stand with your feet together. With your heels still together, Put the ball of the foot that hurts on top of of the joint for your big toe. Bend your knees; that should stretch somewhere close to what hurts. Getting your foot higher up on something, or moving your heel out to a different angle might help. I can get at it by doing almost the same move with the ball of my foot up on a hard chair (kind of in a "Captain Morgan" kind of pose...).

Good luck.

Thanks a million for this stretch!! I have been having pains with my peroneus brevis tendon for 2 days now, even just walking sucks, I think wearing my orthodics too long for the first time in months caused it. You are a life saver!!

I have had this type of pain for several weeks so I'm bumping this thread in case anyone else is dealing with pain in the side of their calf.

North Coast wrote:

Had this once before.

This stretch helped:

Stand with your feet together. With your heels still together, Put the ball of the foot that hurts on top of of the joint for your big toe. Bend your knees; that should stretch somewhere close to what hurts. Getting your foot higher up on something, or moving your heel out to a different angle might help. I can get at it by doing almost the same move with the ball of my foot up on a hard chair (kind of in a "Captain Morgan" kind of pose...).

Good luck.

Thank you North Coast. Not a runner, I hurt myself in Zumba Class. Your stretch is helping me recover.

Whoah, so weird. I was just looking at this thread yesterday, what are the odds that it happened to be bumped now? Experiencing similar problems, though mild.

Can someone clarify the stretch a bit? Do you place the ball of one foot on top of the joint of the big toe of the other foot? I think I'm either doing it wrong or my issue is not with peroneus brevis/longus. If anyone could post a quick picture that would help a ton.

North Coast wrote:

Had this once before.

This stretch helped:

Stand with your feet together. With your heels still together, Put the ball of the foot that hurts on top of of the joint for your big toe. Bend your knees; that should stretch somewhere close to what hurts. Getting your foot higher up on something, or moving your heel out to a different angle might help. I can get at it by doing almost the same move with the ball of my foot up on a hard chair (kind of in a "Captain Morgan" kind of pose...).

Good luck.

Thank you so much. I just googled my symptoms and landed on this brilliant piece of gold. I hope that you were given some type of award for this post.

North Coast wrote:

Had this once before.

This stretch helped:

Stand with your feet together. With your heels still together, Put the ball of the foot that hurts on top of of the joint for your big toe. Bend your knees; that should stretch somewhere close to what hurts. Getting your foot higher up on something, or moving your heel out to a different angle might help. I can get at it by doing almost the same move with the ball of my foot up on a hard chair (kind of in a "Captain Morgan" kind of pose...).

Good luck.

Two thumbs up 7 years later!

Can you please explain it a bit, like balls of one feet over other or on same. Any link to pic or video will be great

North Coast wrote:

Had this once before.

This stretch helped:

Stand with your feet together. With your heels still together, Put the ball of the foot that hurts on top of of the joint for your big toe. Bend your knees; that should stretch somewhere close to what hurts. Getting your foot higher up on something, or moving your heel out to a different angle might help. I can get at it by doing almost the same move with the ball of my foot up on a hard chair (kind of in a "Captain Morgan" kind of pose...).

Good luck.

Similar to this:

http://www.irunningtips.com/wp-content/uploads/2012/04/Ankle_Inversion1.jpg

But instead of using the block of wood you put the ball of the foot of the painful side on top of the foot of the non painful side. After you are in position bend the top leg(painful side) at the knee. You should feel a strech of the peroneus brevis (outside of lower leg).

BTW: This strech works like magic, exactly targeting the peroneus brevis.

I think this stretch just instantly relieved the calf-pain that I was having on and off for two years, always unsuccessfully trying to massage it out or stretch through casual calf stretches. Wow. And I was already starting to think it might be a clot ;D

You have to ask yourself why you have developed this lateral lower leg pain? The answer is in your lateral hip (min/med) plus the right internal oblique and left external oblique. Stop icing ..just useless. Make an appointment with a practitioner that understands the sling system and the spiral line.

Why are you flexing your ankle? Are you a rough trail runner?