Peroneal Tendonitis Exercises - FAST RELIEF! (Comprehensive Guide)
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- čas přidán 19. 06. 2024
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Peroneal Tendonitis Exercises - FAST RELIEF! (Comprehensive Guide)
Peroneal tendonitis is a condition where the peroneal tendons become inflamed or overused. The symptoms are usually pain in the tendons of the peroneals where they attach to the foot or in the muscle belly on the fibula.
Peroneal tendonitis can be addressed through activities that mainly work the lower leg muscles. However, the positioning and patterning all the way from the pelvis down can put us in a position where we are more likely to overuse the peroneus longus.
If you can understand and address the compensations at the foot, knee, and hip/pelvis, you'll be able to get relief a lot quicker than just addressing the foot and lower leg.
In this video, we discuss the pelvis, knee, and foot positioning and patterning that can contribute to peroneal tendonitis.
We also give examples of two exercises that can help you to take this more comprehensive approach.
If you need help overcoming chronic conditions and getting back to the activities you love, go to chaplinperformance.com and book our assessment!
00:00 - Intro
00:50 - Patterning and Positioning
01:50 - Actions of the Peroneus Longus
03:24 - Lower Body Compensation
04:25 - Foot Position
05:04 - Knee Position
06:16 - Positioning and Patterning Review
07:51 - Exercise 1 - Heel Raise (Supination Bias)
11:05 - Exercise 2 - Prone Hamstring Curl
13:10 - Outro
![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)
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Thank you this was very helpful!
Been dealing with this for a year and a half. Thanks for the detailed explanation
Thankyou,you nailed it for me
Thanks!
Thanks
I’ve been dealing with this pain for a few months now. I’m a letter carrier and regularly walk over 150 miles per week. This was bugging me all day everyday, even before I get out of bed in the morning. I tried a bunch of different exercises and stretches and also got checked out by a physiotherapist and nothing helped much. Except the first time I did these two exercises in this vid. Pain is under a 1/10 now and seems to be getting better daily. Thanks!
Incredible! This nagging tendon is trying to derail my triathlon season. Very grateful that you created this video! Going to start these exercises tonight!!
This information was so so valuable to me! Thank you so
Much for this information. I am actually going through this pain on the right side particularly for a year now. I wonder if this has to do with the PRI right stance pattern.
Your approach is great and I appreciate having the physiology reinforced. Your guidance through the exercises is great!
I’ve been coping with this for years. Although I’m an MD, I really didn’t know what was going on until I researched this on CZcams. I was born with slightly misshapen feet and have high arches. I also have posterior tibialis problems on this foot. The other foot is acutely sore with plantar fasciitis. Youch
Thank you so much. I have a lot of imbalance issues and this is definitely one of them. I have a slightly atrophied L calf muscle and I definitely have the agitation at the external knee with and outter leg. Sometimes when it’s bad I have soreness in medial foot near my arch.
Great stuff! Thanks so much for all the help 🙏
You are most welcome! 🙏
Amazing explanation!!!
Thank you for taking the time to explain 🙏🏽🙏🏽🙏🏽
My pleasure!
Great content Greg! Happy with what you’re doing here. Peace
Thank you my friend!!! Means a lot!
Great explanation. Thnx for the info. Flatfeet, esp. if flexible, can cause a whole host of issues that go both up & down the kinetic chain.
This video is magical..
The pain and tightness just vanished.
Thanks a ton❤️
Glad it helped!
Did you go over how the hip comes into this? If you didn’t what are your go to exercises/stretches to improve hip IR.
This was great info. So do you not recommend barefoot shoes to help get the feet stronger? I’ve been wearing them for 6 months and I still have foot pain.
What a fantastic explanation of the alignment between feet, knees, and hips! I had "X legs" since I was a child (knees pointed in and feet in the position you demonstrated). I've always had 'weak ankles' and I understand better why that is after your demonstration! I had a very bad ankle sprain 20 years ago and, with continued misalignment, it continues to impact me. Sometimes it's mostly my ankles, sometimes my knees, but more and more frequently, I get sharp pains and stiffness in my right hip. That happened just this week, and I also noticed pain on the side of my foot, which is why I clicked on your video. I love it when I get to understand more about the interconnectedness between the various parts of the body! I will try these exercises. Thank you!
