Running with modern well cushioned running shoes can trick your body into running with an excessively heavy heal strike. This can cause repetitive impact injuries to your lower back, hips and knees as well as chin splints and tightness in your Peroneals (the muscle on the outeside of your Tibia). Excessive tension or adhesions in the Peroneals can also produce lateral (outer) knee pain, or compression of the Peroneal Nerve which can produce numbness and/or tingling in the lower leg and foot.
The Peroneals originate from just below the outside of the knee and insert onto the bottom of the foot. They are responsible for plantar flexion and eversion and assists with dorsiflexion.
Below is a good way to reduce tension in your peroneal muscles with a rolling pin:
- Place one foot up on a low bench or chair.
- Place the stick along the lateral surface of your lower leg with your palms facing inward (towards your body). From the starting position, roll the stick up and down the lower leg.
- Roll for 30–60 seconds, and then switch legs.
If you think that your issues may stem from inappropriate running shoes, then feel free to make an appointment to access this situation further.