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What Exercise Works the Peroneus Longus?
The peroneus longus muscle is located on the outside of your calf and runs from the head of the fibula to the first metatarsal in your foot. Along with turning your foot out to the side, the peroneus longus aids in ankle stability. When properly strengthened, the muscle can help you to be more balanced and agile on your feet.
Calf Raises
Normally utilized to work your calves and ankles, calf raises can help to strengthen your peroneus longus. Stand tall with your feet hip-width apart, stomach pulled in and shoulders sliding down your back. Place your hands on a wall or chair for stability if necessary. Press through your toes to lift your heels off of the ground as high as possible. Lift your heels straight up and avoid any rotation in your feet or ankles. Hold the lift for one count and return to starting position.
Consider This
Once you have mastered the basic calf raise, consider performing variations to increase the challenge. Single leg raises are performed with one leg lifted in the air. Stand on a step for elevated calf raises, which allows your heel to drop below floor level for a calf and ankle stretch. Angled calf raises, with your toes turned out by 25 to 30 degrees, can help you isolate the peroneus longus. Perform calf raises two to three times per week. Aim for three sets of eight to 12 repetitions per workout.
References
- Loyola University Medical Education Network: Peroneus Longus
- American Council on Exercise: Standing Calf Raises - Wall
- Davda K, Malhotra K, O’Donnell P, Singh D, Cullen N. Peroneal tendon disorders. EFORT Open Rev. 2017;2(6):281-292. doi:10.1302/2058-5241.2.160047
- Shi F-D, Hess DE, Zuo J-Z, et al. Peroneus Longus Tendon Autograft is a Safe and Effective Alternative for Anterior Cruciate Ligament Reconstruction. J Knee Surg. 2019;32(8):804-811. doi:10.1055/s-0038-1669951
- Hallinan JTPD, Wang W, Pathria MN, Smitaman E, Huang BK. The peroneus longus muscle and tendon: a review of its anatomy and pathology. Skeletal Radiol. 2019;48(9):1329-1344. doi:10.1007/s00256-019-3168-9
- Pfefer MT, Cooper SR, Uhl NL. Chiropractic management of tendinopathy: a literature synthesis. J Manipulative Physiol Ther. 2009;32(1):41-52. doi:10.1016/j.jmpt.2008.09.014
- Bashir J, Panero AJ, Sherman AL. The emerging use of platelet-rich plasma in musculoskeletal medicine. J Am Osteopath Assoc. 2015;115(1):24-31. doi:10.7556/jaoa.2015.004
- Else B, Emel TJ, Kern T, Cavanagh LE, Allen TW. Peroneus Longus Rupture at Its Origin Managed With Platelet Rich Plasma. J Am Osteopath Assoc. 2015;115(10):622-624. doi:10.7556/jaoa.2015.123
- Greathouse DG, Halle JS, Dalley AF. Terminologia Anatomica: revised anatomical terminology. J Orthop Sports Phys Ther. 2004;34(7):363-367. doi:10.2519/jospt.2004.0107
Writer Bio
Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis" and others. She holds a Bachelor of Business Administration from Temple University.