Peroneal Stretch
A seated strap stretch that turns the sole of the foot inward and the toes back to lengthen the peroneals along the outside of the lower leg, handy for runners with a tight outer ankle.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the floor with one leg straight, a strap or band looped around the ball of that foot and the other knee bent.
Lift the heel of the straight leg just off the floor.
Hold the strap so it pulls on the inside edge of the foot.
Pull gently so the sole turns inward and the toes draw back until you feel the stretch along the outside of the shin and ankle.
Hold, then release and switch sides.
Breathing: Breathe slowly and ease into the pull on each exhale.
Coaching tips
Sole in, toes back
Knee straight and pointing up
Slow, steady pull
Common mistakes
Rolling the whole leg instead of turning the foot
Pulling hard enough to pinch the ankle
Letting the knee bend
Safety notes
Go easy on a recently sprained ankle: turning the sole inward loads the same ligaments.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.