Peroneal Tendonitis - Home Stretches and Exercise Rehabilitation Plan
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- Опубліковано 9 лют 2025
- In todays video we talk about what Peroneal Tendonitis is, what causes it and what we can do to help facilitate rehabilitation for this condition.
What is Peroneal Tendonitis?
Peroneal tendonitis is an irritation to the tendons that run in a groove, behind the bony prominence on the outer aspect of the ankle. The two tendons involved are the Fibularis longus and Fibularis brevis. The tendonitis usually occurs because these tendons are subject to excessive repetitive forces during standing and walking. Certain types of feet (ex. high arched feet or feet with misaligned heels that are inclined or tilted inwards) tend to increase the repetitive forces that the peroneal tendons are exposed to, and predisposed these individuals to the risk of peroneal tendonitis.
Why Stretch?
Controlled stretching is known to increase collagen synthesis and improve muscle fiber organization. Better organization may result in stronger muscles and tendons after recovery.
The goal of stretching is to prevent problems due to adhesions, shortening, or improper healing in the tendon.
Check with your therapist to see if these stretches can help to decrease symptoms and maintain flexibility in the ankle and calf following peroneal tendonitis. Once over the acute phase of the injury you can start to focus on strengthening the foot and ankle to prevent the injury re occurring.
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![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](http://i.ytimg.com/vi/bre6SmVm108/mqdefault.jpg)
I had a severe ankle sprain 1.5 months ago. With limited use and following the RICE method, I find myself about 65% healed. This has been extremely discouraging. Over the last year, I've lost 70 lbs and had recently found a routine that was a great fit for my style and end goals. Losing the ability to continue down the path I was on has been super depressing, and I was losing hope that I would regain full health in that ankle. It was truly affecting my daily life.
After following this video once a day for a week, my gait has returned to normal, my ankle has really loosened up, swelling has gone down, and I've gained back so much of my range of motion. I can't wait to continue this regimen for the coming weeks as I heal and strengthen.
I can't express how truly thankful I am that you shared this knowledge. Here in MI, USA, learning this from a PT in person would have been expensive, time-consuming, and inconvenient. Thanks for helping us heal, and I hope everyone here has the same results I've had from this video!
I’m in the same boat. I have been meal prepping and working out and then I got this injury from a hike.
I’ve been RICE-ing but realized I would need physical therapy to fix this.
I’ve done PT before for plantar fasciitis so I know PT works. Hoping this will help me.
Notes to self:
3:11 Stretch #1
3:56 Stretch #2
4:38 Stretch #3
5:18 Stretch #4
5:58 Exercise #1 (foot eversions)
7:11 Exercise #2 (calf/toe raises)
8:09 Exercise #3
8:44 Exercise #4
9:25 Exercise #5
10:01 Exercise #6
Good morning. I have been doing your exercises for peroneal tendonitis. All I can say is that since doing these the pain has more or less disappeared. 99.99% I do them every day. I was give exercises from the Physio which didn't work none for peroneal tendonitis why that's why I decided to check UA-cam as I was at my wits ends. Basically I was in a lots of constant pain and especially every time I when walking. This is something I have not been able to do for a very long time. I have improved greatly and I'm so happy that I started your exercises. I'm going to carry on with these exercises. There is still something going on with my leg, to which I'm waiting to find out about, but these have helped greatly. CREDIT WHERE CREDIT IS DUE. A BIG THANK YOU
Hi Linda,
What a lovely comment Linda, thank you very much!
I am glad this has worked for you and I wish you all the best finding out what the other issue is with your leg. Reading comments like yours are why I put the time and effort in to make video content.
Kindest regards,
Travis
Hi Linda, how long did it take for you to experience pain relief after doing these exercises daily?
I have battled peroneal tendonitis on my right foot for almost one year. Different shoes, now i can only wear new balance running shoes. Ice, streatching, hot foot soaks, arch supports, and diclofenac 100mg daily seems to work. So far so good. Everyone is different. You have to do your own thing. Once you get older your body does not heal as fast. Good luck to everyone with treacherous ill.
@GarthanSaal444 compared to 6 months ago I'm about 85 percent better the burning, stiffness and pain are gone. I work 40 hours a week and walk 12000 steps daily so my feet take a beating. Also I did not see a doc. I self treated at home. Thanks
@@bronxrep2000 I'm in the same boat as you as far as trying to treat this injury. I've had it for about 6 months or so, but I'm 55 and it is healing very slowly. I still get the burning, pain and stiffness. I think I need to get the new balance running shoes for this condition as the custom orthotics I bought start to hurt my foot after a little while in my current running shoe. Which new balance shoe do you have?
