Peroneals Stretch
Description
The peroneals stretch targets the peroneal muscles on the outer side of the lower leg — the muscles that evert the ankle (turn the sole of the foot outward). They get tight from running, lateral movement, and ankle instability. The stretch involves rolling the foot inward (inversion) to lengthen these muscles.
Muscle Group
Equipment Required
Peroneals Stretch Instructions
- Sit on the floor with your right leg extended. Cross your left ankle over your right thigh.
- Use your right hand to grip the top of your left foot.
- Gently roll your left foot inward — bring the sole of your foot to face the ceiling.
- You should feel a stretch along the outer side of your left lower leg and ankle.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and shake out your foot. Switch sides.
- For a standing version: cross one foot over the other and roll the top foot inward.
- Repeat two to three times per side.
Peroneals Stretch Form & Visual
Peroneals Stretch Benefits
- Stretches the peroneal muscles on the outer calf
- Improves ankle inversion mobility
- Relieves tightness from lateral movement and running
- Helps prevent ankle injuries
- Useful for athletes in court sports
- No equipment needed
Peroneals Stretch Muscles Worked
- Peroneus longus and brevis
- Lateral ankle muscles
- Lateral foot fascia
Peroneals Stretch Variations & Alternatives
- Posterior Tibialis Stretch
- Seated Calf Stretch
- Standing Peroneals Stretch
- Banded Ankle Inversion Stretch
- Foam Roller Peroneals Release
