Following an injury to the Peroneus Brevis, it is important to regain full movement at the ankle, to prevent future injuries. Here are some exercises which can be used to achieve this.
The rehabilitation guidelines below are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.
Peroneal muscle stretch
The ankle inversion stretch or peroneal stretch specifically targets the peroneus brevis and peroneus longus muscles and is probably the most important stretch for peroneus brevis tendon rehabilitation. The ankle is turned with the hands so the soles of the feet face upwards. Very gently increase the stretch using the hands to apply more pressure. Hold the stretch initially for 10 seconds and repeat 3 times building up to 20 seconds 4 or 5 times. It is important not to over-do this stretching exercise particularly in the early stages. Less is sometimes more.
Play peroneal muscle stretch video.
Place the leg to be stretched behind and lean forward against a wall or fixed point, ensuring the heel is pressed in contact with the floor at all times. A stretch should be felt at the back of the lower leg. If it isn't then move the leg back further. Hold the stretch for 20 to 30 seconds and repeat 5 times. Repeat daily. The stretch should not be painful, relax into it. If you experience pain, particularly at the from of the ankle then take a step back and rest. If you still cannot feel a stretch then stretching on a step may be more appropriate.
Play calf muscle stretching video.
Soleus muscle stretch
This exercise stretches the lower calf muscle called the soleus. In order to stretch the soleus muscle the knee of the stretching leg needs to be bent to eliminate the large gastrocnemius muscle for the stretch. One leg should be placed behind with the knee bent and lean against a wall bending the knee and keeping the back heel in contact with the floor. A stretch should be felt lower at the back of the leg. If not then an advanced version of this can be done by placing the forefoot against the wall in front with the heel on the floor and push the knee towards the wall. Again, hold for 20 to 30 seconds and repeat 5 times. Repeat daily.
Play soleus muscle stretch video.
Front of the leg stretch
This exercise stretches the front of the ankle. Kneel on the floor and try to push the foot gently downwards so the front of the ankle is in contact with the ground. To make this harder, you can raise the knee a little. Hold for 20 to 30 seconds, repeat 5 times and stretch daily.
Play shin stretch video.