Peroneal Tendonitis - Home Stretches and Exercise Rehabilitation Plan
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- 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)
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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 TH-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?
Quick shortcuts to different parts of the video that people may find useful
- Stretches
- Heel drop calf stretch - 2 sets of 30 seconds - th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- Soleus stretch - 2 sets of 30 seconds - th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- Peroneal stretch - 2 sets of 15 - 30 seconds - th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- Exercises
- Ankle eversions - 3 sets of 15 - th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- Looped resistance bands? After can do 15 reps pain free
- Calf raise into toe raises - 3 sets of 15 - th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- Lower down for a count of 5
- Can progress to single leg once too easy
- Single leg balance - 3 sets of seconds - th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- Increase duration when easy
- Lateral step up - 3 sets of 15 - th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- Isometric contractions - 2 set of 15 - 30 seconds th-cam.com/video/7SoDj_U90yg/w-d-xo.html
- final stage of rehab
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.
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!
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.
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?
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.
The resistance band exercise almost immediately relieved the aching on my foot!
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
The foot drops performed wonders for my feet. Foot drops are part of my regular work-out along with calf raises.
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 so much, this is the most help full video I’ve seen yet.
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.
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.
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.
Hi thank you for sharing the video
Wish you to do many more
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?
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
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?
Thank you so much Travis. I have severe calcific peroneal tendonitis (have never been a runner) and these exercises look so helpful.
What should I do if double leg calf raises are easy but single leg calf raises still hurt
Thank you for sharing. This has been a very, very long standing issue for myself, that has previously gone undiagnosed, until now.
Damn, 117k views, I wouldn't wish this pain on nobody and here thousands are potentially suffering the same BS pain.
Found your delivery very clear and very helpful. Thank you for that. Such good explanations. And stretches + exercises.
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
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
Legend mate. My doctor referred me to TH-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
Great video 💪nice and clear 👏👏
Mine pain N numbness is around Longus n brevis n tip of big toe..thanks I'll follow ur routine..cheers
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
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
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
Thanks for sharing this video 💪💪
Very clear and concise. Many thanks indeed. 👍👍
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 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?
hell yeah needed this
Thanks
Fantastic video..
Love all the detailed information..
Stretches & exercises.
Thank you..
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
Thanks
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?
So special 💪💪👏👏
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
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
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.
Thank you, a great video that was clear and very informative without all the waffling. Excellent
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
Only thing that worked for me is to take anti inflammatorys and rest, and wrap it. I think exercising it or working it will only cause it to inflame more.
Don't forget about us flat footed people
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 for this video. I have been dealing with the perineal tendinitis for well over 4 months. Mainly because I didn’t know what it was and my internal medicine doc didn’t either. I did all the things you mention, sudden change in exercise, bad shoes, repetitive motion etc. My guestion is are these exercises to be done once a day or twice? And should I ice after doing them. I am I. Pat right now and they have recommended some of these exercises but it’s not nearly enough. Thanks, Lori p.s I’m 63.
Hi Lori,
Thank you for the kind words! I am wishing you all the best with your recovery. In answer to your question there would be no harm in doing these exercises and stretches once a day, twice might be a little excessive however. I would not recommend ice my clients after doing these exercises. I typically only ice clients when in severe pain with an acute injury and the client does not want to use NSAIDs.
Kindest regards,
Travis
Thank you so much for this video! Well detailed. Hope this would help me recover from my previous surgeries. More power!
Hi Travis, I’ve self diagnosed my ankle problem as issues with my peroneal tendons however if I walk bear foot on a hard surface I get a cracklings/fizzing sensation in my 4th toe?? Maybe I’ve diagnosed incorrectly? As you. Know it’s difficult to get to a GP at the moment, any thoughts would help? I will however try your strengthening exercises, thank you 👍. Sally
Hello Sally,
From my experience I have not had any clients with peroneal tendonitis that have displayed symptoms in the toes, I have however had clients with referred problems to the arch of the foot.
