I learned more from this video than I did visiting my orthopedic doctor and my physical therapist! I will absolutely be trying these exercises out - thank you!
I have been troubled by this rare injury for over an half year (my condition is partial tear), and finally I have found a helpful rehabilitation programme I could use!! Thanks so much for your selfless sharing!!
As someone who ruptured the Brevis after an ATFL tear/rupture 4 months earlier, I can say that finding a HIGHLY TRAINED Ortho MD is crucial to proper corrective action. I feel the ATFL issue led to more excessive pressue on the Brevis leading to its eventual rupture during my ice hockey game. I have moderately high arches and the DPM's in my area want to correct the arch with a heel slide/DWYER oseotomy , 1st metatarsal osteotomy and tendon tenodesis. Well, I picked the wrong DPM sadly. That led to a revision surgery and another 6-8 months of therapy! It's been over 18 months now and I so appreciate this video on the topic. Pick your providers wisely folks!
Thanks Dr. Surdyka! I'm a student working in a clinic and saw someone with a peroneal tendon injury a couple days ago. I was not very educated about this area and you couldn't have dropped this video at a better time! Thanks!
Brilliant! I have picked up this injury I the last few weeks. I am a runner and due to life strains neglected strengthening and strength. This a clear and safe instruction to rehab and avoid future injury. Thank you😊😊
I’ve been experiencing a lot of pain in this area for several months and finally saw a podiatrist about 6 weeks ago. My x-ray came back normal, and the Initial diagnosis was mild peroneal tendinitis. As such, he put me on an anti-inflammatory prescription for 30 days and had me start wearing a lift support on the outside of my foot. The pain was masked for 30-days,I’m still dealing with a lot of pain. My next step is to get an MRI to see if there is a tear. It’s been ordered and now I just have to wait for the next step. Similar to many people, I did not have a specific injury happen. It just gradually started worsening over time.
This is the best video on UA-cam regarding this injury and its not even close. I just need to get over the fear of "over-doing it" - because my pain.. when it flares up.. doesnt just take a day or 2 to calm down. More like weeks. It blows. I'm consulting with P/Ts, and multiple surgeons here in MN. My last consult the surgeon reviewed my MRI. "Slight peroneal tendonosis" was all he commented. No subluxation or crepitus. He proposed a CT guided steroid injection.. and if after 6 weeks no improvement.... debridement surgery. Getting a 2nd opinion in a couple weeks. Guess if I want to avoid the knife I better get over my fear and get to work. Wish I could work with you 3 days a week. The level of care we get here is a joke. Rush you in, rush you out. Reason I am here is because the doctors don't give a shit and never could possibly point you to something as thorough as this video. Most PTs I've seen - they barely have even dealt with any cases of peroneal tendonopathy. Frustrating. Thanks for such a well done guide.
@@kylematter3174 Still dealing with it. Last thing I want is surgery so being patient to.. Hopefully avoid it. Steroid injection didn't help. Getting a consult for Shockwave in a couple weeks. Started getting massage on it this week - sports massage and graston from a specialist near me. I've been hurt for 6 months thus far. If I walk more than 10,000 steps a day for too long it just keeps flaring up on me. I stopped doing the strengthening exercises for now because I feel like its only making it worse.
@@xbadandy182x oh dude that's so great to hear! I'm dealing with some shit myself. Had sprained and tore my ATFL completely playing football, took 6 months to recovery without surgery (it didn't heal but pain disappeared and had no problems of any sort in running jumping etc, just couldn't play FB without brace) and Ithen took a hit from the ball at outer front edge of right foot at high speed. That messed something up and symptomps kinda look like peroneal. No swelling but pain just below the ankle at the outer side.
@@xbadandy182x how many months did it take total? I’ve been doing rehab for about 6 months and it feels like it will never end. Calf raises on a leg press and banded ankle eversions outlined in this vid twice per week. Any advice man?
This is so helpful. I've been fobbed off by 'specialists' for a year now and been told it's common for women my age (53) to get soft tisse injuries. My options have been anti infammatories and steroid shot. Not thanks! I shall begin these exercises and pray they help me fully recover so I have an end to the buzzing, coldness and swelling in my tendon. Thank you.
