Peroneals Stretch

Setup

1. 01Sit on the floor or a chair and cross one ankle over the opposite thigh.
2. 02Grip the forefoot with the same-side or opposite hand.
3. 03A strap or rope around the forefoot works if reaching is uncomfortable.
4. 04Sit tall with the trunk relaxed.

Execution

1. 01Slowly pull the sole of the foot upward and inward, turning it toward the ceiling.
2. 02Add a gentle downward point of the toes to increase the stretch along the outer shin.
3. 03Hold when a clear stretch is felt on the outside of the lower leg.
4. 04Release slowly and repeat on the other side.

Checkpoints

• -The stretch is felt along the outer lower leg, not as pinching in the ankle joint.
• -The motion comes from the ankle and foot, not from twisting the knee.
• -Pressure builds gradually with no bouncing.
• -Breathing stays slow through the hold.

Common mistakes

• -Cranking the foot fast into a painful end range.
• -Twisting through the knee instead of the ankle.
• -Holding for only a few seconds and getting no change.
• -Confusing joint pain on the inside of the ankle for a productive stretch.