Leg Pain and Foot Tendonitis:
Causes, Treatments, and Relief Exercises

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Individuals engaged in strenuous occupations, activities, or repetitive tasks involving their leg may develop tendonitis in the foot and experience leg pain. It is possible to experience one without the other.

However, pain in the leg often leads to foot tendonitis, so most people will experience both at the same time. The primary causes are magnesium deficiency, muscle restriction, and chronic inflammation.

This article explores these causes and provides effective non-surgical treatments and preventive strategies for managing leg pain and foot tendonitis. Note that in this context, "leg" strictly refers to the portion between the knee and ankle joints.

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Article Summary

• Root Causes: Magnesium deficiency, muscle restriction, and chronic inflammation are the primary drivers of leg pain and foot tendonitis.
• Injuries: Common injuries include shin splints, Achilles tendonitis, plantar fasciitis, tibialis anterior tendonitis, posterior tibial tendonitis, peroneal tendonitis, and foot extensor tendonitis.
• Symptoms: Common symptoms include sharp or dull leg pain, leg cramps, burning sensations in the foot, stiffness, swelling, tenderness, and difficulty walking or standing.
• Treatment: Use self-myofascial release (SMR) exercises to massage and keep the leg muscles pliable. SMR is the fastest way to treat and prevent these injuries.
• Traditional Relief Options: Alleviate symptoms without addressing the underlying cause. Holistic solutions like the TitaniumPhysique Tendon Recovery Program can fix and prevent tendonitis problems.

Table of Contents:

1. Causes
2. Tendonitis vs. Tendinosis
3. Symptoms
4. Treatment & Prevention
5. How to Fix Root Cause
6. Relief Exercises

Causes of Leg Pain and Foot Tendonitis

In this section, we’ll cover the root causes, leg muscle dysfunction, joint and ligament issues, and general factors contributing to these conditions.

Root Causes

Root Cause #1: Magnesium Deficiency

Around 70 to 80% of people in the U.S. are magnesium deficient, which significantly impacts muscle and tendon health, particularly in the legs and feet.

Calcium helps muscles contract, while magnesium aids in relaxation. Excess calcium causes muscles to remain tense, straining tendons and leading to joint inflammation and pain in the leg and foot.

Magnesium dissolves calcium, preventing the calcification of soft tissues. Calcification hardens tendons and muscles, leading to tendonitis and joint pain.

As highlighted in "The Magnesium Miracle," heavy exercise, physical labor, caffeine, stimulants, diuretics, stress, and dehydration can deplete magnesium levels in the body.

Further, calcium is a direct cause of inflammation. Conditions ending in "itis" (like tendonitis) indicate inflammation and a lack of magnesium.

Individuals engaged in strenuous professions or physical activities must actively replenish magnesium in their bodies to maintain healthy leg muscles and tendons.

Forty percent of the body's magnesium is stored in muscles. Symptoms of low magnesium levels include muscle cramps, spasms, and twitching—common precursors to leg pain and foot tendonitis.

Root Cause #2: Muscle Restriction

When the body is deficient in magnesium, the leg muscles—including the gastrocnemius, soleus, tibialis anterior, extensor digitorum longus, and fibularis longus—are more likely to become tense, lose elasticity, and contract over time.

Muscle restriction refers to inelastic, stiff, tight, shortened, knotted, or tender tissues. It occurs when inelastic fibers shorten and cannot relax to their normal state.

Walking, running, standing for long hours, or repetitive lower leg movements can overstretch and overload the leg muscles, leading to restriction. This restriction is the trigger that initiates pain in the foot and lower leg joints.

When these muscles become restricted, they shorten and tighten. The tightness puts tension on the tendons attached to the ankle and foot joints, leading to inflammation and discomfort.

Learn more about musculoskeletal pain prevalence in our 2024 research.

Root Cause #3: Chronic Inflammation

When the body is deficient in magnesium and the leg muscles are restricted, repetitive tendon and muscle strains can lead to chronic inflammation in the leg and foot.

This inflammation often results in a burning sensation and pain, commonly referred to as tendonitis.

Acute inflammation, which is usually temporary, presents as a burning sensation, redness, or swelling and typically resolves with rest and recovery. However, when pain persists for over three months, it often develops into chronic inflammation.

Chronic inflammation disrupts the body's healing process, preventing proper recovery of muscles, tendons, and ligaments. This leads to ongoing pain and injuries like Achilles tendonitis, plantar fasciitis, or tibialis anterior tendonitis.