I do stretching the p tendons and calf's every morning. Nb 519 and 481 work for me. The walkfit insole icy hot and aspercreme few times a day. Stretching is the key because tendons get stiff. I still feel little discomfort in morning so if I don't take care it will come back . I also take aspirin. I'm 52 it started 2 years ago. It takes time and you can't get discouraged it will get a lot better. Goog luck.
@@bronxrep2000 Thanks Richard. I appreciate the tips as well as the encouragement. I didn't know that aspercreme was used for this. I'll give it a try. I'll also look into getting those sneakers as well. I'm going to a new physical therapist this week. He does ASTYM, which is supposed to break down scar tissue and help regenerate the tendons. Not sure how well it works for peroneal tendonitis, but have heard of people getting it done for this injury. The last PT had me doing a lot of the same stretches in Travis' video, but he doesn't do ASTYM. I'm also considering getting a PRP injection, but it's expensive and has mixed results so not sure if I'll do that just yet. Good luck to you too.
@@matthewbrown2410 Alright. You have to have a plan b if first one fails. PT is the real deal I was basically crippled on one foot for over a year. I started to believe I was to live with this forever.
Quick shortcuts to different parts of the video that people may find useful
- Stretches
- Heel drop calf stretch - 2 sets of 30 seconds - ua-cam.com/video/7SoDj_U90yg/v-deo.html
- Soleus stretch - 2 sets of 30 seconds - ua-cam.com/video/7SoDj_U90yg/v-deo.html
- Peroneal stretch - 2 sets of 15 - 30 seconds - ua-cam.com/video/7SoDj_U90yg/v-deo.html
- Exercises
- Ankle eversions - 3 sets of 15 - ua-cam.com/video/7SoDj_U90yg/v-deo.html
- Looped resistance bands? After can do 15 reps pain free
- Calf raise into toe raises - 3 sets of 15 - ua-cam.com/video/7SoDj_U90yg/v-deo.html
- Lower down for a count of 5
- Can progress to single leg once too easy
- Single leg balance - 3 sets of seconds - ua-cam.com/video/7SoDj_U90yg/v-deo.html
- Increase duration when easy
- Lateral step up - 3 sets of 15 - ua-cam.com/video/7SoDj_U90yg/v-deo.html
- Isometric contractions - 2 set of 15 - 30 seconds ua-cam.com/video/7SoDj_U90yg/v-deo.html
- final stage of rehab
Legend mate. My doctor referred me to UA-cam for rehab… that’s the nhs for you… so glad I found your videos they have helped instantly and you have a knack for explaining.. thanks bud
So pleased this helped you bud!
Keep up the good work!
Travis
Been about five months until I finally narrowed my pain down to this. Some of the exercises I have been doing anyway as they seemed like a natural thing to relieve the pain. But this has been a great help so thank you.
For me this all started when I bought some Nike Air Presto.
These high arches are a mixed blessing. At first it was thought that I had straightforward plantar fasciitis. I knew however that my pain pattern didn’t make sense.
Just one thing to say....Brilliant. I've watched many other videos, and this is by far the best I have seen. I've just completed all the exercises and am hoping that after a few weeks, I will have reduced the swelling and pain in my ankle. Thank you very much for this Travis
Hi Valerie. I've just begun. How is your pain now?
Same? @@lauriem1643
@@lauriem1643how have you done now?
Really love the detailed explanation at the beginning… I’ve definitely got this and yes definitely felt it after I upped my walking on both outer ankles, like a burning… knew I should have gradually increased
Watching your video has made a world of difference to my recovery. My injury is a result of a fall - fracture and dislocation. I'm so glad that I was able to understand the peroneal functions and physiology based on this video. As an accompaniment to the exercises my physio provided, these exercises are a tremendous help. Thank you 😊
Thank you so much. I am battling with peroneal tendinitis for the last two months. Followed your exercise program. Feel better already 🙏🙏🙏
How r u now . M in the same boat
How do you feel now?
This has been the best video I've seen so far to help me with my peroneal tendonitis. Thank you so much for making this video and teaching me new ways to stretch and strengthen my legs/feet. I really appreciate it!
how do you feel now?
