Proper peroneal tendonitis massage techniques are a great way to jump start relief and promote long term healing. Pain associated with the peroneal tendon can make it hard to complete your normal daily activities due to pain in the lateral ankle and foot. Keep scrolling to learn how you can get started today.
These massages target problem areas including the peroneal muscle bellies that run along the side of the lower leg between, calf muscles, the peroneal tendons in the lateral ankle, and the outside of the foot where the tendons connect to bone at the 5th metatarsal.
Direct prolonged pressure to a muscle knot within a sore muscle is known as trigger point therapy. This can be done with your knuckles, thumb, or a massage ball. It’s important to note that this technique is specifically for the peroneal muscle itself and not bony areas or tendons, where this technique would most likely just cause further irritation.
To start, simply poke around in the peroneal muscles- both the peroneus brevis and peroneus longus- on the side of the lower leg until you find a sore spot. Then, apply as much pressure as you can tolerate without tensing up and hold for 60+ seconds. You should notice the tension gradually relaxing with time and you might be able to add more pressure as the pain slowly subsides. Repeat in as many areas as needed.
Getting deep into the sore muscles will release pain-relieving hormones and break up scar tissue for healing. Wrap both hands around your lower leg so that your thumbs are resting on the muscles on the side of the lower leg. Press deep into the muscles as you pull the thumbs away from each other an inch or two. Move incrementally along the muscles between the knee and ankle. Continue up and down for up to 5 minutes until you feel relaxed and experience pain relief.
Addressing the myofascia in the calf muscles be done with sustained pressure along the length of the affected muscles. Place the fingers at the bottom of the ankle at the lateral malleolus. Then, simply apply moderate to deep pressure as you move slowly up toward the knee along the fibula. You can also try starting from the knee and moving down to the ankle as well. Repeat the motion as needed for one to five minutes. Try using a foam roller or massage stick for a deeper massage.
To address the peroneal tendons, apply pressure to the outside of the ankle just below the ankle bone itself. If you poke around you should feel a particularly sore area that you will be focusing on. The tendon runs parallel with the lower leg. You want to apply a back and forth pressure perpendicular to these fibers. Use your fingers to apply strong pressure back and forth across this tendon. Continue for 2-5 minutes. This move can be very aggravating and will be particularly sore for the first minute or two, so start slowly.
Outside of directly addressing the peroneal muscles, often the foot muscles can benefit from massage to loosen up the general area as well. You can use your fingers or grab a massage ball to apply varying amounts of pressure to the bottom of the foot. You can alternate between trigger point therapy and deep tissue massage along the entire bottom of the foot.
Did you know that peroneal tendon massage can affect the entire lower body, easing symptoms of plantar fasciitis and other types of foot pain? Check out the therapeutic benefits to massage below:
Massage therapy is a great adjunct to other home treatment options. See our full guide here.
Differentiating between tendons, muscle, and bone can be difficult for an untrained eye and hand, making it possible that you don’t get the relief you want from self-massage. On the other hand, massage therapists, physical therapists are specifically trained in human anatomy and massage techniques that will optimize the benefits of massage and leave you feeling your best.
Outside of massage, a physical therapist or podiatrist can recommend other treatment options that will expedite rehab such as education, a home program of strengthening exercises and taping for foot and ankle stability. Consider a physical therapy consultation if you’re feeling unsure about massage or your other treatment options.
Sources:Peroneal Tendonitis Products