You probably know that pinched nerve roots in the lower back can create pain, numbness and tingling radiating down your leg. Typically, the symptoms start in the lower back and radiates down from there, however in some cases you may only feel these symptoms in your foot or lower leg.
What you might not know is that in these lower leg cases, the cause could also be Peroneal nerve compression from external pressure like a high boot or excessive tension or adhesions in the peroneal muscles.
The Peroneals originate from just below the outside of the knee and insert onto the bottom of the foot. Peroneus longus and Peroneus brevis are responsible for plantar flexion and eversion. Peroneus tertius assists with dorsiflexion.
Below is way that you can release excessive tension and adhesions in the peroneal muscles.
- Place your foot up on a low bench or chair and place a lacrosse ball (or tennis ball for softer pressure) along the outside of your lower leg.
- From the starting position, roll the ball up and down along the outside portion of your lower leg.
- Roll for 30–60 seconds, and then switch legs.