Addressing chronic inflammation is key to breaking the cycle of pain and preventing the progression to long-term conditions.

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Muscle Dysfunction in the Leg

The following leg muscles are listed in order of their significance in contributing to leg and foot injuries.

When these muscles become restricted, they create tension, strain, and discomfort in the lower leg and foot.

1. Gastrocnemius: The gastrocnemius is a large, two-headed muscle located at the back of the lower leg. It originates from the femur (thigh bone) and inserts onto the heel bone (calcaneus) via the Achilles tendon. This muscle plays a vital role in plantar flexion (pointing the toes) and knee flexion. When restricted, it can lead to stiffness, Achilles tendonitis (heel pain), and pain in the back of the leg.
2. Soleus: The soleus lies beneath the gastrocnemius and shares its insertion point at the Achilles tendon. It originates from the tibia and fibula (shin bones). This muscle is key for stabilizing the ankle during standing and walking. Tightness in the soleus can cause heel pain.
3. Fibularis Longus: The fibularis longus, located on the lateral side of the lower leg, originates from the fibula and inserts onto the base of the first metatarsal and the medial cuneiform in the foot. It assists in stabilizing the arch and enabling eversion of the foot (turning the sole outward). Restrictions in this muscle often lead to plantar fasciitis (pain in the bottom or arch of the foot) and peroneal tendonitis (outer foot pain).
4. Tibialis Anterior: The tibialis anterior is located at the front of the lower leg. It originates from the tibia and inserts into the medial cuneiform and the base of the first metatarsal. This muscle controls dorsiflexion (lifting the toes) and stabilizes the ankle during walking. When tight, it can lead to shin splints (front leg pain) and tibialis anterior tendonitis (front ankle pain).
5. Extensor Digitorum Longus: This muscle runs along the front of the lower leg, originating from the tibia and fibula and inserting into the middle and distal phalanges of the toes. It aids in dorsiflexion and toe extension. When restricted, it can cause foot extensor tendonitis, resulting in pain on the top of the foot.

Joint and Ligament Issues

Anatomy of the Leg and Foot Joints

A quick overview of the leg and foot anatomy will help to better understand joint and ligament issues.

The leg and foot comprise multiple joints that work together to enable movement, stability, and weight-bearing activities. The major joints include:

• Knee Joint: A hinge joint where the femur (thigh bone) meets the tibia and fibula (shin bones). The knee allows for flexion and extension, supported by ligaments like the ACL, PCL, and collateral ligaments.
• Ankle Joint: A hinge joint formed by the tibia, fibula, and talus (ankle bone). It facilitates dorsiflexion (lifting the foot upwards toward the shin) and plantar flexion (pointing the toes downward).
• Subtalar Joint: Located below the ankle, this joint enables side-to-side motion, such as inversion (turning the sole inward) and eversion (turning the sole outward).
• Foot Joints: These include the metatarsophalangeal (toe knuckles) and interphalangeal joints, which allow for toe movement, and the midfoot joints, which contribute to arch stability.

Each joint is stabilized by surrounding ligaments, tendons, and cartilage. Ligaments connect bones and provide structural support, while tendons attach muscles to bones and enable movement.

Healthy cartilage within these joints reduces friction, absorbs shock, and protects the bones during physical activity.

When these structures are compromised due to injury, overuse, or degeneration, they can lead to pain, inflammation, and restricted mobility.

Common Joint and Ligament Issues

• Sprained Ankle: A sprained ankle occurs when the ligaments supporting the ankle joint are overstretched or torn. This injury often results from sudden twists, uneven surfaces, or falls. Symptoms include swelling, bruising, pain, and difficulty bearing weight on the affected foot. Mild sprains may heal with rest and basic care, while severe cases might require medical intervention.
• Arthritis: Arthritis in the leg and foot joints, including osteoarthritis and rheumatoid arthritis, can cause chronic pain, stiffness, and swelling. Osteoarthritis results from wear and tear on joint cartilage, while rheumatoid arthritis is an autoimmune condition that inflames the joint lining. Both conditions can reduce mobility and significantly impact daily activities if left untreated.