Thanks for the insights. Have the exercises had a positive impact?
Thank you so much for this! For over 4 years, I've suffered with pain in the hip, knee and foot. I've gone to a podiatrist, gotten "physical therapy", used tens unit, acupuncture, wore two different boots, steroid injections, everything under the sun. These exercises hit everywhere I have pain! Thank you for your tutorial at the start of your video. Makes sense and I understand why I have pain in the hip, knee, ankle and foot. I'm hopeful this will fix my pain. ❤
Did you get actual relief from these exercises?
RIGHT ANKLE AND RIGHT FOOT
There is an undisplaced fracture involving the base of the 5th metatarsal.
The ankle mortise is intact.
No other fracture or dislocation detected.
There is soft tissue swelling overlying the lateral malleolus and lateral aspect of the foot.
the cue to raise the heels instead of push down on the toes was huge and I could immediately feel things getting pulled into alignment from that. I was really struggling to keep contact on the lateral aspect of the toe box of the affected ankle though. more work to do
I have been struggling with peroneal tendon problems for years and am definitely going to give these a try. Also been experiencing problems with the inner hamstring and adductor on the same leg that I have peroneal issues when I squat so assume that this is all likely linked to the lack of internal rotation from hip that you explain ? Hoping these help - thanks. How many reps sets would you advise ? Thanks for posting this
Ive had peroneal tendinitis for over 10 years. It snuck up on me in the first year and i wasn't diagnosed until a few years after, after trying personal trainers. Then, i had a baby and was trying to find work. So busy. In 2018 i made a big effort to do something about it. Over almost 2 year period, i did everything asked of me by doctors and physios. Got orthotics, lost 18% of my weight, and did the exercises/stretches at home at least 5 days/week. Nothing worked. Eventually saw a foot/ankle ortho surgeon and he told me to go back to physio. So i gave up. 😞 I don't know how to make this better.
This is wonderful, will try! If you ever feel inspired to address posterior tibial tendonitis, that was my problem for a long time, issuing from "up the chain." Regarding Mr. Fibs, I guess even anatomical models have problems. Thank you.
Hi Mary Joe!!! A lot of the times it can be a similar issue with posterior tib tendonitis.. some of these might also help! And yes Mr. Fibs is perfectly imperfect
Can someone please advise on the bands used? I have no idea what ones to look for... brand... size/length? Also, my issues came on suddenly after prolonged sitting. Basically, my body stopped moving, making my muscles weak. Would weight training also help (given I can't do normal exercise due to other health issues)?
This is the best video I’ve ever seen on this problem in my foot. I’ve been saying when the ankle(peroneal tendinitis) is flared up, it’s like the whole leg aches from the medial knee to the lateral hip. This really helped me understand it. …. Now to fix it … do you do paid zoom calls or coaching ? Send you a video of my running stride ?
Hi, Lindsay! For Virtual Training, you may send an email to angela@chaplinperformance.com or apply through this link: kymbq8ggj57.typeform.com/to/r2EftL7X
I've had peroneal tendinosis for.. 14 months now. Nothing has helped. I must say this is the first video where I've seen exercises like these. Will give it a try. Hopefully I can find some relief
Any progress?
@@richardchambers1124 Yep. Its healed. Im not convinced any of the exercises or strengthening I was doing helped. It just eventually went away on its own when it wanted to.
How has it been going for you? I am running a half marathon in six days and I realize I have this now and I’m super sad about it.
@@GenesisSpeaks I'm over it. No matter what I tried it flared up and hurt when it wanted to. It eventually just went away and stopped bothering me. I haven't run in nearly 2 years though. If I kept running I have a feeling I'd still be dealing with it but its impossible to say. See how you feel after the half.