@@wusty23jd I'm seeing a great Osteopath who has figured out that I have my Peroneal nerve pulled. He's helping to calm things via physical therapy and I'm also receiving acupunture.
Sorry if I missed this - do you recommend starting these exercises after a period of rest and you are pain free? Or can you start after the pain subsides a bit but still present? Thanks
Thank you! Why could 5 different doctors not explain this to me after my injury!? Grrr. They either do nothing or recommend surgery, its been 8 years of chronic pain and exhaustion
I can’t tell you how important this video is for me. You have correctly diagnosed something (acute subluxation of the peroneal tendon) I have been living with for about the last 10 years but no one seems to have diagnosed it correctly. Before you. It’s been quite debilitating- as someone who had a traumatic brain injury over 35 years ago - and have walked awkwardly putting pressure on my left ankle ever since. I’ve played lots of sport over the years but this has now caught up with me. :( I’m really grateful to you for explaining everything. I will look for effective treatments. Any suggestions very welcome.
This worked for me. Had peroneal tendinopathy from a bad ankle sprain for 1 year. Heavy slow resisted eversion (6 reps max) was key for me. Thank you very much.
Someone landed on my foot when I was younger ,I thought it was achilles tendinitis but it turns out ,my peroneal nerve was inflamed so thank you for this video!
I did physio which helped a little bit but some of these exercises we never did. I was able to do the flexion exercises laying down and was able to feel a little bit of relief right away. Super exciting!
This is the exact problem I have. And cannot find any doctor to diagnose it and treat it for the last 4 months. Hopeless! Now I'll try doing these exercises gently. I'm so weak, in easily aggravated.
I've been trying this programe for 2 weeks, after suffering of partial tear in my ankle, for 7 hard months, and if now i feel a big big improvement in my balance and strength, i recommend to start with it,..i feel like my foot is back to life again thank god!!! Be patient bro do the exercises right, don't pressure yourself, listen to your body, and trust me will will have a big surprising improvement in your foot@EthanDBG
I was skateboarding and suddently when i was pushing i felt pain in my ankle a doctor told me it is tendinitis so i just did all of the exercises of this video to help me get back on my feet!! Im limping a little when walking it doesnt hurt that much is just discomfort and im scared to put all my weight in my left foot. Thank you doctor in sweating a lot also🤣🤣🤣🤣 great workout
Tried the exercise, found out my left leg is so weak, always have a scoliosis and uneven hip and occasionally need to see chiropractor but the problem keep coming back, this is probably it ! I am going to keep doing the exercise and see how it goes, thanks for sharing ! Bless yaa mate 🫡
Felt like i was going insane. Side of foot, under, and especially the achilles. Had specialists basically tell me it was in my head. 1 day could mow the lawn, next day couldnt even wear socks. Some days, both my left and right. Most days, just my right. Didn't stick to the exercises, so that's my fault. Cold weather is a killer, too. It's really depressing when you're a photographer / security guard / best cricketer on the planet 😅
Im just getting better after 18 month bid with p. tendonitis on right foot. All kinds of burning pain, jabbing and throbbing pain horrible. I did not visit the doctor figured i could treat it at home and not miss weeks of work. I would get better than come back. Started doing stretching and excersises foot is responding well i can walk without limp and no pain so far. I will keep doing what im doing hope this problem never comes back.
Do one for top of the foot pain. I have it, no swelling, no pain when walking, squats, deadlift, box jumps. But i experience a little pain when i run, in my last two runs specifically. Now i stopped all activities, about 18 days now. I still do core exercises, hip mobility, some foot exercises from time to time. Wanted to go out cycling or even just a 5K walk but afraid that if i experience some pain again, i'm back to even more rest weeks.
I tore my peroneus longus where it attaches on the bottom of the foot. I have customized orthotics and now after 2 months of feeling good I am now in extreme pain where the tendons wrap around the ankle. This is awful.
Absolutely amazing video i was looking everywhere to find the problem with the side of my foot after a football injury and this video couldn’t of explained it better from what it actually is to how to treat it. Perfect👌🏼
Thanks..! This really helped. Noticed solo leg slight instability recently, "rolled", felt tendon(s) pass over ankle, heard snap. This has happened quite severely about every decade since 20 (am 62).. Mesomorph n active..will include in P/T n routine. Try to be gentle w/fascia for awhile.!