My right ankle was replaced 6 months ago and as I tried walk longer distances 92.0 miles instead of 1.5,) I developed perineal ans achilles tendinitis. I am excited embark upon your exercise regimen, it’s more focused than the one I got from my PT, and your explanation is easier to understand. I live in the US and would hace drive 30 minutes each way for treatment, plus pay extra. I have gleaned so much useful content here in terms of corrective exercises, I have no doubt that this will work.
this is absolutely powerful, with complete set of exercises. thank you so much 👍🙏
Thank you Travis. This was outstanding. I got a few exercises from my foot doctor but this gives me something more to add. Great explanation.
I hate being told to take a break but this gives me something to work on daily so I can get back to yoga, weigh5 lifting, Pilates and cycling.
Training for my first marathon at just 17. My foot statted to hurt this afternoon and these streches really helped. Not having my cross country couches around to tell me exactly how to stretch to get rid of the pain is certainly a learning curve.
Thank you, Travis! I was diagnosed nearly two months ago. After a cortisone shot and buying a pair of Saucony tennis shoes, the inflammation has gone down. Thank you for creating this video. I've done the exercises twice so far and will continue for a few weeks in hopes that they will help get me back to normal. 😊
How did it go?
I have officially made space for you in my POPS (Painful Os Peroneum Syndrome) toolbox. Hopefully, between you, acupuncture and chiropractic adjustments I will be able to get on top of this miserable ailment! Thank you for your approachable, clear directions and demonstrations.
Ty! Hopefully this will keep me from having to pay hundreds on physical therapy! I was able to understand easily and replicate everything with your direction.
The resistance band exercise almost immediately relieved the aching on my foot!
Thank you for sharing. This has been a very, very long standing issue for myself, that has previously gone undiagnosed, until now.
this is the first time in 2 years i can roll my ankle and not hear it click, and its weird its moving 2x quicker than i think it should since im so used to the lack of mobility, i didnt even realise, this is gonna help me run again for longer durations
Found your delivery very clear and very helpful. Thank you for that. Such good explanations. And stretches + exercises.
Thank you so much Travis. I have severe calcific peroneal tendonitis (have never been a runner) and these exercises look so helpful.
5 years after a really dramatic fall and resulting cast (and no follow up because of Covid I guess) I have just finally self- diagnosed (if my physio people had diagnosed they didn’t share it with me) and though it’s improved I realized today I supinate on that side- so all in all, thanks for the video. Looks similar to what physio gave me (before the TERRIBLE orthotics he had made for me and I decided he knew nothing)
It is good to read that others have same issues. I will follow your video as others have said here they have been effective. Hard to believe I could actually resolve this but I’ll give it a try- I’m going on Holiday and please, not another holiday where I’m in pain every step, after day after day of walking!
The foot drops performed wonders for my feet. Foot drops are part of my regular work-out along with calf raises.
Excellent! Your exercises relieved my tendonitis. Thank you!
Hi..I am from India
I have been suffering this problem by some days ..then i found your video.. it's very helpful..👏👍👍
How is your recovery... Please update..i hard a fifth metatarsal Fracture the bone healed but I'm having problem with the tendons
Thanks!
Thank you so much!
I'm marathon training and really needed these tips - thank you!
I think I'm on the verge of peroneal tendonitis and will do all this to prevent it. Thanks.
Thank you…good job 🙏🏾
Excellent informative, concise, presentation. Thank you so very much, from a Brit in Toronto.
Thank you for the kind words Tilly!
Wishing you all the best.
Travis
Thank you for the video and clean explanation. I am hoping these exercises will help.I have been trying to figure out why it hurts my ankle and the side of my leg when I walk. It has been very frustrating as well as painful.
Feels like magic to me! I haven't felt to much relief in weeks!
Hey Travis, thank you so much for this video! When you started to mention ‘those who have gone from no running to lots of running and mileage’, I felt like you had read my mind 😅 That’s what I did recently, going from only weighted gym workouts to suddenly running 5km or so a day. I never felt a sprain or a pop or anything of that nature, but one morning I just woke up and it felt quite irritated and sore, only in the left ankle. I tried to stop running for a few weeks to let it heal, but then when I started again it came back pretty quick. I’ll probably have to rest it more, but your exercises will definitely help fasten the healing process. So thank you very much for putting your expertise out there 😊 So easily understood as well!
Fantástico vídeo. Todo muy bien explicado y detallado. Muchas gracias desde España.