General Causes

1. Sports or Physical Activities: High-impact sports like running, basketball, or soccer can place excessive stress on the leg and foot joints and muscles, increasing the risk of injuries like sprains, tendonitis, or shin splints.
2. Sudden Impact (Sports Injury): Accidental falls, collisions, or abrupt movements can lead to acute injuries, such as a sprained ankle or ligament tears, causing immediate pain and inflammation.
3. Lifestyle Factors (e.g., Occupation): Jobs that require prolonged standing, walking, or heavy lifting can strain the leg muscles and tendons over time, leading to chronic discomfort or injuries.
4. Knee Issues: Problems in the knee, such as instability or arthritis, often force the lower leg muscles to compensate, resulting in overuse injuries or pain in the leg and foot.
5. Poor Footwear: Wearing shoes that lack proper support or are too tight can strain the foot muscles and ligaments, contributing to plantar fasciitis or other tendon injuries.
6. Overuse and Repetitive Motions: Activities like long-distance running or repetitive jumping can fatigue the leg muscles and tendons, leading to inflammation and restricted movement.
7. Aging and Degeneration: As the body ages, joint cartilage and ligaments can weaken or wear down, increasing the risk of arthritis or other degenerative joint conditions.
8. Flat Feet or High Arches: Abnormal foot structures can alter walking mechanics, placing additional strain on the leg muscles and tendons, which may result in chronic pain or injuries.

To learn more about general, health, or medical conditions that can cause leg or foot pain, check out these resources from the Mayo Clinic.

• https://www.mayoclinic.org/symptoms/leg-pain/basics/causes/sym-20050784
• https://www.mayoclinic.org/symptoms/foot-pain/basics/causes/sym-20050792

Tendonitis vs. Tendinosis

Stages of Tendonitis

Tendonitis refers to the inflammation of a tendon, resulting in acute inflammatory pain.

Tendinosis, on the other hand, is the deterioration of tendon collagen due to repetitive stress and chronic injury.

When tendonitis in the leg or foot is left untreated, it can progress to tendinosis. This condition weakens the tendons, reducing their ability to handle strain and increasing the risk of partial or complete tears.

• Stage 1: Initial inflammation occurs, often causing a burning sensation or sharp pain during activities like walking or running. This stage is reversible with rest and basic treatment.
• Stage 2: Repeated strain worsens the inflammation, leading to persistent pain and swelling. Activities that once caused mild discomfort may now feel intolerable.
• Stage 3: Tendon collagen begins to break down, transitioning into tendinosis. Pain becomes chronic, and the tendon weakens, making it more prone to tears or ruptures.

Addressing tendonitis early is crucial to prevent progression to tendinosis and avoid long-term damage to the tendons in the leg and foot.

Tendon and Muscle Injuries of the Leg and Foot

Below are common injuries affecting the tendons and muscles of the leg and foot, along with their causes and symptoms:

1. Shin Splints: Pain along the front of the lower leg, typically caused by overuse or repetitive stress on the tibialis anterior muscle. Common among runners and athletes, shin splints result in tenderness and swelling along the shin bone.
2. Achilles Tendonitis: Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. Symptoms include pain and stiffness at the back of the heel, often worsening after physical activity.
3. Plantar Fasciitis: Inflammation of the plantar fascia, a thick band of tissue running along the bottom of the foot. It causes sharp heel pain, especially during the first steps in the morning or after prolonged periods of rest.
4. Tibialis Anterior Tendonitis: Pain and inflammation at the front of the ankle caused by overuse or repetitive dorsiflexion (lifting the foot upward). This condition often affects athletes involved in running or jumping activities.
5. Posterior Tibial Tendonitis: Inflammation of the posterior tibial tendon, which supports the arch of the foot. This condition causes pain along the inner ankle and arch, often resulting from overuse or improper footwear.
6. Peroneal Tendonitis: Inflammation of the peroneal tendons, located on the outer side of the ankle. Symptoms include pain, swelling, and instability, typically caused by repetitive ankle movements or sprains.
7. Foot Extensor Tendonitis: Pain and tenderness on the top of the foot, caused by inflammation of the extensor tendons that help lift the toes. This condition is often linked to wearing tight shoes or overuse.

Over time, these inflammatory injuries can become degenerative, potentially leading to conditions like arthritis, tendon ruptures, or chronic tendinosis.

Such degeneration may cause significant difficulties during physical activities like walking, running, or heavy lifting.

The photos below illustrates some of the tendon injuries mentioned above.

Symptoms of Acute vs. Chronic Pain

Acute Pain

Acute pain in the leg and foot is often an inflammatory condition that arises suddenly, usually during or immediately after physical activity. Symptoms may include:

• Sharp, burning, or stinging pain in the affected area.
• Swelling, redness, or tenderness around the joints or tendons.
• A throbbing sensation or heat in the lower leg or foot.
• Pain that worsens with movement or weight-bearing activities.

