Peroneus Longus

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?

Thanks.

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

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?

i would have thought so

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

http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html

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 http://www.triggerpoints.net/leg-ankle-foot.htm

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:

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

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.

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.

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.

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