Good video
Thank you so much for this excellent video that supports everything my physio has told me. It’s terrible to be sidelined with this foot pain but this is proactive exercise to recovering even stronger. Excellent video!
Hi Carin,
Thank you for the kind words, wishing you all the best in your recovery!
Kind regards,
Travis
Thank you so much my friend. I go running every other day and I just woke up yesterday with my foot feeling like there was a rubber band inside of it. Ill be off it for a while now while I heal up!
Have you healed?
How long did it take to heal
Thank you so much, this is the most help full video I’ve seen yet.
Thank you for sharing this video. I had 2 surgeries on my right foot one to repair the peroneal tendon (which I tore running) and then a second surgery to cut the nerve in the same foot (because it was damaged in the first surgery). Needless to say, I have more pain now than before the surgery. So I am hoping these exercises/stretches will help to alleviate some of that.
Hi Victoria,
I am wishing you all the best with your recovery!
Kindest regards,
Travis
Thank you for your time, sir! Much appreciated.
Thank you, a great video that was clear and very informative without all the waffling. Excellent
Mate thanks a million for posting this video. This helps a lot! Hope to be on the rugby pitch very soon be completing this program.
Thank you so much for this video! Well detailed. Hope this would help me recover from my previous surgeries. More power!
From India love you bro ❤❤❤❤
I just had surgery 3 weeks ago for a peroneus tendon repair because that's what the mri showed. When they got in there is was an extra muscle that was causing the pain
Great video! I have high arches and you are the first one to mention there is a connection. My PT so far, has been less then helpful, so I think I am going to stop paying for that ($$$$$) and do these daily.
Thank you so much for your videos and advise. May you please suggest anything for Foot Drop. Thank you once again and God bless you
🙏🌷🦋
Hi J,
Thank you for your kind words! I will add that to my ever growing list of videos to cover. Thanks for the suggestion! :)
Kind regards,
Travis
thanks this is the best video for this injury
Fantastic video..
Love all the detailed information..
Stretches & exercises.
Thank you..
What should I do if double leg calf raises are easy but single leg calf raises still hurt
Thank you for this video. I will exercise following uour advices.
Nice and clear
How often would you recommend this
Are these exercises presented in order of low difficulty to higher difficulty/challenge? If not please explain the lower vs. higher challenge ones. Assume the isometric and others at the end of the video are the most challenging?
Hi Stephanie, Yes the order is progressive throughout the video.
Kindest regards,
Travis
Thank you for this great video! I tried it today and I liked it. Do you recommend doing these exercises and stretches daily or should I do them only every second day?
Wonderful,easy to comprehend..
Thank you 🙏x
Excellent explanation and detailed rehab. However, my right foot sticks out away from my body by about 15/20 degrees, I believe this is eversion. One, or both of my peroneal tendons click against my ankle bone when I dorsiflex and invert my foot. I believe this was caused over many years of standing with my weight predominately on my right leg while working for about 12 years as well as from driving (for work) for about 20 years after that!
My right ankle dorsiflexion is about 75% compared to my left. I don't have any pain. Do you think this rehab plan might help get my foot back to normal, pointing forward position, when I walk and stand?
This may sound like a silly question but for the majority of people what symptoms do you have and exactly where? Mine tends to be a burning on the bottom outside lateral border of my foot, which never goes away. I have done professional inserts. I guess I just need to continue to do stretches and ice
How long after the operation this exercise should be done
Awesome video. What's the difference between the seated peroneal stretch and the isometric holds? Thanks!
Hey Adam,
The difference between the two would be during a stretch you should be completely relaxing and in an isometric contraction you should be pushing into what you are using to resist movement. For example, if I did an isometric bicep curl I would feel a bicep contraction, if I did a bicep stretch I would feel no contraction and just a stretch.
Kindest regards,
Travis
Really helpful video, thanks so much.
Mine pain N numbness is around Longus n brevis n tip of big toe..thanks I'll follow ur routine..cheers
Thank you very
Thank you very much! This helped me a lot!
Hi thank you for sharing the video
Wish you to do many more
Thank you! It could be nicer if add symptoms
Thanks
thank you for sharing this video. i twisted my ankle two months ago and i cant walk normal still🥺. xray showed that i have irritated tendon. im gonna do this helpful stretching and exercise 🙏🏻 is it possible to do it while wearing my ankle braces? for the first time?
Why do you recommend isometric exercises at the end of rehab? My physio suggested iso exercises at the beginning. Thank you!