Acute pain is the body's natural response to injury or overuse.

This type of inflammation typically lasts from a few days to a few weeks and often resolves with rest, ice, and reduced physical activity. However, if left untreated, acute injuries can develop into chronic conditions.

Chronic Pain

Chronic pain in the leg and foot develops when injuries persist for more than three months, often due to unhealed acute injuries or repetitive strain.

Unlike acute pain, chronic pain is ongoing and may fluctuate in intensity. Symptoms of chronic leg and foot pain include:

• A dull, nagging ache or persistent discomfort in the lower leg or foot.
• Stiffness or reduced mobility, particularly after periods of rest.
• Sharp or shooting pain that worsens with activity.
• Swelling or tenderness that does not fully resolve over time.
• Difficulty walking, standing, or bearing weight on the affected leg or foot.

Chronic pain typically results from untreated inflammation, restricted muscles, or degenerative conditions.

Addressing the underlying causes is essential to prevent further deterioration and restore normal function.

Treatment and Prevention

Summary of Treatments:

1. Heat and Cold Therapy: Applying heat can relax tight muscles, improve circulation, and reduce discomfort in the leg and foot. Cold therapy is helpful for acute injuries causing a burning sensation, as it reduces inflammation and numbs the area to relieve pain.
2. Short-Term Relief Methods: Compression sleeves, joint supplements, and painkillers can help alleviate symptoms but don't address underlying causes.
3. Self-Myofascial Release (SMR): Self-massage exercises can keep leg muscles pliable, releasing restrictions and easing tension in tendons and joints.
4. Holistic Treatment: The TitaniumPhysique Program offers a targeted approach to treating and preventing leg and foot pain by addressing magnesium deficiency, muscle restriction, and inflammation. Ready to get started?  Yes, I'm ready to eliminate pain .

Heat and Cold Therapy:

Heat Therapy

Heat therapy is effective for relaxing tight muscles in the leg, promoting blood flow, and reducing pain. This approach is particularly beneficial for managing chronic tension and discomfort in the lower leg.

To apply heat therapy:

• Use a heating pad, warm towel, or hot water bottle on the affected area of the leg.
• Apply heat for 15-20 minutes, two to three times a day.
• Avoid applying heat directly to the skin for extended periods to prevent irritation.

By increasing blood circulation to the leg muscles, heat therapy can help alleviate muscle tension, ease tightness, and provide relief from discomfort.

Cold Therapy

Cold therapy is ideal for acute injuries in the foot, such as inflammation or burning sensations caused by tendonitis. Cold therapy helps reduce swelling and numb the area, providing temporary pain relief.

To apply cold therapy:

• Use a cold pad or ice pack on the affected area of the foot, ensuring it is cool enough to reduce inflammation but not so cold that it causes muscles to contract.
• Wrap the ice pack in a towel to avoid direct contact with the skin.
• Apply cold therapy for 15-20 minutes, several times a day during the first 48-72 hours after an injury.

Cold therapy helps numb pain, reduce inflammation, and speed up recovery for acute foot tendon injuries.

Short-Term Options: Pros and Cons

Compression Sleeves and Support Braces

• Pros: Compression sleeves, straps, wraps, and support braces provide temporary relief by reducing strain on the leg and foot tendons during physical activity. They can also improve circulation and help reduce swelling.
• Cons: These aids only manage symptoms without addressing the underlying causes. Prolonged reliance may delay proper treatment, leading to chronic issues.

Joint Supplements and Health Vitamins

• Pros: Supplements containing Methylsulfonylmethane (MSM), Chondroitin, or Fish Oil can support joint health and provide short-term relief for leg and foot discomfort. Regular use may help prevent mild inflammation.
• Cons: While supplements may reduce mild symptoms, they typically don’t address muscle restrictions or magnesium deficiencies. Their effectiveness is limited for chronic tendonitis, as confirmed by various studies.

Painkillers (NSAIDs)

• Pros: Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce acute inflammation, providing quick pain relief for tendon or muscle injuries in the leg and foot.
• Cons: Painkillers only mask symptoms and don’t address the root causes of pain. Long-term NSAID use may result in side effects like gastrointestinal issues or kidney damage.

Topical Anti-Inflammatory Remedies

• Pros: Creams, sprays, gels, and poultices with anti-inflammatory ingredients can be effective for relieving localized acute inflammatory pain, especially for recent injuries.
• Cons: These remedies provide limited relief for chronic conditions. They manage symptoms but don’t resolve the underlying muscle or tendon restrictions.

