Ankle & Foot MusclesThe muscles which move the ankle and foot, tend to be found in the lower leg, with long tendons which cross the ankle joint and attach onto foot bones.

Click the pictures below for more information including origins, insertions, actions and nerve supplies.

Ankle and foot muscles

Gastrocnemius

 

The biggest calf muscle - plantarflexes the ankle.

Peroneus longus

 

The longer peroneal muscle which everts the foot.

Flexor digitorum longus

 

A weak plantarflexor, which flexes the toes.

Soleus

 

A deeper calf muscle which platarflexes the ankle.

Peroneus brevis

 

The shorter of the two peroneals which evert the foot.

Flexor hallucis longus

 

Flexes the big toe of the foot.

Tibialis Anterior

 

Largest shin muscle which dorsiflexes the ankle.

Extensor digitorum longus

 

Shin muscle which extends the toes.

Tibialis Posterior

 

Deep calf muscle which helps platarflex and invert the ankle

Extensor hallucis longus

 

SHin muscle which extends the big toe.

Movements of the Foot and AnkleThere are four main movements of the ankle, which when performed one after the other, results in circumduction (circling the ankle!).

Plantarflexion - pointing the foot downwards, making a straight line from shin to top of foot.

Dorsiflexion - pulling the foot upwards, decreasing the ankle between shin adn top of foot.

Inversion - turning the ankle so that the sole of the foot faces inwards.

Eversion - turning the ankle so that the sole of the foot faces outwards.

Toe flexion - pointing the toes.

Toe extension - pulling the toes upwards.

Gastrocnemius

Gastrocnemius is the largest and most superficial of the calf muscles. Together the Gastrocnemius, Soleus and Plantaris are known as Triceps Surae. The Gastrocnemius is the main propellant in walking and running.

Origin Lower posterior surface of the femur above the medial condyle.  

Lateral condyle of the femur.

Insertion Posterior surface of the calcaneus via the achilles tendon.  

Actions Plantar flexion.

Innervation Tibial nerve.

Daily uses Standing on tip toes.

Example strengthening exercises Calf raises.

Example stretches Gastrocnemius stretch. 

Related injuries Calf strain.  

Achilles tendinitis.  

Related muscles Soleus.

Soleus

Soleus is a large large muscle, deep to Gastrocnemius. Together the Gastrocnemius, Soleus and Plantaris are known as Triceps Surae. Soleus is used constantly in standing to maintain an upright position.

Origin Upper half of the posterior surface of the tibia, along the soleal line.

Upper third of the posterior fibula.  

Insertion Posterior surface of the calcaneus via the achilles tendon.

Actions Plantar flexion.  

Innervation Tibial nerve.

Daily uses Standing upright.  

Example strengthening exercises Seated calf raises.  

Example stretches Soleus stretch.  

Related injuries Calf strain.  

Related muscles Gastrocnemius.

Tibialis Anterior

Tibialis anterior forms the main fleshy part of the outside of the shin. It is a dorsiflexor of the ankle.

Origin Upper 1/2 of lateral and anterior surfaces of the tibia.  

Insertion Inner surface of the medial cuneiform and 1st metatarsal.  

Actions Inversion

Dorsiflexion.  

Innervation

Deep peroneal nerve.  

Daily uses Walking - to lift the foot up and clear the ground.

Example strengthening exercises Toe raises.  

Example stretches Shin stretch.

Related injuries Anterior compartment syndrome.  

Related muscles Extensor hallucis longus.  

Extensor digitorum longus

Tibialis Posterior

The Tibialis Posterior is the deepest of all the calf muscles. It helps to support the arch of the foot.

Origin Interosseous membrane (between the tibia and fibula).  

Posterior surfaces of the tibia and fibula, adjacent to the interosseous membrane.  

Insertion Navicular tuberosity.

Cuneiforms.

Cuboid.  

2nd, 3rd, and 4th metatarsals.  

Actions

Plantarflexion

Inversion.  

Innervation Tibial nerve.  

Daily uses Pushing down car pedals.

 Example strengthening exercises Tibialis posterior exercise with band

Related injuries Tibialis posterior syndrome.

Related muscles Gastrocnemius

Soleus.

