The peroneal muscles are located on the outside of the lower leg and help to control ankle movement. They can be injured by overuse, sudden twisting of the ankle, or direct impact.
Quick Guide:
- Symptoms of a peroneal muscle injury
- Treatment options for peroneal muscle injuries
- Preventing peroneal muscle injuries
Symptoms of a peroneal muscle injury
- Pain on the outside of the lower leg
- Swelling and bruising
- Weakness or instability in the ankle
- Difficulty walking or running especially tennis
Treatment options for peroneal muscle injuries
- Rest: Avoid putting weight on the injured ankle until the pain and swelling subside usually 48 hours.
- Ice: Apply ice to the injured area for 20 minutes at a time, for the first 24 hours.
- Compression: Wrap the injured area with an elastic strapping such as rocktape to help reduce swelling.
- Elevation: Keep the injured ankle elevated above the level of your heart to help reduce swelling.
- Anti-inflammatory medication: Over-the-counter or prescription anti-inflammatory medications can help to reduce pain and swelling.
- Physical & shockwave therapy: Shock wave & Physical therapy can help to strengthen the peroneal muscles and improve ankle stability.
Preventing peroneal muscle injuries
- Warm up before exercising using a foam roller and therabands.
- Wear supportive footwear with orthotics for extra support and stability of your ankles.
If you are experiencing pain on the outside of your lower leg, it is important to see a podiatrist that is experienced in sports injury management to rule out a more serious injury.
From my experience here are additional tips for preventing peroneal muscle injuries:
- Gradually increase the intensity and duration of your workouts.
- Listen to your body and take breaks when you need them.
- Cross-train with other activities that don’t put as much stress on your ankles.
- If you have a history of peroneal muscle injuries, give me a call or DM about ways to reduce your risk of reinjury.