This is just wow..after a year of pain..l now understand what is occurring…no help from medical people…now can use proper exercise for relief and eventual cure..❤️
Very informative video. Ive been struggling with peroneal tendinopathy since July 2023 and did an MRI scan last week but it did not show anything.Im better now but it still flares up with increased activity. Is it normal for this not to feauture in MRI scans?
Sorry, I might have missed something. With some of the plantar flexion exercises, for example, the step downs, am I supposed to have my affected foot on the step and tapping on the ground with my unaffected foot? Or is it the other way? Thanks!
I have acquired flat feet but I don't like reading into the diagnosis and just want to get out of pain and strengthen the feet. My question is if I have PTTD and peroneal tendonitis together, would you program help with both? I have trigger points in the calves and soleus, do this need to be worked out before I start strengthening? These scenario has cause much stress on the body. I want to purchase your program and I want to make sure it is appropriate. Thank you.
Dr Marc, I have a question - when you refer to lateral medial malleolus for a traumatic injury - I don't quite understand. If these ligaments do slip, what symptoms would you have? I'm watching your videos to try to see if what I have is plantar heel pain or something else. The arch of my feet hurt as well as the heel but it doesnt feel like plantar fasciitis, I dont know how to explain
What if the pain is on the INSIDE side of the foot, below the angle knob bone, at about the 5 o’clock position, whether leg is straight and try to point toes back toward me… instant, sharp, very isolated pain in this part of the foot.
I have had chronic peroneal pain for maybe over a year. It was very painful on my foot during the first few months, but the pain mostly subsided. In the mornings, I sometimes wake up and can't go back to sleep from the pain, but it seems to be mostly at night when I have this problem, and not during the day. Of course, right when I had the injury that caused this (falling off my bike), I had gone to a doctor and he told me to get some sort of physical therapy. I went for a few months and it seemed to help a little, but the pain persists, as I've stated. Do you think doing these exercises will make the pain worse or will strengthen my foot to be where it needs to be? Recently, I have been back into the gym, not really focusing on my foot at all, but doing squats and other exercises. I thought the general workout might just naturally/passively use the foot enough to not need to focus on it.
@thermoplastischesaethylend1046 , no, because of my injured hip, I cannot do exercises to help my foot, but it has slightly improved since I made this comment.
I have this issue from being supinated in my stance when i walk. Somehow i became bowlegged. My body weight is bearing on the outside of my feet, over walking can put a lot of pressure on the peroneal tendon.
I'd wrap a resistance band around both feet together and separate them to strengthen the peronius. I must have overdid it because I rolled my ankle and the retinaculum had pain. It was minor because a massage to the peronius was enough to alleviate that pain. I think I sprained that ankle years ago too.
Thanks for this, my right peroneal hurts when I train calves while allowing the weight to push my upper feet/toes back on decline during full stretch with legs straight, feels like a slight stab/sting pain I genuinely thought there was a rock/stick in my shoe when I first felt it, and noticed it was my foot when I tried the workout without shoes, I don't get that feeling on my left foot though
While implementing these exercises do you think wearing something like a high top shoe would help support this issue since I'm having really bad heel pain and plantar pain with this? Bare foot shoes make is worse.
Hello Dr. Marc, thanks for another really useful video. I've pinched my peroneal nerve a few weeks ago, which caused about one third of ankle dorsiflexion ROM loss and weakness in this movement, as well as a mild foot drop whilst walking. Does the same advice and exercise list as outlined for the peroneal tendinopathy apply to the peroneal nerve pinch or there will be any additional important things to consider? This might sound like an insignificant injury, but this affects balance, gait pattern and various athletic abilities, so I'm worried about the permanent ROM loss.
Thanks for sharing this. I actually had soreness while walking at the base of the foot and underneath where the tendon would connect to the base of the foot. The pain was getting worse as I walked after 5-10 minutes, but fine standing and at rest. The pain started the day after a 22k run, I thought I had pulled the tendon, but something with the calf was likely cramped and tight which kept the tendon tight. Simply stretching my calfs seems to have relieve the pain... Could this be related? What do you think?
Good video! Having subluxed my fibularis during a trek this summer. I have moderate pain and slight swelling at the groove of the tendon. Considering trying physical rehab as I want to avoid surgery. Its totally bearable but I want to avoid damaging more the structures. Ah, and this annoying snapping that I had to get used to, when doing forced pronation of the foot.