Peroneus Longus

Peroneus Longus is one of the peroneals muscle group which pass down the outside of the lower leg and evert (turn out) the foot. These muscles are sometimes referred to as fibularis longus and brevis due to their attchments on the fibula.

Origin Head of fibula.  

Upper 2/3 of fibula.  

Insertion Base of underside of first metatarsal.

Undersurfaces of cuneiforms.  

Actions

Eversion.

Plantarflexion.

Innervation Superficial peroneal (fibular) nerve.  

Daily uses   Walking on uneven surfaces.  

Example strengthening exercises Active eversion with ankle weight

Example stretches Peroneals stretch.  

Related injuries Peroneal tendinopathy.  

Related muscles Peroneus brevis.

Peroneus Brevis

Peroneus Brevis is one of the peroneals muscle group which pass down the outside of the lower leg and evert (turn outwards) the foot. These muscles are sometimes referred to as Fibularis brevis and longus due to their attchments on the fibula.

Origin Lower 2/3 of the lateral surface of the fibula.  

Insertion Base of the 5th metatarsal.  

Actions Eversion Plantarflexion.

Innervation Superficial peroneal (fibular) nerve.  

Daily uses Walking on uneven surfaces.  

Example strengthening exercises Active ankle eversion

Example stretches Peroneals stretch.  

Related injuries Peroneal tendinopathy.  

Related muscles Peroneus longus

Extensor Digitorum Longus

Extensor digitorum longus (often shortened to EDL) is found in the front of the lower leg, in the outer more muscle bound compartment.

Origin Lateral condyle of the tibia.  

Head and anterior surface of the fibula.

Interosseous membrane (between tibia and fibia).  

Insertion Dorsal (top) surface of the middle and end phalanges of the four outer toes.

Actions Extends toes.  

Dorsiflexion.  

Eversion.  

Innervation   Peroneal (Fibular) nerve.  

Daily uses   Walking upstairs and making sure the toes clear the steps.  

Example strengthening exercises Toe raises.

Example stretches Shin stretch.

Related injuries Inflammation of the extensor tendons of the foot.  

Related muscles Tibialis anterior.

Extensor hallucis longus

Extensor Hallucis Longus

The extensor hallucis longus is the only muscle responaible for extending (pulling back) the big toe.

Origin

Middle 2/3 of the inner surface of the front of the fibula

Insertion

Distal phalanx of the big toe

Actions

Extension of the big toe

Dorsiflexion

Inversion

Innervation

Peroneal (fibular) nerve

Daily uses

Walking up the stairs it pulls the big toe up to clear the step

Example strengthening exercises

Toe raises

Related injuries

Inflammation of the extensor tendons of the toes

Related muscles

Tibialis anterior

Extensor digitorum longus 

Flexor Digitorum Longus

Flexor Digitorum Longus causes the toes to grip and mold to the floors surface which is vital in maintaining balance on rough surfaces. The tendons pass under the foot. Walking barefoot on an uneven surface is an excellent exercise for this muscle.

Origin

Lower 2/3 of the posterior surface of the tibia

Insertion

Plantar (bottom) aspect of the base of the distal (furthest) phalanges of each of the four toes

Actions

Plantarflexion

Inversion

Flexion of the toes

Innervation

Tibial nerve

Daily uses

Gripping with the toes

Example stretches

Soleus stretch

Related injuries:

Inflammation of the flexor tensons of the toes

Related muscles

Tibialis posterior

Flexor hallucis longus

Flexor Hallucis Longus

Flexor Hallucis Longus bends the big toe when you curl up your foot. It is called 'Hallucis' as the word Hallux means great or big toe in latin. This muscle also supports the longitudinal arch of the foot.

Origin Lower 2/3 of the posterior surface of the fibula.  

Insertion Plantar (sole of the foot) aspect of the base of the distal (furthest) phalange of the big toe.  

Actions Flexion of the big toe.

Inversion.  

Plantarflexion.  

Innervation Tibial nerve.  

Daily uses Pushing off the surface in walking.  

Example stretches Soleus stretch.   

Related injuries   Inflammation of the flexor tendons of the feet.  

Related muscles Extensor hallucis longus.

Flexor digitorum longus