: Maintenance of the Flexor Hallucis Longus muscle for Long-distance Running? The Flexor Hallucis Longus muscle can be in an intense training during long-distance running, particularly if forefoot running. How do you maintain

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Before massaging/stretching muscles, warm up and wear enough clothes so your muscles not getting pain just because you are not wearing proper shoes and clothes...

I personally like to use straps and loops besides normal stretching and gym-training. With straps and loops you can easily adjust the intensity and strength even though you was feeling pain after intensive training -- this is a large relief if you are trying to go to sleep, it is possible to massage/stretch the fibula muscles on a lying position if you have a rubber band. If you do not like to do stretching on a hard surface, get a soft stretching mat such as NPR Yoga Mat Pad Non-Slip.

Stretching

rubber-band stretching such as resistance band loop (used in Crossfit for example)
yoga/pilates stretch strap
normal stretching such as leaning against the wall, rolling the ankle around -- typical to warming-ups of dynamic sports such as football

Massage

sitting on knees and trying to get fibula muscles relaxed while other person does it like here
ask your buddy/massager to locate the key pain points while you are lying relaxed on stomach. Ask him/her to massage them and make him/her understand that he/she must stop if you say so -- so nothing getting broken.