Whether you are a seasoned marathoner or a casual jogger, the key to efficient and injury-free running lies in the intricate balance of muscles and tendons throughout your legs. One often overlooked but crucial player in this symphony of movement is the peroneal muscles.
In this blog post, we’ll delve into the role of the peroneals in runners and discuss why paying attention to these muscles is essential for optimising your running performance.
The peroneal muscles and tendons are located on the outer side of your lower leg. Their primary mission is to keep your ankle stable during the complex movements of running.
Stability during Running
When you run, the peroneal muscles, help prevent excessive inversion (rolling inward) of the foot. This is particularly important during the stance phase of running when the foot makes contact with the ground. This is essential to maintaining balance and control, especially when navigating uneven terrain or making quick changes in direction during running. This stability is also crucial for avoiding injuries and maintaining a smooth, efficient gait.
Push-Off Power
While your calf muscles are major contributors to the push-off phase of running, the peroneus longus also plays a role in plantarflexion, aiding in the forward propulsion of your body. Ensuring these muscles are conditioned can optimise your push-off power.
Shock Absorption
The peroneal muscles contribute to absorbing and dissipating forces as the foot makes contact with the ground, helping to reduce the impact on the ankle and lower leg.
Foot clearance
The peroneus brevis plays a role in dorsiflexion, helping to lift the foot during the swing phase of walking, which is essential for proper clearance and preventing tripping.
Arch integrity
The peroneal muscles assist in maintaining the arch of the foot, providing structural support during both running and walking.
So, Are You Using Your Peroneals effectively?
Self-Check
Take a moment to assess your running techniques. Are you experiencing excessive ankle inversion? Do you feel stable on uneven surfaces? If not, it might be time to pay more attention to your peroneals.
Injury Prevention Strategies
Overuse or neglect of the peroneals can lead to conditions like peroneal tendinopathy. To keep these issues at bay, it’s crucial to incorporate specific exercises that target these muscles into your training routine.
Strengthening exercises, balance drills, and proprioception activities can contribute to overall peroneal health. Exercises like lateral leg raises, ankle eversions, and resistance band work can help build strength and stability.
Dynamic Warm-Up:
Prioritize a dynamic warm-up routine that activates the peroneals. Incorporate ankle circles, toe taps, and lateral movements to prepare these muscles for the demands of running.
When to look for professional help?
If you experience persistent pain or discomfort in your ankles or notice any abnormalities in your running gait or even suffering with recurrent ankle sprains or difficulty in maintaining balance during dynamic activities, we recommend you seek professional help.
When addressing peroneal instability, it would be beneficial to conduct a thorough examination to identify contributing factors. This may include assessing muscle strength, joint stability, gait mechanics, and neurological function.
Your peroneals are unsung heroes in your running journey. By understanding their role and incorporating targeted exercises, you can optimise their function, enhance your running performance, and reduce the risk of injuries. So, runners, are you using your peroneals effectively? It might just be the missing link to taking your runs to the next level.
Happy running!