3 Exercises for Peroneal Tendonitis
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- čas přidán 13. 06. 2024
- Today’s video covers three exercises that can be used to strengthen the peroneal muscles and relieve pain due to peroneal tendonitis. The peroneal muscles evert and plantarflex the ankle and help support the arch. I have demonstrated three exercises here that can be used to train the peroneals and may be useful if you want to strengthen the region, if you have had a recent ankle sprain or are experiencing lateral ankle pain.
1. Band eversion and plantarflexion - the key here is to point the foot (plantarflexion) and turn the foot out (eversion) at the same time. The band acts to pull the ankle toward inversion, so the evertors must work to resist the tension.
2. Monster Walk with Band at Toes - in this exercise, the band placement at the toes acts to pull the ankles into inversion, so, again, the evertors are put to work.
3. Calf Raise with Eversion Focus - in this exercise, a band or long towel is placed under the ball of the big toe and put on tension. Pressure must be kept over the big toe or the band/towel will slip out. The peroneals create the eversion necessary during the calf raise to keep the band/towel in place. If it slips out, then you are not engaging the peroneals enough.
*Make sure to checkout my new pain & injury rehab book. It includes comprehensive programs for the 50 most common orthopedic issues, including five ankle and foot exercise programs. Click the link to learn more. a.co/d/0HzBHAa
Loop Band Link: amzn.to/3IwabsC
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](http://i.ytimg.com/vi/bre6SmVm108/mqdefault.jpg)
Exercise 2 really helped!! I sincerely appreciate you!! All the best ✌👊
Awesome, glad to hear it was helpful!
Really, effective exercise. Best wishes for you.
Interesting . Thanks for teaching this. Very helpful
You’re welcome!
The first two exercises really helped, i was experiencing pain on the ankle and peroneal tendon/muscle even a couple years after rolling my ankle, and this is helping. feeling blessed-up, thanks Tom and Rehab Science!
Hey Jordan! So glad those exercises are helping!
Jordan, did you get an MRI or an ultrasound of your ankle ?
@@RehabScience I hope you reply, I suffer under peroneal tendon pain, but I have a question, I like taking hot baths 🛁! And when I do it, it increases the pain (tendon) afterwards and for the next 24 hours, what Can in the the reason ?
thanks! no i never got a scan of my ankle, it seems to be working well now
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This helped thank you for sharing
Glad it helped!
Thank you so much! Been having alot of pain in my everyday life and these helped so much! I had a severe sprain over a year ago and rushed the healing process. This exercise really helps stretch the area! Thanks again!!
You're so welcome! I'm so glad the video and exercises were helpful!
Good exercises. Thanks!
You're welcome!
Good tips!!!
Thanks!
Thank you.
You're welcome!
This last exercise is so excellent
Glad the video was helpful!
Thank you ,
Welcome 😊
Thanks very much! The exercises feel great and saved me a 3 week wait to see someone. I'll be back on the OneWheel long before then!
I’m so glad the exercises were helpful to you!
Thank you very 🔝
You're welcome!
So good ❤
Thank you 🙏
great video, thanks
You’re welcome!
Thank you very much. Hope it will help in my ankle problems (edema type)👍
You’re welcome! I hope the exercises are helpful to you!
Thanks for the informative video. Can you help me to find out that the pain I'm having is due to Peroneal tendinitis or Peroneal Nerve compression.
I have this terrible pain when I run.
Thank you, these are very helpful. I've been trying to determine why I have this issue. I've been on long term high dose medications since 2022 which include prednisolone and bactrim. Are there any known links between the condition and either of these medications please?
Hello, I have an issue with posterior tibial displacement and peroneal tendinitis. I wonder if you’re familiar with this combination of issues stemming from minor peroneal nerve damage and a full pcl tear. I’ve made a lot of progress with rehab but these two issues are slowing me down a bit. Thank you
Thank you so much for your videos and help. Can you please advise on any help for this problem combined with Foot Drop.
