Peroneal Training
Peroneal Training
The peroneal muscles evert and plantarflex the ankle and help support the arch. I have demonstrated three exercises here that can be used to train the peroneal muscles and may be useful in helping prevent or rehabbing from an ankle sprain. By no means is this list exhaustive. These are just a few examples.
1️⃣ Band eversion and plantarflexion – the key here is to have the heels raised higher than the toes, so that the ankle is positioned in plantarflexion. From there, the band acts to pull the ankle toward inversion, so the evertors must work to resist the tension.
2️⃣ Monster Walk with Band at Toes – in this exercise, the band placement at the toes acts to pull the ankles into inversion, so, again, the evertors are put to work.
3️⃣ Heel Raises(Double Leg) – Perform the full calf raise on the painful side 3 sets of 8-12 reps (Optional weight can be added).
4️⃣ Heel Raises(Single Leg) – Perform the full calf raise on the painful side 3 sets of 8-12 reps (Optional weight can be added).
5️⃣ Ball Heel Raises – Plantarflexion with a ball ensures good positioning through the full range of movement.
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