Do you often roll your ankle? Let's talk about the Peroneus Longus muscle!

Do you also suddenly roll your ankle while walking on the street, going up or down stairs, or even just standing? Or do you feel a slight pain or stiffness starting from the outside of the ankle area until the ankle straightens up? These are common problems for many people in our country. Some people don't pay much attention to this. They just think, "I've rolled my leg again." But this frequent rolling of the ankle and the pain that comes with it may be giving us a clue about something important. That is the weakness of the 'Peroneus Longus' muscle in our leg.

What is Peroneus Longus? Let's understand it very simply.

Okay, now you're probably thinking, what a strange name this is. The Peroneus Longus is a very important muscle that starts on the outside of our leg, just below the knee, at the shin, and goes through the ankle to connect to the foot. To be precise, it starts at the top of the small bone (fibula) on the outside of our shin.

Think of it like a strong rubber band attached to our leg. This muscle has three main functions:

1. Ankle movement: This muscle helps when we rotate our ankles back and forth, and when we raise and lower our ankles.

2. Helping to flex the foot: This helps to turn the foot down and out.

3. Maintaining balance: This muscle plays a major role in keeping us upright and not leaning to one side while we walk, run, or stand, especially on uneven ground.

Simply put, the Peroneus Longus is a silent hero that works to maintain the balance of your body.

What disorders can be associated with this muscle?

When this muscle becomes weak, or is injured through overuse, various problems can arise. Let's take a look at what they are.

Simple exercises to strengthen the Peroneus Longus muscle

The main goal of strengthening this muscle is to improve balance and prevent future injuries. If you are already recovering from an injury, these exercises can also be used to help with the recovery process. Most of these exercises can be done at home without any additional equipment.

1. Coin Method (Quarter Heel Raise)

This is a simple exercise that you can do anywhere. Although the name says "Quarter", you can use a coin like a 5 rupee coin.

• Step 1: Stand behind a chair with your hands on the back of the chair. Place a coin under the bone below the big toe (first metatarsal) of one foot.
• Step 2: Now hold onto the chair, balance yourself, and lift your other leg off the ground a little. Your full weight is now on the leg that is on top of the coin.
• Step 3: Slowly lift your heel just above the ground. At that point, press the coin firmly into the ground with the bone under your big toe. Hold for 3-5 seconds.
• Step 4: Without moving your ankle, slowly lower your heel back down.

Try to do this 8-10 times on each side, 2 or 3 rounds like that.

Variations: If this is too difficult, instead of lifting one leg, keep both feet on the floor and lift both heels at the same time. The weight should be evenly distributed on both sides. You can also do this while sitting in a chair.

2. Rubber band method (Band Heel Raise)

This is similar to the exercise above, but here you need a resistance band.

• Step 1: As in the exercise above, stand behind a chair and place a coin under the first metatarsal of one foot. Now place one end of the rubber band in the middle of that foot and wrap the other end out to the side, away from your body (e.g., around a table leg).
• Step 2: Hold onto the chair, balance yourself, and put all your weight on that leg.
• Step 3: Against the pull of the rubber band, keep your ankle straight and lift your heel slightly. Press the coin firmly against the bone under your big toe. Hold for 3-5 seconds.
• Step 4: Slowly lower your heels back down.

Do this 8-10 times on each side, 2-3 rounds.

3. Ankle/Foot Eversion

Eversion is the act of turning the foot outward from the body at the ankle. Specifically, your little toe points outward and upward. This really strengthens the Peroneus Longus muscle.

• Step 1: Sit on the floor with your legs straight. Place a towel or resistance band around the bottom of your feet, just below your toes.
• Step 2: Now slowly turn your feet outward while pulling them to the sides.
• Step 3: Slowly bring your feet back to the center.
• Step 4: Do this 12-20 times, 2-3 rounds.

If you're using a towel, you can also do it as an isometric exercise. That is, squeeze your foot outward, hold for 30 seconds, and then release. Do this 2-3 times on each side.

4. Balance on One Foot

This is one of the simplest and most effective exercises. One of the main functions of the Peroneus Longus muscle is to maintain balance. So this exercise greatly improves that ability.

• Step 1: Stand near a table or counter and lift one leg off the ground. Use the muscles in the bottom of the leg that is on the ground to maintain balance.
• Step 2: Hold this position for 30 seconds.

Repeat this 2-3 times on both sides.

Variations: If you want to make this more difficult, you can do it while standing on something soft, like a pillow, or by closing your eyes, or by reaching up with your fingertips.

Things to keep in mind when doing this exercise

Remember, if you're recovering from an injury, you should start very slowly. Your goal should be to strengthen the muscle without further damaging it. So start with a low number of repetitions and gradually increase the repetitions.

If you add these simple exercises to your daily routine, you will definitely be able to get rid of frequent ankle rolling and the associated pain, and have stronger and more stable legs.

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