Is cuboid pain the same as tendinitis? I have swelling and pain right in the same ares, and when I went to the doctors office, they said I had tendinitis due to my foot becoming flat foot.
I feel my tendons moving around the right ankle. It doesn't hurt at all and I can run, jump and swim confortable. I've also been diagnosed with achilles bursitis in my left ankle. Would these exercises be helpful?
Heel lift about killed me, the sharp pain omgoodness!! Thank you for these stretches. What brace do you recommend? I just ordered one yesterday, but curious which one you recommend
@@hellball5Nope. Still dealing with this. I find if I focus on using my calf muscle and raising my heel its way less likely to happen. If I focus on just lifting the weight I tend to use my foot to push up the weight, and then its way more likely that my ankle pops. Hope this helps.
Well I started having an issue in that same spot. However, I can't have mris or ct due to metal from military shrapnel. Now my foot is so painful I can't move it. My Drs are no help. I tried these exercises and it does help. But the pain comes back full force if I apply any weight on it
So I have a some tenderness to palpitation over the lateral most part of my left foot below the ankle. This has been improving as I’ve substituted my elliptical for running. The only other issue is a pins and needles sensation in the same area when I dorsiflex and invert the foot forcefully. No pain or worsening of symptoms during or after a I would run. This has improved. I’d like to ease back into running. I assume this is peroneal tendinitis though mild? I ice for 15-20 mine per day and have been doing some of these exercises each day. My podiatrist seems to be very conservative. She gave me no exercises to do and even nixed elliptical, bike, and swimming. Not very runner friendly I guess. I was a bit surprised.
I have peroneal tendinitis. I have been put in an airboot for a month. Its been one week and I only feel pain when i walk without the boot. Do I usually have to finish the one month or one the pain ends i can move to an ankle brace?
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](http://i.ytimg.com/vi/bre6SmVm108/mqdefault.jpg)
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](/img/tr.png)
Thank you so much for watching! Be sure to check out the blog with references: e3rehab.com/blog/peroneal/
can i do an seated toe press machine instead of standing db calf raise?
This video could not be more perfect. The pictures, explanations, mapped out exercises, and flow charts are top notch. A dang good job. Thank you. 💪🏼
Dont forget the hindden doggo 😂
Thank you
Agreed! I spent so much time looking for this level of thorough explanation
Been doing It for about 2 weeks, now im able to run again and with even more confidence, this Guy is awesome
I have constant pain all day. Even when walking... Can you help me. Was it the same for you? And how odtrn und what exercises have you done?
@@thermoplastischesaethylend1046it depends on your injury mate,,how long? And what is it?
Damn this has got to be the most perfect physio therapy video I’ve ever seen
I learned more from this video than I did visiting my orthopedic doctor and my physical therapist! I will absolutely be trying these exercises out - thank you!
Man i cant believe this is free, its like i went to my personal orthopedic doctor!
I have been troubled by this rare injury for over an half year (my condition is partial tear), and finally I have found a helpful rehabilitation programme I could use!! Thanks so much for your selfless sharing!!
how are you now?
As someone who ruptured the Brevis after an ATFL tear/rupture 4 months earlier, I can say that finding a HIGHLY TRAINED Ortho MD is crucial to proper corrective action. I feel the ATFL issue led to more excessive pressue on the Brevis leading to its eventual rupture during my ice hockey game. I have moderately high arches and the DPM's in my area want to correct the arch with a heel slide/DWYER oseotomy , 1st metatarsal osteotomy and tendon tenodesis. Well, I picked the wrong DPM sadly. That led to a revision surgery and another 6-8 months of therapy! It's been over 18 months now and I so appreciate this video on the topic. Pick your providers wisely folks!
Z2
Thanks Dr. Surdyka! I'm a student working in a clinic and saw someone with a peroneal tendon injury a couple days ago. I was not very educated about this area and you couldn't have dropped this video at a better time! Thanks!
¡Gracias!
Brilliant! I have picked up this injury I the last few weeks. I am a runner and due to life strains neglected strengthening and strength. This a clear and safe instruction to rehab and avoid future injury. Thank you😊😊
How did your injury feel and is it any better now?