@@xbadandy182x thank you so much for responding! I actually decided to stop crying this morning and get up and try to find a solution. I went to a running footwear store, guy i met was very knowledgeable and anyways, i left with a new pair of running shoes that will hopefully resolve or at lease ease this. I’ll update you see how it goes tomorrow, i would love for you to get on with running again!
Is this linked to peroneal nerve?
I have been challenged with this for 3 years. With 20 steps to leave my house.I've been really trying to get well, so I can carry on with life. Thank you for explaining...praying this helps.
Did it work?
will these exercises plus scrunching towel toes heal my plantar fasciitis?
I happen to struggle with something like this with regards to my right leg, the "inner aspect" of the hamstring is weak and gives almost a cramp feedback as a consequence of an attempt of a contraction
Do you have a link for the box you used for the heel raises. I can't seem to locate one.
With your solid logic, is the horse stance a suitable exercise for peroneal tendonitis? Because, as u probably know, in the horse stance you spread your legs, squeeze the glutes and basically create that internal rotation of the hips. Correct me if I‘m wrong please. Thank you
I knew it was from the pelvis because when I would get home from my barbershop I was able to get undressed and stretch my legs outward and it was very effective for reducing the amount of pain,,
What size is the band you are using above the knee?
I have high arches and a bunion so pretty prone to peroneal tendon pain. Currently have it in both feet after rollerblading too much. The longus tendon pain feels like it’s at the bottom of my foot with no brevis pain by the insertion for it so I’m letting it calm down a bit before exercising. Any tips on any more exercises I can do?
Where do you get bands like that?
How can I fix my fibula on the knee? It flew out, and I put it back. Now I fixed it down under, on the foot, and on the knee. How long does it take the tendons to regrow? My siz had this, when she was baletting when she was young, and she said, it took her 1/2 a year. Usually they regrow in 8 weeks. I am training the muscles around the knee as well for stability, but only with a twice fixed fibula.
My foot is so sore I can’t wear my shoes Will try these exercises Can’t do the calf raises hurts to much
I thought i broke my ankle but now i wonder if i just really messed up my peroneus longus. I probably injured my hip during my weird ankle roll but it was until a few months later that i got a literal pain in the butt hip issue. Hopefully these exercises help 🤞
does this apply to people who suffer peroneal tendonitis with high arch foot?
I have diffuse tendonitis. I have a high arch, and very slight supination of my foot, but put a support under my shoe inserts. But I have Peroneal tendonitis which started when a podiatrist suggested MBT shoes, for Achilles tendonitis. It never went away. It looks as if your exercises don't apply to me, right?
I don't have a flat foot, but my problem seems to happen when I compensate for balance to prevent a fall.
I have pretty severe pes casvus. Are these exercise helpful for that? I feel pain on my inner calves usually.
can you elaborate on 08:45 '"inner heel swivels up towards inner part of the knee", english is not my first language I couldn't understand the word "swivel" in this context.
I have this pain from a badly broken ankle ten years ago.
I have high arches and tore my peroneus longus tendon where it attaches at the base of my toe. It sucks
I have been a dental hygienist for 40 years. My straddled position often puts my right leg out And its constantly is working a pedal that works the equipment. I have this pain on the lateral border on the bottom of my foot and have not been able to get rid of it. I had to quit working.
you talked about how the chain of hip, knee, and ankle position for overpronation causing peroneal tendonitis. would it be the exact opposition positioning for an oversupination causing peroneal tendonitis?
Not necessarily. In both cases you'll need to capture proximal hip IR, but in the supinated representation, you'll also need to capture dorsiflexion
Would you recommend holding a ball betweek your feet in the first exercise (i.e. calf raises) to get your ankles from turning outwards? Thanks for the help dude!
Likely not. A little turnout might be cool. If you are talking subtalar inversion
Hey Thank you so much for this video!
What should I do if my calf on the right is cramping very early during the first exercise?
I am experiencing a very hard/probably shortened TFL - or is this because my upper leg is turned inwards? Or is it the Sartorius?
The exercises feel right - but do I need to work a blackroll to overcome the cramping? During the other exercise I am also experiencing cramps under the right foot and a crazy activation outside the hips and a cramp where the gracilis is (I had a CLT with that knee 6 years ago… and are having a chicken - egg situation since then) Do you have any advice regarding the cramping?
