Individuals with flat feet or who experience flat feet when performing an overhead squat are likely to have tight peroneal muscles according the National Academy of Sports Medicine's "Essentials of Sports Performance Training." The peroneal muscle is located on the side of your leg and connects into your foot. It is an important stabilizer of the foot, and it is important to keep it at its optimal length by adequately stretching the muscle after running.
Standing Peroneal Stretch
Stand facing a wall and place your hands on the wall. Place your right foot 1 foot away from the wall and your left foot 1 foot directly behind your right foot. Keep your bodyweight on your left foot. Turn your right foot so that your small toe and side of your right foot are against the ground. Keeping your right foot on the ground, place a small amount of your bodyweight onto your right foot until you feel a pull on the outside portion of your right leg. Hold this position for 30 seconds, and then switch feet and repeat the stretch on your left leg.
Seated Peroneal Strech
Sit on a chair with your feet flat on the floor. Lift your right leg off of the ground and place your right ankle and lower leg across your left knee. Grab your right foot with both hands and gently pull upward until you feel a stretch on the outside portion of your foot and ankle. Hold this position for 30 seconds and then switch the positions of your legs and repeat the stretch on your left foot.
Stretching Program
MayoClinic.com states that you should warm up prior to stretching. For the peroneals, 10 to 15 minutes of walking or light jogging should be sufficient to prepare these muscles for stretching. When you stretch, make sure you ease into the movement and avoid bouncing. This can cause increased strain on the peroneal and can cause injury. Perform each stretch three times on each side for a total of 12 total holds. You should perform these stretches consistently with at least two to three stretching sessions per week.
Considerations
If you have recently had an ankle injury, such as a broken bone or sprained ankle, you should avoid doing the peroneal stretches until you have been medically cleared. Peroneal stretching should only be used to maintain or improve flexibility of your ankles. Peroneal stretching will not correct any chronic condition of the ankle such as arthritis or bursitis.
References
- "NASM Essentials of Sports Performance Training"; Lippincott Williams & Wilkins; 2009
- National Academy of Sports Medicine: Overhead Squat Solutions Table
- Sports Injury Clinic.net: Peroneal Stretch
- Sports Medicine International Institute: Injury Prevention for Runners
- MayoClinic.com; Stretching - Focus on Flexibility; February 2011