I’ve been experiencing a lot of pain in this area for several months and finally saw a podiatrist about 6 weeks ago. My x-ray came back normal, and the Initial diagnosis was mild peroneal tendinitis. As such, he put me on an anti-inflammatory prescription for 30 days and had me start wearing a lift support on the outside of my foot. The pain was masked for 30-days,I’m still dealing with a lot of pain.
My next step is to get an MRI to see if there is a tear. It’s been ordered and now I just have to wait for the next step.
Similar to many people, I did not have a specific injury happen. It just gradually started worsening over time.
I've finally been able to identify the issue and solution from this video. Thank you for the hard work and effort clearly out into this.
This is the best video on UA-cam regarding this injury and its not even close.
I just need to get over the fear of "over-doing it" - because my pain.. when it flares up.. doesnt just take a day or 2 to calm down. More like weeks. It blows.
I'm consulting with P/Ts, and multiple surgeons here in MN. My last consult the surgeon reviewed my MRI. "Slight peroneal tendonosis" was all he commented. No subluxation or crepitus. He proposed a CT guided steroid injection.. and if after 6 weeks no improvement.... debridement surgery. Getting a 2nd opinion in a couple weeks.
Guess if I want to avoid the knife I better get over my fear and get to work. Wish I could work with you 3 days a week. The level of care we get here is a joke. Rush you in, rush you out. Reason I am here is because the doctors don't give a shit and never could possibly point you to something as thorough as this video. Most PTs I've seen - they barely have even dealt with any cases of peroneal tendonopathy. Frustrating.
Thanks for such a well done guide.
@@kylematter3174 Still dealing with it. Last thing I want is surgery so being patient to.. Hopefully avoid it.
Steroid injection didn't help. Getting a consult for Shockwave in a couple weeks. Started getting massage on it this week - sports massage and graston from a specialist near me.
I've been hurt for 6 months thus far. If I walk more than 10,000 steps a day for too long it just keeps flaring up on me.
I stopped doing the strengthening exercises for now because I feel like its only making it worse.
@@xbadandy182xdamn that sucks. How about now? I wish you got better
@@tusharbhatia5437 Fully recovered now. No surgery. Just took a long time to heal 😀
@@xbadandy182x oh dude that's so great to hear! I'm dealing with some shit myself. Had sprained and tore my ATFL completely playing football, took 6 months to recovery without surgery (it didn't heal but pain disappeared and had no problems of any sort in running jumping etc, just couldn't play FB without brace) and Ithen took a hit from the ball at outer front edge of right foot at high speed. That messed something up and symptomps kinda look like peroneal. No swelling but pain just below the ankle at the outer side.
@@xbadandy182x how many months did it take total? I’ve been doing rehab for about 6 months and it feels like it will never end. Calf raises on a leg press and banded ankle eversions outlined in this vid twice per week. Any advice man?
I'm a new grad physical therapist. This helps!
This is so helpful. I've been fobbed off by 'specialists' for a year now and been told it's common for women my age (53) to get soft tisse injuries. My options have been anti infammatories and steroid shot. Not thanks! I shall begin these exercises and pray they help me fully recover so I have an end to the buzzing, coldness and swelling in my tendon. Thank you.
How are you doing now?
@@wusty23jd I'm seeing a great Osteopath who has figured out that I have my Peroneal nerve pulled. He's helping to calm things via physical therapy and I'm also receiving acupunture.
Did it help?
Sorry if I missed this - do you recommend starting these exercises after a period of rest and you are pain free? Or can you start after the pain subsides a bit but still present? Thanks
Thank you! Why could 5 different doctors not explain this to me after my injury!? Grrr. They either do nothing or recommend surgery, its been 8 years of chronic pain and exhaustion
I can’t tell you how important this video is for me. You have correctly diagnosed something (acute subluxation of the peroneal tendon) I have been living with for about the last 10 years but no one seems to have diagnosed it correctly. Before you. It’s been quite debilitating- as someone who had a traumatic brain injury over 35 years ago - and have walked awkwardly putting pressure on my left ankle ever since. I’ve played lots of sport over the years but this has now caught up with me. :( I’m really grateful to you for explaining everything. I will look for effective treatments. Any suggestions very welcome.