Thanks In advance!
In terms of cramping, it could be that your foot is used to being in a very eccentric position and now it is being forced to work past its capacity. It could also be that you are unable to access internal rotation more proximally, which as you mentioned could cause some tight sensations in the upper leg. It's hard to say without an assessment, but I think you are on the right track. Assessments are available via my website if you'd like to dive deeper!
I suggest getting a lacrosse ball for working on muscle knots and rolling that along your leg muscles looking for knots and sore spots. A guy with these same issues on another channel said that he found he had several tender sore spots and had to work then out with a lacrosse ball and some force. It hurts pretty bad during but in a couple days I noticed that those muscles weren't even half as sore. You can also try using a foam roller and letting your calf rest on it and lifting your butt up off the floor with your hands suspending your self in the air. Let your leg weight rest fully on the foam roller and go back and forth working out the knots and whatknots.
How would the anterior tibs relate to the overall picture and Tx plan?
They’d be a good muscle group to go after… both for inversion and for closed chain tibial internal rotation/tibial translation
Do I need to wear shoes with those 2 exercises?
A year ago or so some pieces of wood fell on my Achilles tendon. Dr. Said nothing was broken, just swollen and overworked (I didn't know it could get so bad because I've never had those kind of injuries). Because with that pain and the wound still open, I just went hiking. A physiotherapist made me evaluations (they used needles, that machine that makes your muscles contract, and those massages that hurt like hell but relieve you...). But after those sessions and the physio telling I'm I was already good to stop using crutches, 2 month later the pain came back. I'm desperste now I don't know what to do, it's changing my life at this point for the worst. My pain goes from where you pointed, up to the achylles tendon part but just in the outter part on the ankle if that makes sense? Is like only the tendons that go under the ankle are always hurting, specially if my foot is on it's normal position rather than those being stretched. The more I make my foot go towards the ankle (eversion? Idk if its called that) the more it hurts.
Sounds like you need a progressive program under the supervision of someone competent that you trust.
I'm a professional Ballroom dancer and was diagnosed with Peroneal Tendonitis after having had an MRI. I've been in a moonboot for two months already as the orthopedic surgeon told me to keep it immobile but it is not getting better at all. This is so frustrating as my entire dance company is affected by this. Have you heard of taking this long to heal? Should I rather take it out of the moonboot and start doing these types of exercises? I know you will probably say you are not a doctor and I should follow the doctors advice but doctors over here in SA is a joke sometimes and more than once I got told to do things which made injuries way worse.
I'm a doctor (yes, doctor) of physical therapy, so my take on it is going to tend to be different than an orthopedic physician. I can't give you concrete advice without an assessment, but when I worked with ballerinas and modern dancers, boots were just an extreme measure to reduce training volume. Orthopedic physicians don't work with the rehab process, so they tend to recommend boots based on their training. In my experience, boots are not helpful in the long term and usually it's better to continue loading ASAP. To be a resilient dancer, you should be taking a really close look at getting adequate recovery and also strength training consistently if you aren't already doing that. Most dancers I've worked with don't eat enough or train nearly hard enough outside of dancing.
@@ChaplinPerformance Thank you so much for your speedy reply and advice. Apologies about doctor thing, I actually asked advice on several forums and copy pasted my question. Just so used to everyone telling me they can't advise & that I should listen to my physician. It's just so frustrating as it seems to be getting worse the longer I keep the boot on but at the same time I'm also worried about causing more injury if I take it out. But I can't help but think back, several years ago when I had a knee injury after falling off a ladder and, not one but two, orthopedic surgeons wanted to do a major operation. They told me my dancing career is over. I refused the operation and with the help of a Biokineticist & physical therapy I recovered 100% within less than 3 months!
