The peroneus longus is an important muscle in your lower leg. It starts at the top of the fibula before running down the outside of the leg and connecting to the foot with the peroneus longus tendon. Your peroneus longus muscles help you move your ankles, flex your feet, and maintain your balance.
Injuries related to the peroneus longus include peroneal tendonitis, ankle sprain, muscle strain, tendon dislocation (subluxation), and a painful condition called os peroneum syndrome.
Exercises to Strengthen the Peroneus Longus
The goal of strengthening the peroneus longus is to improve balance and to prevent or recover from injuries. Most people can safely perform the following exercises at home with minimal extra equipment:
Quarter Heel Raise
This exercise can be done anywhere. You don’t even need a quarter, but it does help you to focus on engaging the peroneus longus.
Step 1: Stand behind a chair. Place a quarter down flat under the first metatarsal, the bone under your big toe, of one foot.
Step 2: Using the back of the chair for balance, lift the other foot so that all weight is on the foot over the quarter.
Step 3: Raise your heel, keeping the ankle straight. Push down onto the quarter as much as possible.
Step 4: Still keeping the ankle steady, lower back down.
Try to perform 2 to 3 sets, each consisting of 8 to 10 repetitions of this exercise, on each side.
Modifications: You can make this exercise easier by raising both heels at the same time instead of working one leg at a time. Try to divide the weight evenly between your feet.
You can also perform this exercise seated with one foot on the floor. As you raise your heel, keep your knee over your ankle and your ankle straight and steady, and push down with your foot.
Band Heel Raise
This exercise is similar to the quarter heel raise but requires the use of a resistance band.
Step 1: Stand behind a chair. Place a quarter under the first metatarsal, the bone under your big toe, of one foot. Tie one end of the resistance band around the middle of that foot and then secure the other end laterally away from the body.
Step 2: Using the back of the chair for balance, put all weight onto that foot.
Step 3: Raise your heel, keeping the ankle straight and resisting the pressure to invert the foot as it comes off the floor. Push down onto the quarter as much as possible.
Step 4: Still keeping the ankle steady, lower back down.
Try to perform 2 to 3 sets, each consisting of 8 to 10 repetitions of this exercise, on each side.
Modifications: As with the quarter heel raise, you can perform this exercise on both feet at once or in a seated position.
Ankle/Foot Eversion
Eversion is the opposite of inversion and consists of tilting the foot away from the body, bringing your little toe out and up. Eversion exercises strengthen the peroneus longus and can help with peroneal tendinopathies.
Step 1: Sit with legs straight in front of you. Loop a towel or resistance band over one foot, pulling it taut against the arch.
Step 2: Slowly push your foot against the towel or band, moving it toward the little toe.
Step 3: Bring your foot back to a neutral position.
If you’re using a resistance band, you can perform repetitions of this exercise in a way that’s similar to the exercises above. If using a towel, an isometric version may be better. Push your foot against the towel for 30 seconds before releasing. Do two or three of these on each side.
Balance on One Foot
The peroneus longus helps stabilize the body, and balancing on one foot can help you work the muscle.
Step 1: Using the back of a chair for balance, lift one foot off the ground, keeping the other foot level and the ankle steady.
Step 2: Hold for 30 seconds.
Repeat 2 to 3 times on each side.
Modifications: You can increase the difficulty of this exercise by standing on different, softer surfaces or raising up onto the toes of your foot.
Safety Considerations
Take injury rehabilitation slowly. You want to work out the muscle without further stressing your original injury. Start with lower levels of difficulty and numbers of repetitions and build up from there.
If these exercises produce excessive pain or cause weakness, you should consult your doctor.