This worked for me. Had peroneal tendinopathy from a bad ankle sprain for 1 year. Heavy slow resisted eversion (6 reps max) was key for me. Thank you very much.
Thank you, I've been suffering from this injury and am starting to notice a difference
How are your symptoms? Have they gone away now? I'm having a hard time hopping on one foot as it feels like the foot is crushed under the malleolus😮
Someone landed on my foot when I was younger ,I thought it was achilles tendinitis but it turns out ,my peroneal nerve was inflamed so thank you for this video!
Great video and tips! And love your puppy @12:15 😍
This guy is just fantastic.. He helped in identifying my issues. And the solutions as well
I’m confused! I want to do all of these exercises, but should I wait until the pain is gone? What do I do for the pain? Ice, heat, rest? Thanks!
This was so helpful.I will name you as the Peroneous Monk.
Best video that I have seen. Thank you for these instructions!
This is exactly what I needed!!! Thank you so much!!!
Thanks!
Thank you!
I did physio which helped a little bit but some of these exercises we never did. I was able to do the flexion exercises laying down and was able to feel a little bit of relief right away. Super exciting!
This is the exact problem I have. And cannot find any doctor to diagnose it and treat it for the last 4 months. Hopeless! Now I'll try doing these exercises gently. I'm so weak, in easily aggravated.
How’s it going 2 weeks later?
I've been trying this programe for 2 weeks, after suffering of partial tear in my ankle, for 7 hard months, and if now i feel a big big improvement in my balance and strength, i recommend to start with it,..i feel like my foot is back to life again thank god!!! Be patient bro do the exercises right, don't pressure yourself, listen to your body, and trust me will will have a big surprising improvement in your foot@EthanDBG
I was skateboarding and suddently when i was pushing i felt pain in my ankle a doctor told me it is tendinitis so i just did all of the exercises of this video to help me get back on my feet!! Im limping a little when walking it doesnt hurt that much is just discomfort and im scared to put all my weight in my left foot. Thank you doctor in sweating a lot also🤣🤣🤣🤣 great workout
Tried the exercise, found out my left leg is so weak, always have a scoliosis and uneven hip and occasionally need to see chiropractor but the problem keep coming back, this is probably it !
I am going to keep doing the exercise and see how it goes, thanks for sharing ! Bless yaa mate 🫡
Felt like i was going insane. Side of foot, under, and especially the achilles. Had specialists basically tell me it was in my head. 1 day could mow the lawn, next day couldnt even wear socks.
Some days, both my left and right. Most days, just my right.
Didn't stick to the exercises, so that's my fault. Cold weather is a killer, too.
It's really depressing when you're a photographer / security guard / best cricketer on the planet 😅
Thanks Dogg. Answered all my questions perfectly
Im just getting better after 18 month bid with p. tendonitis on right foot. All kinds of burning pain, jabbing and throbbing pain horrible. I did not visit the doctor figured i could treat it at home and not miss weeks of work. I would get better than come back. Started doing stretching and excersises foot is responding well i can walk without limp and no pain so far. I will keep doing what im doing hope this problem never comes back.
How are you now sir?
@@accurate_ad doing very well thanks
Do one for top of the foot pain. I have it, no swelling, no pain when walking, squats, deadlift, box jumps. But i experience a little pain when i run, in my last two runs specifically. Now i stopped all activities, about 18 days now. I still do core exercises, hip mobility, some foot exercises from time to time. Wanted to go out cycling or even just a 5K walk but afraid that if i experience some pain again, i'm back to even more rest weeks.
I was initially worried because of my foot pain but These exercises actually feel great
These videos are unbelievably helpful
I tore my peroneus longus where it attaches on the bottom of the foot. I have customized orthotics and now after 2 months of feeling good I am now in extreme pain where the tendons wrap around the ankle. This is awful.
Absolutely amazing video i was looking everywhere to find the problem with the side of my foot after a football injury and this video couldn’t of explained it better from what it actually is to how to treat it. Perfect👌🏼
Excellent video with very clear information. Thank you
Thank you so much for all the information! Great educational video!
Thanks..! This really helped. Noticed solo leg slight instability recently, "rolled", felt tendon(s) pass over ankle, heard snap. This has happened quite severely about every decade since 20 (am 62).. Mesomorph n active..will include in P/T n routine. Try to be gentle w/fascia for awhile.!
