Peroneus brevis is one of the peroneal muscles that runs down the outside of your lower leg and enables you to turn your foot outward and raise the front of your foot off the ground when taking a step, known as plantar flexion. One of the most common injuries is a rupture or tear to the peroneal tendon, which attaches the muscle to the outside of your foot, and is usually caused by overuse of the peroneus brevis. Strengthening and stretching exercises for the lower leg can help prevent and/or recover from an injury.
This exercise helps strengthen your calf muscle, which can help prevent overreliance on your peroneus brevis. Stand on a step with your heels hanging over the edge and make sure you can hold on to a wall or hand rail for support. Bend your knees slightly so your calf muscles aren’t fully extended, then raise your heels as high as you can. Lower back down to the starting position and repeat as many times as you can. As your strength improves, try doing the calf raises on one leg at a time.
Sit in a chair and place one ankle on the knee of your other leg, the foot of which should be planted on the floor. Point the toes of your raised foot and then use your hands to gently rotate your ankle so the sole of your foot points toward the ceiling. You should feel a stretch down the outside of your lower leg; hold it for up to 30 seconds then relax and repeat on the other leg.
Plantar Flexion Exercise
To do this exercise, you will need an exercise band, which you wrap around the ball of one foot while sitting on the floor with your legs straight out in front of you. Hold firmly on to the ends of the band with both hands and pull them gently toward you as you point your toes, then raise your toes up toward the ceiling. Do three sets of 10 repetitions on both legs.
Stand facing a sturdy wall and place your hands on it at shoulder height and about shoulder-width apart. Your toes should be a couple of inches from the wall then take a step back with one foot, keeping both feet point directly forward. Bend the knee of your front leg and lean into the wall to stretch the calf muscle. Hold for up to 30 seconds and repeat several times on both legs.