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 slightly off the floor. Drive the metatarsal bone down into the quarter. Hold for 3-5 seconds.
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. As you raise your heel, keep your knee over your ankle and drive your metatarsal down through the quarter.
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: Slightly raise your heel, keeping the ankle straight and resisting the pull of the band. Drive the metatarsal down into the quarter. Hold for 3-5 seconds.
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 around the balls of both feet.
Step 2: Slowly pull your feet apart and turn your feet out.
Step 3: Bring your feet back to a neutral position.
Step 4: Repeat 2-3 sets of 12-20 repetitions.
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: Standing next to a counter, lift one foot off the ground. Using the muscle in the bottom of your other foot, maintain your balance.
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 or physical therapist.