Thank you once again. God bless you
You’re welcome! For foot drop, I would recommend trying the exercises in this video.
czcams.com/video/_q9_nGKjeV8/video.html
Im going to try these. I will get soreness spasm under my ankle from time to time. Its my non dominant leg where it happens and my balance isnt great on this leg. It often happens when I am walking around a corner, or extending my leg to get out of a car. Is streching the calf useful for this as well, or dorsiflexion as in your ankle sprian video? Should these be done daily? Thanks.
Thanks! I developed pain there due to improper walking with a crutch, stiff ridged walking, going back to 2 crutches. I have of a labrum tear that won’t get operated on for 3 months.
I’m looking forward to your book release this summer.
Thank you so much for supporting my channel and my book! I’m so glad to hear my videos have been helpful to you!
4:56
I have pain where the peroneal longus runs under the outside of the foot. Will this help or it there another exercise I can do. Thank you so much!
Thank you for this. The military docs just give me motrin and think this is a shin splint. I've had problems with one side and I'm 99% sure it's this muscle. I've twisted that ankle many times over the years. I will try these and take a break from running!
Randomly came across this video. I may have missed it but any chance any of these exercises can help strengthen this area? Example if you’re kickboxing and get calf kicked. May be completely different but was just curious
@RehabScience hello :) if the outside of my foot just started hurting gradually over the last few days when walking, at what pt should I do these and at what pt is it better to keep resting?
Hi, how long would it need to rest before able to play sports,
Get pain after sleep in morning from Whole day of driving
ive had 2 surgeries on the left ankle in 9 months. First was for an OCD and 10 mm cyst. then 8 months later mri showed a split tear in the peroneal brevis near the outside bone and had surgery on that. now in therapy 5 months and still do not have 100% stability. What else can help??. and my heel on that foot is really getting sore and tender after standing 4 hrs at work
If my peroneal tendon behind the ankle is very painful should I still start the excercises?
I have developed peroneal tendinophaty due to weakness calf. I have a bad perfomance doing exercises to strengthen the calf because I feel a lot of pain in the tendon. But I need to strenghten the calf to remove the overload on the tendon. What should I do?
Whooo 🤕 that 3rd one really hurt y ankle. Is there a lower impact one to do instead?
Is it common for teens to have it when they’re growing I’m 16 and 6 foot one and it’s been been hurting for seven months
Could pain at the 5th metatarsal while walking/running be a symptom of peroneal tendonitis? There was no trauma like an ankle sprain. Thank you for your helpful content.
Yes, the peroneal tendon can definitely hurt in that region. I would give these a try and see if they help.
Yes I would love to know this also! I have really bad sciatica and it feels like it radiates down to the side of my calf down into my ankle. My lower leg and ankle and it goes down into my 5th metatarsal. I can barely walk it gets so bad and I can’t walk normally. I’m having to more limp and turn my foot a certain way. I also know it hurts and aches when I sit Indian style on the sofa and that ankle is on bottom. Could this be the same thing and could sciatica be a cause?
@@Jessicamae1988did you ever figure out what this was?
@@Jessicamae1988any update ? 😅
My issue is from a basketball rebound. Landed on someone’s foot then rolled my ankle but my ankle is fine. It’s the peroneal nerve in my knee that hurts.
Hi, can you please provide a link for the band you used for the first and third exercise?
Here you go. amzn.to/3YDS49F
How often should you do these exercises if you're having moderate pain? I've been having recurring flare-ups for the past couple months each morning the day after going on a run, but they go away after a day or two of not running. I'm trying to train for a marathon that's in about 3 months, so really hoping that I can run about 4 days a week.
What you are experiencing is very common with tendon pain. The pain will reduce with a couple of days of rest, and then return when the tissue is loaded again. I would recommend trying to perform these exercises 3 to 4 days per week to strengthen the tendons. It would probably be best to do these on non-running days, so that you aren’t loading the tissue too much.
