The peroneal muscles and tendons are on the outside of the lower leg and foot. Running on sloped surfaces or wearing shoes that cause excessive wear on the outside of the sole can strain your peroneal tendon. When these muscles and tendons are strained or injured, moving your foot to the outside or even walking becomes difficult. In order to rehabilitate the peroneal muscles and tendons, you must stretch the area to help it heal.
Standing Calf Stretch
Performing standing calf stretches every day will help stretch the peroneal tendon. Stand facing a wall approximately an arm's length away. Place your hands on the wall, palms down, and step forward toward the wall with the leg you don't intend to stretch. Keep your other leg at the starting position.
Slowly lean towards the wall, keeping your feet flat, until you feel a stretch in the back of your leg. Hold this position for 30 to 60 seconds before resting for 30 seconds. Repeat this three times a day.
Seated Peroneal Stretch
Seated peroneal stretches target the peroneal tendon specifically, allowing for a soft, controlled stretch. Start by sitting on a chair without arm rests. Pick the leg you intend to stretch up and rest it across your knee. Relax your foot. With your hands, slowly pull your foot upwards as though you're trying to look directly at the sole. Hold this stretch for 20 to 30 seconds before resting for 30 seconds. Repeat this stretch three times a day.
Seated Towel Stretch
Seated towel stretches target the peroneal tendons and provide a targeted stretch to help the area gain flexibility. Sit on a hard surface such as the floor with the leg to be stretched extended out in front of you. Loop a towel around the bottom of your foot and lightly pull the towel towards your body as though you're trying to point your toes at your face. Hold this stretch for 30 to 60 seconds before releasing and resting for 30 seconds. Repeat this stretch three times a day.