Such an awesome video 🔥
This video was so helpful. Thanks
Very good video! Helped me out tremendously!
This is just wow..after a year of pain..l now understand what is occurring…no help from medical people…now can use proper exercise for relief and eventual cure..❤️
Same here...have received ZERO help. Have to be our own doctors these days....
Beautifully illustrated
The BEST video for rehab of the Peroneal Tendinopathy/Tendinitis EVER!! Thank you!
Started playing soccer again after years and man my ankles need this
Very good quality information. Thank you!
this is great, thank you!
Should rehab start immediately after the diagnosis or should there be rest for a couple weeks first? Thanks!
This is excellent. Looking forward to trying these out!
this video came up at the perfect time🙏🏼🙏🏼
What an amazing video - clear and concise! Nice job.
Very informative video. Ive been struggling with peroneal tendinopathy since July 2023 and did an MRI scan last week but it did not show anything.Im better now but it still flares up with increased activity. Is it normal for this not to feauture in MRI scans?
Thank you for this great educational video!
Do anti-inflammatories hinder healing with tendons? 2 years of suffering here
Sorry, I might have missed something. With some of the plantar flexion exercises, for example, the step downs, am I supposed to have my affected foot on the step and tapping on the ground with my unaffected foot? Or is it the other way? Thanks!
Excellent video!
I have acquired flat feet but I don't like reading into the diagnosis and just want to get out of pain and strengthen the feet. My question is if I have PTTD and peroneal tendonitis together, would you program help with both? I have trigger points in the calves and soleus, do this need to be worked out before I start strengthening? These scenario has cause much stress on the body. I want to purchase your program and I want to make sure it is appropriate. Thank you.
Hello! Why are custom orthotics not recommended if you suffer from Paroneal Tendinitis?
Dr Marc, I have a question - when you refer to lateral medial malleolus for a traumatic injury - I don't quite understand. If these ligaments do slip, what symptoms would you have? I'm watching your videos to try to see if what I have is plantar heel pain or something else. The arch of my feet hurt as well as the heel but it doesnt feel like plantar fasciitis, I dont know how to explain
How long to continue with level 1 exercises before moving to level 2 etc
What if the pain is on the INSIDE side of the foot, below the angle knob bone, at about the 5 o’clock position, whether leg is straight and try to point toes back toward me… instant, sharp, very isolated pain in this part of the foot.
Same question. I had a fracture and orif surgery with plate and 7 screws 6 months ago. As of a month ago, I have this same issue you do.
Amazing quality, thanks for the details
Is it safe to perform these exercises when my tendonitis hurts/ has minor swelling?
I needed this…thank you!!!❤️🦶🏻
Amazing video!!!
This was Awesome!!!
Can we do these exercises while having small swelling around peroneal tendon
If its swollen should you still do these
Thank you. Great advice
Great channel, thanks!
I have had chronic peroneal pain for maybe over a year. It was very painful on my foot during the first few months, but the pain mostly subsided. In the mornings, I sometimes wake up and can't go back to sleep from the pain, but it seems to be mostly at night when I have this problem, and not during the day. Of course, right when I had the injury that caused this (falling off my bike), I had gone to a doctor and he told me to get some sort of physical therapy. I went for a few months and it seemed to help a little, but the pain persists, as I've stated. Do you think doing these exercises will make the pain worse or will strengthen my foot to be where it needs to be? Recently, I have been back into the gym, not really focusing on my foot at all, but doing squats and other exercises. I thought the general workout might just naturally/passively use the foot enough to not need to focus on it.
Did you fix it?
@thermoplastischesaethylend1046 , no, because of my injured hip, I cannot do exercises to help my foot, but it has slightly improved since I made this comment.
I love all of your video's. Thank you so much.
Awesome video!!! Thanks
I have this issue from being supinated in my stance when i walk. Somehow i became bowlegged. My body weight is bearing on the outside of my feet, over walking can put a lot of pressure on the peroneal tendon.
I'd wrap a resistance band around both feet together and separate them to strengthen the peronius. I must have overdid it because I rolled my ankle and the retinaculum had pain. It was minor because a massage to the peronius was enough to alleviate that pain. I think I sprained that ankle years ago too.
