The lateral lower-leg is predominately comprised of the peroneus longus and peroneus brevis muscles. Both originate in the fibula and insert on the metatarsals and are responsible for plantar flexion and eversion of the foot. Poor tissue tolerance within these muscles can lead to peroneal tendonitis, lateral leg compartmental syndrome, shin splints, and lateral foot and ankle pain.
In addressing this area, you can use either a TP Ball or Footballer. You will want to position one leg bent out in front of you, while the other leg is bent behind you (hurdle sit). This position will allow you to lean your body weight over your front leg. Next, place the TP tool on the ground and make contact with the lateral portion of the lower leg by resting it on top of the TP tool. Using both hands, apply pressure to the leg above the TP tool. One hand can also be used to hold the foot and offer guided pressure (see image below).
Trigger Point Performance Therapy can offer relief to this area though the following manipulations:
- In a slow and controlled fashion, move leg over TP tool to locate adhesions.
- Apply pressure, as tolerated, onto the lateral portion of the leg.
- Take several deep breaths and allow the muscle to relax.
- Create small circles over the top of the TP tool while maintaining pressure
This manipulation should require approximately 2 minutes per leg.