Peroneus (Fibularis) Tertius
Peroneus (Fibularis) Tertius
Stretches
Stretches
Peroneus (Fibularis) Tertius LEG Stretch for All standing
Peroneus (Fibularis) Tertius LEG Stretch for All standing
How to perform the stretch:
1. Start in a standing position
2. Choose the target muscle or side of the body you intend to stretch
3. Bring the target foot to the rear, approximately 30cm behind and point the toes (plantarflex the foot) to place the dorsal toes on the mat
4. Turn the ankle ‘outwards to evert the foot
5. Laterally rotate the hip outwards 15 degrees of this target leg so that the knee ‘twists outwards’
6. Squat downwards by flexing at the knees to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Peroneus (Fibularis) Tertius LEG Stretch for All sitting
Peroneus (Fibularis) Tertius LEG Stretch for All sitting
How to perform the stretch:
1. Start in a sitting position with legs extended on a mat
2. Choose the target muscle or side of the body you intend to stretch
3. Flex the knee and hip of the target leg to bring the target foot in line with the opposite knee
4. Laterally rotate outwards the hip of the target muscle and place the ankle on the opposite knee
5. Turn the ankle ‘outwards to evert the foot and plantarflex the ankle to point the toes
6. Secure the ankle’s position with the opposite hand and place the other hand on the knee
7. Apply downward pressure to the target ankle to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Muscle Details
Muscle Details
The three muscles of the Peroneus (Fibularis) group are the; Peroneus Longus, Peroneus Brevis and Peroneus Tertius. They are often grouped together because their main action is eversion of the foot, although because of where their various tendons pass the lateral malleolus (base of fibula), their up and down actions differ.
Origin:
- Distal 1/3 of anterior fibula (distal & lateral aspect of extensor digitorum longus).
Insertion:
- Base of 5th metatarsal (dorsal surface).
Action:
- Eversion & dorsiflexion of foot.
Peroneus Tertius injuries are rare, but can occur with an excessive inversion and plantar flexion, such as occurs with Ballet Dancers ‘en Pointe’.