Thanks for this, my right peroneal hurts when I train calves while allowing the weight to push my upper feet/toes back on decline during full stretch with legs straight, feels like a slight stab/sting pain I genuinely thought there was a rock/stick in my shoe when I first felt it, and noticed it was my foot when I tried the workout without shoes, I don't get that feeling on my left foot though
While implementing these exercises do you think wearing something like a high top shoe would help support this issue since I'm having really bad heel pain and plantar pain with this? Bare foot shoes make is worse.
your content is excellent
For the non acute versions, is immobilization warranted ? How soon can you begin PT
Hello Dr. Marc,
thanks for another really useful video. I've pinched my peroneal nerve a few weeks ago, which caused about one third of ankle dorsiflexion ROM loss and weakness in this movement, as well as a mild foot drop whilst walking. Does the same advice and exercise list as outlined for the peroneal tendinopathy apply to the peroneal nerve pinch or there will be any additional important things to consider? This might sound like an insignificant injury, but this affects balance, gait pattern and various athletic abilities, so I'm worried about the permanent ROM loss.
Thanks for sharing this. I actually had soreness while walking at the base of the foot and underneath where the tendon would connect to the base of the foot. The pain was getting worse as I walked after 5-10 minutes, but fine standing and at rest.
The pain started the day after a 22k run, I thought I had pulled the tendon, but something with the calf was likely cramped and tight which kept the tendon tight.
Simply stretching my calfs seems to have relieve the pain... Could this be related? What do you think?
How many sessions or weeks do i stay on level 1? Untill going up to level 2, 3, etc?
Thanks alot, these are great.
Good video! Having subluxed my fibularis during a trek this summer. I have moderate pain and slight swelling at the groove of the tendon. Considering trying physical rehab as I want to avoid surgery. Its totally bearable but I want to avoid damaging more the structures. Ah, and this annoying snapping that I had to get used to, when doing forced pronation of the foot.
Does your ankle stiff due to subluxation of the peroneal tendon?
Is cuboid pain the same as tendinitis? I have swelling and pain right in the same ares, and when I went to the doctors office, they said I had tendinitis due to my foot becoming flat foot.
I feel my tendons moving around the right ankle. It doesn't hurt at all and I can run, jump and swim confortable. I've also been diagnosed with achilles bursitis in my left ankle. Would these exercises be helpful?
Can this type of injury cause top of the foot pain
Yes
Heel lift about killed me, the sharp pain omgoodness!!
Thank you for these stretches. What brace do you recommend? I just ordered one yesterday, but curious which one you recommend
My right foot always pops and gets painful on calf raises. I'm going to try this and see if it helps. Thanks!
Hey, I have the exact same problem, did these exercises help you at all?
@@hellball5Nope. Still dealing with this. I find if I focus on using my calf muscle and raising my heel its way less likely to happen. If I focus on just lifting the weight I tend to use my foot to push up the weight, and then its way more likely that my ankle pops. Hope this helps.
@@Dartht33bagger damn, thanks for the advice though.
Tis Irish Bob saying hello
I thank you for this informative segment.
Irish Bob wishes you well in life and career
😇🤗😎🍀☘️🇮🇪🇨🇵🦾🩺🥂
Well I started having an issue in that same spot. However, I can't have mris or ct due to metal from military shrapnel. Now my foot is so painful I can't move it. My Drs are no help. I tried these exercises and it does help. But the pain comes back full force if I apply any weight on it
So I have a some tenderness to palpitation over the lateral most part of my left foot below the ankle. This has been improving as I’ve substituted my elliptical for running. The only other issue is a pins and needles sensation in the same area when I dorsiflex and invert the foot forcefully. No pain or worsening of symptoms during or after a I would run. This has improved. I’d like to ease back into running. I assume this is peroneal tendinitis though mild? I ice for 15-20 mine per day and have been doing some of these exercises each day. My podiatrist seems to be very conservative. She gave me no exercises to do and even nixed elliptical, bike, and swimming. Not very runner friendly I guess. I was a bit surprised.
Thank you God bless you 👏👏👏👌👌👌🏆🏆🏆
I have peroneal tendinitis. I have been put in an airboot for a month. Its been one week and I only feel pain when i walk without the boot. Do I usually have to finish the one month or one the pain ends i can move to an ankle brace?
Superb. Pro. Thanks 👍