Peroneal Tendinopathy / Tendinitis: Causes & Treatment (Education | Strengthening | Stretching)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
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In this video, I discuss peroneal tendinopathy, which is also often referred to as peroneal tendinitis.
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Intro (0:00)
Anatomy & Function (0:06)
Peroneal Tendon Injuries (1:12)
Exercise Overview (3:54)
Exercises (4:23)
Programming (8:54)
Activity Modifications (10:32)
Shoes & Foot Orthoses (11:16)
Summary (11:37)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
![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)
![[UNCUT] รัฐสั่งหยุดปล่อยคลื่น! แต่หยุดพลังปะทุ “น้องหญิง” ไม่ได้ I คนดังนั่งเคลียร์](http://i.ytimg.com/vi/RmQh47eIiV0/mqdefault.jpg)
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
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!
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 😅
Damn this has got to be the most perfect physio therapy video I’ve ever seen
The BEST video for rehab of the Peroneal Tendinopathy/Tendinitis EVER!! Thank you!
Been doing It for about 2 weeks, now im able to run again and with even more confidence, this Guy is awesome
I'm a new grad physical therapist. This helps!
Man i cant believe this is free, its like i went to my personal orthopedic doctor!
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..❤️
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!
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!!
These videos are unbelievably helpful
Thank you, I've been suffering from this injury and am starting to notice a difference
This is the best video on TH-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?
What an amazing video - clear and concise! Nice job.
Best video that I have seen. Thank you for these instructions!
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😊😊
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
Very good video! Helped me out tremendously!
This is excellent. Looking forward to trying these out!
Thank you for this great educational video!
Beautifully illustrated
I needed this…thank you!!!❤️🦶🏻
Amazing quality, thanks for the details
this video came up at the perfect time🙏🏼🙏🏼
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!
Excellent video!
Thank you. Great advice
Awesome video!!! Thanks
love the dog in the corner fast asleep at 4.03 min so cute!
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!
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
I love all of your video's. Thank you so much.
Great channel, thanks!
This was Awesome!!!
your content is excellent
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 🫡
I was initially worried because of my foot pain but These exercises actually feel great
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
Superb. Pro. Thanks 👍
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..! 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.!
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.
This was so helpful.I will name you as the Peroneous Monk.
Thank you very much!
Thank you man.
very good.
¡Gracias!
Perfect, beautiful thank 3
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
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.
Hi, I have a question to which I can't find any answer myself. Is it possible to have acute subluxation of peroneal tendons without SPR tearing or avulsion ? Because on the time of injury (bouldering/rock climbing while doing pistol squat on the rock) , mine popped out to the front and was popping in and out while I was moving it, with loud popping sounds, tendon was visible outside the skin. My ankle was immobilised in a cast for three weeks and I am off the cast for a week now, started to bear weight on it, it does not snap yet, but I am scared to twist it inside. MRI radiology told that they do not see any ligament ruptures. How is that possible ? (p.s. after injury I could not take any steps, the leg would collapse and subluxate instantly, now I can, but the leg is not stable yet) Thanks.
Should rehab start immediately after the diagnosis or should there be rest for a couple weeks first? Thanks!
Is there rationale for the specific goal rep ranges? I understand that we want to induce a specific load response to the tissue, but is there reasoning in setting the bar at 25 reps for DLHR and only 15 reps for SLHR? Thanks!
hi !! can u do a VIDEO regarding PCL INJURY OR reconstruction?
awsome!
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
Outside heel hooks. Iykyk. Thanks doc
For the non acute versions, is immobilization warranted ? How soon can you begin PT
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.
This is very neat and- HOLY CALVES
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 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?
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?
I appreciate your doggie in the background
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!
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?
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.
Makes sense now
Thanks!
Thank you!
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?
I’m 2 yrs post op of an Achilles rupture and have tenderness in my the peroneal tendon. Mostly the brevis portion. Can this be common for someone who starts doing bootcamp training 4-5 days/wk after rehabbing the Achilles?
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?
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?
@@Upset_Legend doing very well 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.
Can we do these exercises while having small swelling around peroneal tendon
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.
How long to continue with level 1 exercises before moving to level 2 etc
Will this just be a constant battle that I have to continue to take care of? I’ve had the tendonopothy for years, it gets better with rehab but always comes back
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
Your videos are amazing 🥹 thank you
Mate I’ve had this for 4 month now. I rested it for a couple weeks and then played about 30 mins of football and it came straight back after the paid was fully gone. I’m now having to rest again but I’ve a feeling it’s just going to keep coming back, is this normal?
What if you got this condition from these exercises?
I have the problem in both legs, when I do to much exercise the area will start throbbing both legs and travel down to the outside of the foot. The point is know your limitation.
The real question is what were you laughing at right when you started the video lmao - great stuff
What are E3s thoughts on ESWT for peroneal tendonopathy? Any people you've worked with found success with it in combination of strengthening?
Update. Tried it. Didnt do a damn thing. For those curious.
Can the non-acute version of the injury happen after a heavy calf raise workout? The tendon just near the outer ankle bone of my left leg(sorry don't know the technical term) feels stiff when I try dorsiflexion+inversion(without hands, just trying to move the foot in that way) and sometimes causes a sharp pain if I accidentally get up, walk or such and a significant part of my body weight falls on it, BUT not always, especially if I am conscious that my foot is injured. I have no pain towards the foot but just around the outer ankle bone.
Should I rest it until all the pain is gone before trying the strengthening exercises?
hey I am suffereing from exactly the same thing. Can you tell how you healed it? only rest and these exercises will work?
@@therapidpill it's still healing. Yes just rest and also not much exercise directly on it. Walking is fine for me but if that hurts then limited walking as well
Great video! I was diagnosed with Morton’s neuroma so I changed my shoes to Hoka’s. It seems after 2 weeks of wearing them, I developed horrible pain on the outside of my ankle.
Ever since I’ve been wearing a ankle brace my pain has gone down 80 percent.
My question is how long should I wear this brace for? Also, can new shoes cause this?
Thank you so much!
How’s ur foot now
@@HG-xv8eg Still dealing with issues. Not as bad but I can’t be on my feet much. They have no answers. How are you doing?
Same a little better . Orthotics and good shoes did more damage…:( in my case unfortunately
@@HG-xv8eg What type of pain are you dealing with and do you have a diagnosis?
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.
Clearly designed and manufactured by a Creator.
Idk what any of this means I just started watching these vids to try and get my mind off the cramp in that part of my foot☠️😭
Can I still do squats?
Hey im a distance runner and i have pain in the peroneal longus, is there any specific advice u will give me?
Just finished watching the video. I agree with when u say it is not a tailor fit for individual symptoms and situation. My strength coach says its a load issue so rn we are doing a lot of calf work both isometric and eccentric. We also do things such as side lunges to work on the peroneals
Had tendonitis since Dec 2022 experiencing burning sensation on the out side of ankle right can you help
Same boat how r u now
I’m glad I came across this. Now I don’t have to spend money on therapy
Can this type of injury cause top of the foot pain
Yes
The Dr. With ther perfect body!!!