I’m near to a professional under 18 football player and like I can play for how much long I want, like 2-3-4 or more hours but once I stop for 5 minutes I can barely walk and that is causing a lots of problems since I’m trying to become a professional, hope this will help
Are these exercises good after ancle displacement? It happened twice and I'm afraid I would displace it again with some exercises or it is safe to do?
Thank you so much Travis!
Thank you! I am a dancer. My teacher commented that I was inverting in my releve (toe rise), and the word dancers use for inverting is "sickle", (turned in, like the tool). She happens to be really smart on anatomy and said I need to activate my fibularis. I'm going to use your video. Thank you. I'll let you know how my releve is looking in a few weeks.
Thank you! Starting program tomorrow!
Thank you for sharing this video. It is concise and easy to follow. I will follow this to the best of my ability. Should these stretches/exercises be done daily, or a few times per week? Thank you.
Hi Laurie,
You could do these stretches and exercises every day, some people prefer to have a little bit of a rest in-between doing the exercises so opt for every other day. Either would be fine.
Kindest regards,
Travis
Wow, I just tried a couple of these exercises and already the numbness in my last two toes are not NEARLY as numb as they were before!
Thank you! These seemed to help!
Thank you for sharing 🤙
Thanks 😊
excellent. thank you
👍 Great Thank you!
Is there an alternative exercise to the one with the step as I don’t have one
Thank you. I have a partial SPR tear and I'm guessing these would be the same regimen.
Hey Metal & Muscle,
It would be very similar yes :)
Kindest regards,
Travis
Sooooooo helpful. Thank you from NJ USA. xoxo
Thank you so much! You’re so right. I used to do my running on a treadmill with no problems and the change to outdoor running caused my injury. I feel better after a week. No pain while walking just little pain when I press with my fingers. My question is when you would recommend to start running again?
Hey IK,
Everyone's a little different when it comes back to return to running. I am incredibly fortunate to have access to a 0 gravity treadmill which I use to load the ankle progressively to get clients/athletes back to running. When pain and swelling it gone, the ankle feels strong and balance is equal on both sides, that would typically be a green light for light running!
Kindest regards,
Thank you sir
A recent MRI has revealed that I have a split tear in both Peroneal tendons. I have been wearing an ankle sleeve brace and starting to feel better. How will I know it's safe to start rehab exercises?
Outstanding
Hello Travis. It’s Hasan. Thank your for this helpful video. I had surgery for tare in tendon inside my ankle. I am in weeks 6. I still have pain I think it’s because I had 3 tares in tendon. Just put stabilizer boots on 3 days ago. 2 weeks later another appointment to decide to start physical therapy. I just wonder when I can start to do your exercises? And how many times I can do? It’s okay to do it with Physical therapy?
Hi Hasan,
Thank you for the kind words and I am sorry to hear that you had to have surgery. You may find when you do physical therapy that the exercises that are prescribed to you are either similar or different from the ones I use in this video.
I would follow exactly what your physiotherapist says as they will be the one who can see and assess you to make accurate judgements :) Wishing you all the best with your recovery!
Kind regards,
Travis
very useful. thankyou.
Need therapy after left ankle peronial tendon repair operation
شكرا لك
Afwan :)
Can you please inform what's the usual heal time after going through these exercises, I've been doing these from 2 days and i already feel way better
Hi No Bueno!
That's brilliant that you're feeling better so soon after doing the exercises! Typically when dealing athletes dealing with peroneal tendonitis recovery takes 4-8 weeks however more chronic cases can take longer.
Kind regards,
Travis
@@UKFH i have a partially torn peroneal brevis tendon, can I do stretchs? I've been on crutches for a month, non weight bearing reat ice. But foot swollen
The exercise prescription is much appreciated--any thoughts about icing and NSAIDs to assist in reducing inflammation?
Hi Richard,
I go against the grain and do not recommend NSAIDs or icing. The only time I would use either is if the patients pain levels were unbearable. When you're injured, this inflammation is actually a good thing. During the inflammatory response an army of beneficial white blood cells flow in to help you heal so anything to stop that would be counterproductive (Again unless pain levels were unbearable)
Kindest regards,
Travis
@@UKFH i have this on my right foot for almost 1 year. Changing footwear only new balance shoes, arch support, ice, stretching, hot water, the only nsaid that work for me is diclofenac 100mg daily
Thanks for sharing this video 💪💪
If there is knee pain with side feet pain as well then the person should do these exercises or not ?