How To Stretch Flexor Digitorum Brevis – 4 Best Stretches and PNF Stretching Technique

The flexor digitorum brevis (FDB) is a small muscle in your foot that helps you flex your toes by contracting and pulling on the tendons that attach to them.

This muscle is important for activities such as gripping the ground with the toes or gripping objects, and it can be damaged or weakened by conditions such as plantar fasciitis or flat feet.

By stretching the flexor digitorum brevis and other muscles of the foot, you improve both flexibility and range of motion in your toes, which can make it easier to perform activities such as walking, running, and standing on tiptoe as well as prevent injuries and improve overall foot function.

Let me show you some stretches for flexor digitorum brevis I find useful and effective.

4 Best Stretches For Flexor Digitorum Brevis

1. Toe Lift

Sit in a chair with your feet flat on the ground. Lift all of your toes off the ground, holding for a few seconds before releasing. Repeat 10-15 times.

2. Toe Spread

Sit in a chair with your feet flat on the ground. Spread your toes as wide as you can, holding for a few seconds before releasing. Repeat 10-15 times.

3. Ankle Circles

Sit in a chair with your feet flat on the ground. Lift one foot off the ground and make small circles with your ankle. Repeat 10-15 times, then switch to the other foot.

4. Passive FDB Stretch

Grab your toes with your hands while sitting in a chair, and gentle pull your toes up. Hold for 30s.

How to Find Flexor Digitorum Brevis

Here is the simplest way for you to locate FDB muscle:

1. While sitting in a chair, lift one foot off the ground and place it on your other tight.

2. Feel the arch of your foot. The flexor digitorum brevis muscle is located under the arch of the foot, towards the toes.

To feel the muscle more clearly, try flexing your toes towards your shin. You should be able to feel the muscle contracting as you do this.

*Flexor digitorum brevis muscle is located deep within the foot, so you may need to press firmly to feel it.

PNF Stretching Technique for Flexor Digitorum Brevis

The best possible way to achieve flexor digitorum brevis stretch is through PNF contract-relax stretching technique.

Here is how it goes:

1. Start from the seating position and place your ankle in a neutral position. Grab your toes with your fingers, and passively stretch your toes and foot into extension.

2. Then, push your toes against your fingers, trying to flex your toes, but without moving them. The intensity of this static muscle contraction doesn’t have to be strong but hold for 6s.

3. After that, relax and increase the passive stretch of your toes with your fingers. Hold for 30s.

Repeat the whole process five times.

The same technique is used for stretching the flexor digitorum longus muscle.

Stretching flexor digitorum brevis is just a start of your stretching journey. Improve your knowledge by reading best books about stretching or test this home stretching equipment for faster results.

Author

My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.