Joint Injections (Cortisone Shots)

• Pros: Cortisone injections deliver a steroid medication directly into the joint, offering temporary relief from severe pain and inflammation, usually lasting three to six months.
• Cons: Relief is temporary, and repeated injections may weaken the tendons or cartilage, leading to joint damage over time.

Pain Relief Patches

• Medicated Patches: Contain NSAIDs or other medications to relieve pain for several hours.
• Non-Medicated Patches (Nanotech): Claim to reduce pain by supporting the body’s natural healing abilities.
• Pros: Both types of patches can provide temporary relief for acute pain and are easy to use.
• Cons: Neither type addresses the root cause of injuries, and the relief provided is short-lived.

Stretching Therapy

• Pros: Regularly stretching the leg and foot muscles can improve flexibility, promote circulation, and reduce muscle tension, aiding in faster recovery.
• Cons: Stretching alone may not be sufficient to resolve severe restrictions or chronic inflammation, as it doesn’t fully address underlying root causes.

Kinesiology Tape Therapy

• Pros: Kinesiology tape can support tendons and ligaments in the leg and foot, reducing strain during physical activity and providing temporary pain relief.
• Cons: Relying solely on tape may mask underlying problems, potentially delaying proper treatment and exacerbating chronic conditions.

Strength and Physical Therapy

• Pros: Strength therapy helps repair degenerative tendons by promoting healing, increasing strength, and restoring mobility to the leg and foot. Physical therapy programs can also correct movement patterns that contribute to injuries.
• Cons: Physical therapy may not yield significant results if the underlying causes, such as magnesium deficiency or muscle restrictions, are not addressed. Persistent issues may require more comprehensive solutions.

How to Fix the Root Causes of Leg and Foot Pain

The TitaniumPhysique Program

The TitaniumPhysique Program is designed to address the root causes of leg and foot pain by focusing on magnesium deficiency, muscle restrictions, and chronic inflammation.

By targeting these key factors, the program helps eliminate pain and prevent recurring injuries.

Developed from years of research and professional experience in fitness, nutrition, and wellness coaching, this program offers a targeted approach for anyone dealing with tendonitis related to strenuous or physical activities.

Overview of the Program:

1. Reduce Inflammation: Chronic inflammation disrupts the healing process and worsens injuries. The program provides strategies to manage and reduce inflammation naturally, promoting tendon and muscle recovery.
2. Supplement with Magnesium: Low magnesium levels contribute to tight muscles and inflamed tendons. The program emphasizes replenishing magnesium to relax muscles, improve joint health, and prevent calcification of soft tissues.
3. Massage Leg and Foot Muscles: Self-myofascial release exercises are a core component of the program, focusing on releasing tension and restoring elasticity in the leg muscles. These exercises not only relieve pain but also improve flexibility and range of motion.

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Self-Myofascial Release for Leg and Foot Pain

Self-myofascial release (SMR) involves using manual therapy tools like massage sticks, peanut balls, and other targeted equipment to apply pressure to specific points in the leg and foot.

This technique helps release muscle tension, improve tissue elasticity, and restore mobility by targeting trigger points in the fascia—the connective tissue around the muscles.

Benefits of SMR:

• Relieves tension in tight muscles.
• Promotes blood flow and oxygen delivery to tissues, aiding recovery.
• Improves flexibility and range of motion.
• Reduces pain in tendons and joints by addressing underlying muscle restrictions.

Recommended Tools:

• PSO-Rite: Effective for massaging the tibialis anterior.
• Massage Stick: Ideal for targeting the gastrocnemius and soleus.
• Peanut Ball and Rumble Roller: Effective for releasing tension in the fibularis longus, soleus, and extensor digitorum longus.
• Rumble Roller: Ideal for massaging the soleus and Achilles tendon, providing deep tissue release and relief for tension in the lower leg.

These tools are durable, affordable, and offer an accessible solution for ongoing pain management in the leg and foot.

Treatment and Relief Exercises

Self-myofascial release exercises can help treat and alleviate pain caused by injuries like shin splints, Achilles tendonitis, plantar fasciitis, tibialis anterior tendonitis, and other conditions affecting the leg and foot.

These exercises are simple yet highly effective in releasing muscle tension, improving flexibility, and promoting healing.

Using a holistic approach and treating the entire leg muscles is essential. It’s important to perform these exercises correctly to achieve the best results and prevent further injury.

For detailed video guidance, get access to the TitaniumPhysique Program.   Yes, I’m ready to relieve pain .