And yes you are very right, we dancers don't train enough outside of our dancing. Perhaps I should give it another month in the boot and if that doesn't get any better start on exercises like these or arrange a virtual appointment.🌻
Unfortunately I’ve been dealing with this for about 9 months now. It’s gotten better and I’m able to run a few times a week, but it still bothers me almost every day and is beyond frustrating. My (non doctoral) advice would be to start exercises early and consistently. I’ve been strengthening calf/soleus, and a lot of balancing exercises on one foot. I’ve also found that rolling out my lower calves helps a bit. Also short walks every day keep it loose. Hope you’re luckier than me and it goes away fast!
I have all this except flat feet
If someone already supinates their feet problematically, would this still wotk, or would they need a pronated and adduction bias?
I don't find that to be the case for most people, just teach them to pronate.
Hello doctor, I would like to ask. I have this vibrating-like feeling under my right foot on its left side (inner arch part), upon palpating the area, I can feel that it pulsates upon vibration, one time I walked it hurt like having something pinched inside (I don't know if it's cramps or something is really pinched)- it was painful that I had to stop walking. I've been having this for 2 days now. I tried massaging the area, it does help to be relieved for a while then the vibrations goes back. I mostly feel the vibrations when lying down or sitting. Stomping my feet makes it painful as well like that prickling feeling. No numbness nor burning sensation.
I searched it up online, and said I may have pallesthesia and it can be a cause of compressed nerve or blocked artery. What could this really be? Want to do home remedies for it, what can I do?
If it’s been happening for 2 days, I’d recommend you just resume normal activity and monitor it. Obviously, get it evaluated by a healthcare provider. However, self diagnosing on the internet at this stage is unlikely to be helpful. Will likely cause you to suspect the worst. Again, if you are concerned, go see you doctor in person for an evaluation.
If someone has only one foot problem than which exercise u recommend
There is always a compensation pattern in the other foot. You may need to train each leg a little differently.
Spr ligment is fine but i have peroneal tendon subluxation any suggestions please
I suggest that you watch the video
What's preventing me from doing a strait leg raise while lying down
Likely a lack of internal rotation at the pelvis
I couldn’t understand the instructions or the explanation of the cause of the misaligjnment.. I wanted to understand but found it confusing is there some way to explain it more clearly or draw it or something to make it clearer?
Doesn't it start at the foot and go up the chain?
It’s always bidirectional… work proximally first
In deutscher Sprache gibts das nicht??
Hey doc. You should add a thanks button button if someone wish to support you like me
Wow!! I didn't even know about that. Thanks so much for letting me know! Just had to click a button, LOL!
@@ChaplinPerformance thanks for your content
I have a twisted pelvis to the right and pain in my left foot as identified in this vid. Unfortunately after over 10 professionals nobody can tell me what’s causing any of it. R.I.P
I think this video might have told you. Try the exercises maybe?
@@ChaplinPerformance I’m always confused by the chicken and egg scenario. Is my foot in pain because of the twisted pelvis or is my pelvis twisted because of the “Fibula muscle”. Probably way too many factors to consider, but thanks for the content will see how it goes!
Usually not foot first in my experience
I have perineal neuropathy, very high arches, can’t evert, 1st metatarsal is banging hard mid foot and talus joints are locked and walking and bearing weight is miserable. So pretty much opposite to this problem I think.
I have been through countless PT’s most don’t concentrate on feet 😭😖
I have idiopathic motor and sensory polyneuropathy Bilateral. THA, Laminectomy and Fusion failed L3-L5 causing weaker R flute, pelvic Twist, Weakness in both legs but worse on right, adhesions cause hamstring tension constant since surgery and quad and hip flexor hyper tension and spasms in use.
So frustrating. My Midfoot and talus locked, weak dorsiflexion, can’t evert, 1st metatarsal pain, left foot and ankle worse, R back hip leg weakness and pain worse R foot slap. Orthotics not helping and so much PT related issues my feet and legs never get enough care in two to three hours per week.
Good but too technical. Would be better if you demonstrated a bit more instead of using anatomical terms. Show how the leg should be rather than explain terms most people don't know.
You use a lot of jargon. How about speaking in plain English?
Good point.
Can someone tell me what's the band called please?
Thanks!
Thanks!
Thanks!
Thank you!!