Lateral Ankle Rehab - Peroneal Strengthening
Do you suffer from chronic lateral ankle instability??
If so, this post is for you!
One of the most common overuse injuries causing lateral ankle pain is peroneus brevis tendinopathy (Brukner & Khan, 5th Ed 2017). As seen in the cover pic, the peroneus longus and brevis tendons cross the ankle joint within a tunnel, running through posterior to the lateral malleolus (behind that big bone on the outside of your ankle).
These muscles serve as ankle dosiflexors (toes to shin), in addition to being the primary evertors of the ankle (rotate the pink toe outwards).
Pain to this area can occur due to:
- excessive eversion of the foot
- excessive pronation of the foot
- secondary to tight ankle plantarflexors → excessive load on the lateral muscles
- excessive loading on the peroneals
Now, naturally when you do a lot of generalised ankle stability exercises and calf strengthening these guys will work anyways…. But for those with ongoing weakness or niggles in the lateral aspect of your ankle, these will likely be of great help!
1. SINGLE LEG 3PT TOUCH WITH LATERAL PULL
2. SL HEEL RAISES WITH LATERAL PULL
3. POWERBAND LEG ABDUCTION
4. BANDED LATERAL ROTATION
Give these a try and see how you go!
If you’ve sprained your ankle before and can’t seem to find a consistent long term fix we’d love to help! We offer face to face sessions at any one of our 3 Sydney locations. Alternatively, if you’re not from our area we have an online coaching platform available.
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