Peroneus Longus

What to do with a tight one?

1 to 20 of 25 messages
08/11/2012 at 22:42

Until today I didn’t even know I owned such a thing, let alone the discomfort it could cause if it was tight.  Over and above sports massage and liberal application of deep heat, does anyone know a suitable course of treatment / likely period of rest / general tips, to get rid of the bloody thing?


09/11/2012 at 07:51
Stretch it as if doing an Achilles stretch put turn your foot onto its side until you feel it stretch. 3x15secs three times a day. Often it will just disappear like that. If its only mild pain, I usually run through it.
09/11/2012 at 09:47

ditto what nellyb said although i have found it easier to sit down, put the offending ankle on the other knee, and pull the base of the foot gently towards you



09/11/2012 at 09:57

Interesting, thanks.  My pain is localised to the knee area.  I'd previously self-diagnosed the issue to be ITBS and worked for a week to fix that.  Sports masseuse tells me otherwise.

Very tight (and this morning as a result of massage, painful) below knee on outside of lower leg.

Are the same stretches still suitable?

09/11/2012 at 10:08

i would have thought so

09/11/2012 at 10:13

theres a very helpful website here that shows you what muscles do what action

also just thought, i think peroneus longus pain tends to be towards the ankle (although i could be wrong).
it may be something to do with one of your calf muscles (Gastrocnemius), look at lateral leg pain on this site

10/11/2012 at 23:28

Right,  I've cribbed below pic from US Runners World website where same issue was discussed back in 2010 and no resolution found.

Star is location of the ache and the arrows indicate where it's tender / painful to touch:

I can ping about the place without issue; up / down stairs and then all of a sudden out of nowhere, sometime when static, the ache presents itself.  I've stretched everything and foam rollered IT but the issue seems only to hide for a short while.

I want to avoid taking a hack saw to leg out of frustatioin.  Any clues / leads most welcome!


12/11/2012 at 11:29

When you say you have "foam rollered IT" by IT do you mean your IT Band or the muscle you indicated?

12/11/2012 at 11:46

MM ... calf, soleus, ham, quad and gleuts being stretched twice daily. IT and now piriformis being foam rollered and I've recently found on t'internet a video on how to stretch the peroneus longus.

The knee ache seems to have subsided somewhat, although it occasionally produces cracking/snapping noise suggesting something is still awry and tenderness at top of peroneus longus (directly below knee) remains ever-present.

12/11/2012 at 11:52

maybe just a case of time, gentle stretching, ice & massage.

I have problems with mine last year, but it was at the other end by the ankle and took 2-3 weeks before it was anywhere near better (using lots of the above!)

I use zero drop shoes and had to switch to shoes with more built up heels until it was recovered so as not to overstretch it.


12/11/2012 at 12:09

It's a real b*gger.  I tend not to eat particularly healthily, which running / triathlon training tends to counterbalance, however, forced rest combined with the associated "blues" isn't fun.

Regardless, thanks for contribution.  I shall continue to hope that the peroneus longus messiah might still appear.

12/11/2012 at 12:14

no i didnt rest either (oops), but continued to hobble and limp my way through the training i was doing at the time

18/06/2015 at 20:10
Hi proven robbie W I know this post goes back a long way but would be interested to know how it all turned .out as I have the same problem cheers Eric
16/11/2015 at 17:18

Hi, I also have the same issue and would be interested to hear how it turned out for you. 

16/11/2015 at 20:22
Hi Laura this has been a nightmare I have not had a proper run for 7 mth .iI have seen 3 different sport physio
.most thought it was tendonitus 3 mth treatment no improvement. Next thought to be muscle problem deep tissue massage still no improvement .i have now had back treatment which fingers x seems to be helping .i really hope you are more successful than i have been .my mistake was not to rest it long enough at the beginning .please rest to give it time to repair .i have had a very deppressive 7 mth let me know your symptoms. I found stretching made it worse . Good luck
16/11/2015 at 20:35

No point at all stretching it, if you don't know why it's tight in the first place. Most bodily things get tight as a protective mechanism. You don't want to physically stretch out your protection......

Ignore the diagnosis, find out why.

16/11/2015 at 21:18
I suffered with it in my left leg last year from January to May. I managed to run a bit within that time but no more than 5k distances. From May onwards it's been fine but now I've got the same pain in my right leg! It's so frustrating. I've had physio both times - around 7 sessions last year . He did massages and accupuncture and recommended the foam roller. To be honest I don't know whether those sessions helped at all, I think it was ultimately the back step from running that helped. I'm seeing a different physio now for the right leg and he has advised me to do strength exercises for my legs and glutes as he thinks it's a muscle imbalance or poor biomechanics. i feel bad for you Eric as it sounds as though you have suffered with it worse than me. I just hope my right leg clears up like my left did! Definitely rest is key - I continued to run through the pain last year and it just got a whole lot worse and would hurt every day constantly.
16/11/2015 at 21:48
Laura have you had mri scan .The problem if it's tendinitis and not sorted it becomes tendonisis which is a chronic non inflammatory condition which is hard to solve .This is my first injury in 30 yrs and never realised how bigger part of my life running is .I am going to try a mile tomorrow and build it up gradually .If u act sensible your b ok .The problem is you get so much conflicting advice .gp says to keep say rest !! Do you get pain when u run or after mine tended to get worse after
16/11/2015 at 22:44
I have not had a MRI. Neither physio ive seen has mentioned that. I have done lots of reading and you are right - everyone says something conflicting! I am hopeful that the strength training exercises will help me. Mine hurts after running - usually starts to hurt a couple hours afterwards. At its worst it would hurt every day and would get remarkably worse as soon as I started running.
17/11/2015 at 09:27
What are the strength exercises your doing and how many times a day do you do them thanks
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