3-Step Simple Self-Care Remedies

Many many cases of weak ankles have been corrected by individuals performing simple self-care exercises.  There is no reason to suffer repeated ankle sprains or risk falling and injuring oneself, when the solution might cost merely a few minutes per day.  So, here's the solution:

Step 1:  Warming Up with Moist Heat

The Peroneus trigger points can be very tender and taut.  Moist heat is often very helpful to loosen them up and reduce the tenderness for compression in step 2.  A warm bath works, or placing a Fomentek bag over the outside of the calf for 10-15 minutes is great. 

Step 2:  Compression

The best tool for treating the Peroneus Group is one with knobs for concentrated compression.  

Use your self-care tool to compress the tender spots and taut bands you palpated.  Press into the muscle to pain tolerance ("good pain" - not pain that is sharp or makes you want to withdraw).  Hold for 10 seconds while completing at least two full breaths in and out.  Then continue searching for more tender spots until the entire muscle is covered.  

You can also roll out the trigger points with a self-care rolling tool.  Both tools work well in conjunction with each other.





Step 3:  Inversion / Eversion Ankle Exercise

Below is an excellent stretching and range of motion exercise for weak ankles.  

With the foot elevated off the floor, pull the heel inward (inversion) and then outward (eversion).  Repeat 20 reps for each foot, 2-3 times per day until your ankle is strong and you can pass your inversion test.  




Step 4:  Eliminate the Secret Cause / Perpetuating Factor - Morton's Foot!

One of the biggest causes of trigger points and myofascial dysfunction in the Peroneus Group is a very common congenital malformation of the big toe, wherein it does not develop as long as the second toe.  This condition is called Morton's Foot, and it is extremely important and easy to correct.

Here is a link to a previous newsletter we have written about this topic:  Correcting Morton's Foot.

With Morton's Foot corrected, you should immediately feel an improvement in your body's bio-mechanics.  There will be much less strain on your Peroneus Group and therefore less likelihood of developing trigger points and weak ankles!

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Take care!