Exercise #1: Treat the Back of the Leg Muscles

Massage the muscles at the back of the leg, including the Gastrocnemius and Soleus, with a Massage Stick.

This exercise primarily treats Achilles tendonitis (heel pain) and can also help with posterior tibial tendonitis (inner ankle pain).

1. Setup: Sit on a chair or on the floor and bend your knees. Place the massage stick behind your leg, just below the knee.
2. Apply Pressure: Hold the stick with both hands and press it gently into the gastrocnemius (calf muscle) and soleus.
3. Roll Slowly: Roll the stick from the back of your knee to just above your heel. Focus on the inside and center of the calf, pausing on areas that feel tight or tender.
4. Target Trigger Points: Pause on tight spots and apply steady pressure for 20-30 seconds to release tension. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the gastrocnemius and soleus muscles.
5. Routine: Perform this exercise once daily. For faster relief, repeat twice daily, in the morning and evening.

In the photo below, I demonstrate how to treat the gastrocnemius and soleus muscles using a massage stick.

Exercise #2: Treat the Soleus and Achilles Tendon

Massage the soleus muscle and Achilles tendon with a Rumble Roller.

This exercise primarily treats Achilles tendonitis (heel pain) and can also help with posterior tibial tendonitis (inner ankle pain).

1. Setup: Sit on the floor with your leg extended and the Rumble Roller positioned under the back of your lower leg, starting at the middle section.
2. Apply Pressure: Use your hands to lift your body slightly and press the back of your leg gently into the Rumble Roller.
3. Roll Slowly: Roll the Rumble Roller along the soleus muscle and Achilles tendon, starting at the middle of the leg and moving down to just above the heel. Focus on areas that feel tight or tender.
4. Target Trigger Points: Pause on tight spots and apply steady pressure for 20-30 seconds to release tension. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the soleus muscle and Achilles tendon.
5. Routine: Perform this exercise once daily. For faster relief, repeat twice daily, in the morning and evening.

In the photo below, I demonstrate how to treat the soleus muscle and Achilles tendon using a Rumble Roller.

Exercise #3: Treat the Outer Leg Muscles

Massage the outside part of the leg, including the Fibularis Longus, Soleus, and Extensor Digitorum Longus, with a Peanut Ball.

This exercise primarily treats plantar fasciitis (pain in the bottom or arch of the foot) and can also help with peroneal tendonitis (outer foot/ankle pain), Achilles tendonitis (heel pain), and foot extensor tendonitis (pain in the top of the foot).

1. Setup: Lie on your side on the floor with the peanut ball positioned under the outer part of your leg, just below the knee.
2. Apply Pressure: Use your body weight to press your leg gently into the peanut ball. Support yourself with your arms to control the pressure.
3. Roll Slowly: Roll the peanut ball along the length of the fibularis longus, soleus, and extensor digitorum longus, starting from just below the knee and moving down toward the ankle. Focus on areas that feel tight or tender.
4. Target Trigger Points: Pause on tight or tender spots, applying steady pressure for 20-30 seconds to release tension. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in these muscles.
5. Routine: Perform this exercise once daily. For faster relief, repeat twice daily, in the morning and evening.

In the photo below, I demonstrate how to treat the fibularis longus, soleus, and extensor digitorum longus muscles using a peanut ball.

Exercise #4: Treat the Front Leg Muscles

Massage the muscles at the front of the leg, including the Tibialis Anterior and Extensor Digitorum Longus, with a PSO-Rite.

This exercise primarily treats shin splints (front leg pain) and can also help with tibialis anterior tendonitis (front ankle pain) and foot extensor tendonitis (pain in the top of the foot).

1. Setup: Position yourself on your hands and knees on the floor. Place the PSO-Rite under the front part of your lower leg, just below the knee.
2. Apply Pressure: Allow your leg to rest on the PSO-Rite, using your body weight to apply pressure. Adjust your position to target the Tibialis Anterior and Extensor Digitorum Longus muscles.
3. Roll Slowly: Move your leg gently over the PSO-Rite, gliding from just below the knee to just above the ankle. Focus on tight or tender areas.
4. Target Trigger Points: Pause on tight spots, applying steady pressure for 20-30 seconds to release tension. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in these muscles.
5. Routine: Perform this exercise once daily. For faster relief, repeat twice daily, in the morning and evening.

In the photo below, I demonstrate how to treat the Tibialis Anterior and Extensor Digitorum Longus muscles using a PSO-Rite.

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