@@RehabScience Thank you so much for this video, these exercises worked amazingly for me, my pain that had been there for weeks totally went away after doing them just for about two days, so I've just been doing them about once a week since just in case.
hey for the second exercise is it must to sit back and move sidewards or just straight back will do the job?
For the lateral squat walk, you really want to move side to side to challenge and strengthen the peroneal muscles.
My pain is not anywhere near my ankle but higher up near the knee. Extreme tightness along my peroneal tendon near the knee whenever I attempt knee over toe. Will these exercises help that?
Yes, these exercises can also help with pain at the other peroneal attachment near the knee.
Please send link to red theraband. Could only find loop link. Thank you!
Here is a link for a set. a.co/d/ezjOkzC
When will complete pain lectures series ??
I will try to do more soon. Sorry for the long gap between lectures.
I think never because pain doesn't won't leave you alone....
My tightness/pain is at the top the fibular head and the calf muscle beside almost concaves. I can't recall an injury except a rolled ankle years ago (I do have overpronation in the foot on that side). Do other people get the pain near the knee?
I do close to the knee
Can you do this with mild discomfort in the Peroneal tendon? Or will that worsen the condition
Yes, with tendon issues, it’s OK to experience mild to moderate discomfort during the exercises as long as it doesn’t flare your pain up afterwards.
These exercises have helped me a lot however I still have pain where the peroneal brevis inserts to the fifth metatarsal, has anyone has this pain ? Has anyone had any relief ?
I recently had a surgery in that exact spot. I recommend the surgery. I no longer have pain in that spot
My fibula cramps when I cross my legs. Any ideas?
Do I have to avoid hack squat and leg press when I have this?
Not usually. However, if they cause your pain to flare up, then you may need to modify or temporarily remove them from your program.
I’ve had this for months seeing physical therapist will I ever get out of pain it comes and gos !Started as a sprang ankle now it hurts more
Did you find a solution?
Hello, I wanted to ask what type of ankle issue I have. When I press my heel it hurts a lot, I haven't done any sport for two months and I thought it would be better but it's getting aggravated when I jump. Please help, thank you.
Is the pain on the bottom of your heel or the back side of your heel? If it’s on the backside of your hill, then it’s probably related to where your Achilles tendon attaches.
@@RehabScience I did a bit more research, it's around the calcaneus bone. I feel like my heels aren't strong enough for the weight of my body and the area around the calcaneus is tender. Is there a way to strengthen my heels?
I don't understand why do you need the band for the last exercise? Couldn't you just as easily do exactly the same thing without the band???
Also I wondered do these exercises help pain on the outside ANKLE as well as the outside of the lower leg??
Thank you!
The placement of the band under the big toe, helps encourage activity in the ankle evertor muscles. Without the band, people often will not raise up so that their weight is over their big toe, which means the peroneals (ankle evertors) are less active. These muscles run up the entire length of the outside of the lower leg, so they will work the ankle and the outside of the lower leg.
@@RehabScience Ok thanks a lot for the information!👍👍👍
Link for bands? please
Sorry, I totally forgot to include them. Here is the link: amzn.to/3WVqd3W
Is an ordinary strap from yoga okay?
It just needs to be an elastic strap, so that you can strengthen the muscles.
What about stretches
There aren’t many stretches for the peroneal muscles. Inverting the ankle (pointing the foot and turning it in) can be used to stretch these muscles a bit.
Love Canada Merci Québec M.T.L 😅
Thank you!
💛🎗🌻🎗
👍🙏
Exercise 2 burned like crazy
Those who can do these exercises don't have peroneal tendonitis. And those that do have it, won't be able to do the exercises.
You do these after you heal from peroneal tendonitis or before in order to strenghten and stabilize those muscles-tendons so you don't get injured again
I hope you reply, I suffer under peroneal tendon pain, but I have a question, I like taking hot baths 🛁! And when I do it, it increases the pain (tendon) afterwards and for the next 24 hours, what Can in the the reason ?