This region contains muscles that run from the top of your foot all the way up the front of your shin (extensor hallicus, extensor digitorum and anterior tibialis), as well as, muscles running from your outside ankle bone all the way up to your knee (the peroneal muscles).
In this section you will find our available treatment plans as well as the different self treatment techniques on this site.
Injury Treatment Plans for this area:
(* note. each treatment plan includes a free downloadable PDF. Here’s a post on how to use them.)
1) Peroneal tendonitis. Click here.
2) Shin splints. Click here.
This is part of our “Injury of the Week” blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system.
Foot Extrinsics: The peroneals. This post was part of a in depth blog series about foot self evaluation and treatment.
Individual Parts of Self Treatment System:
Part 1. Self Muscle Massage.
Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the shin/outside lower leg using a foam roller and tennis ball. Click here.
Part 2. Mobilizations.
- Blog post on mobilization techniques for the peroneals and shin muscles using a tennis ball. click here.
Part 3. Stretching.
- Blog post on beginner, intermediate, and advanced stretches for the shin/outer ankle. Click here.
Part 4. Kinesiology tape.
- Blog post on taping for shin splints (anterior tibialis). Click here.
- Blog post on taping for the peroneals. Click here.
- Blog post on taping for medial tibial stress syndrome. Click here.
- Blog post on taping for pain/swelling following an ankle sprain. Click here.
Part 5. Strengthening
Right now our strength advice is specific to our “injury of the week” blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).