I can't diagnose you to tell you what's wrong but a fizzing sensation would suggest to me a nerve related issue whether that be compression, irritation or paraesthesia. If you had a burning type of sensation inbetween your toes that gave you a sharp "zapping" sensation in the 4th toe I might be more inclined to suggest the possibility of Mortons Neuroma. I am sure you have been doing it already but ice is great as a pain management technique for nerve pain, it doesn't solve the problem but it is beneficial for pain reduction.
Wishing you all the best and hope you can get to a GP soon! - Travis
Thank you so much for your comments Travis, much appreciated. Yes, I think I need proper diagnosis now as I feel it’s probably not as simple as just peroneal problems. It’s too frustrating not being able to exercise, especially at the moment! Thank you again for your time 🙏
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 😊
I went to sleep the night before Christmas Eve and woke up Christmas Eve morning to make a cup of coffee and had this horrible pain in my foot. Went to the hospital and they said it was tendinitis. How can that be, I was out having coffee like every normal day and went home about 10 pm went to sleep fine and work up not fine. How can tendinitis happen like that.
Hi Laverne,
That sounds like classic Plantar Fasciitis which is different to peroneal tendonitis. I actually have done a video on that
th-cam.com/video/chMCzA2f2D0/w-d-xo.html&ab_channel=TravisTarrant
You are right it can come on out of nowhere, often first thing in the morning.
Kind regards,
Travis
How often should I go through all of these movements? Daily or a few times a week? I just did it and already feel 100 times better lol.
Hi!
Every other day would be ideal for these. Glad to hear these are making you feel a little better!
Kind regards,
Travis
I think I'm on the verge of peroneal tendonitis and will do all this to prevent it. Thanks.
Wonderful,easy to comprehend..
Thank you 🙏x
Why do you recommend isometric exercises at the end of rehab? My physio suggested iso exercises at the beginning. Thank you!
Great information, thank you! One question: I have both Peroneal Tendonitis and Insertional Achilles Tendonitis/Bursitis. I've been told not to do the calf stretches because it can irritate the Insertional Achilles tendon. Do you have any other exercises to recommend for Peroneal Tendonitis since I can't do the calf stretches, or any other advice about what I can do to heal this? Thanks very much!
Hi Studio,
I would concur with that, if you have both Achilles tendonitis and or bursitis alongside peroneal tendonitis I would skip any stretching of the gastroc or soleus. What I would do instead is isometric calf exercises.
You could take for example a band, wrap it around your foot until you feel resistance then push into the band to get a contraction in the calf. You wouldn't be looking for the foot to actually move forwards, more that you are resisting the force that you are pulling on the band. This is called an isometric contraction, whereby there is no change in length of muscle tissue however there is a muscular contraction. Isometric exercises work really well for insertional Achilles issues as there is not a muscle stretching and pulling onto the tendon.
Hope that helps!
Kindest regards,
Travis
@@UKFH Thanks for the recommendation and for so the detailed explanation of the exercise and how to do it -- really appreciate that! I tried doing them last night. Pulled on the towel for 10 seconds each time, and did 10 repetitions. It felt okay at the time, no pain. But today the Insertional AT and bursitis area is really burning. Should I back off doing these?
can you give me a SIMPLE taping procedure for this?
i play a lot of tennis and it seems that while doing all my yard work, walking on uneven and rocky ground, i have inflamed this tendon on my right foot.
i need to keep moving...it must be a disease of mine.
so...PLEASE give me a simple, fast taping method.
Hi Paul,
I am not sure I would recommend taping the foot/ankle in this case. Heavily taping up the foot may make it more secure and less prone to injury but it will also cause the foot/ankle to become less mobile which creates the potential of other issues. The arch of the foot and the ankle joint are not designed to be put into a fixed and ridged position all day.
I would recommend getting custom orthotics fitted for your shoes, that way when you play tennis and do yard work you can put in the orthotics that will have been designed specifically for your GAIT and for your injury. This will give the maximum support for your arch and inner foot whilst maintaining ankle and foot mobility.
Kind regards,
Travis
@@UKFH not permanently...just for support while healing and flaming down.
@@UKFH thanks for the reply.
i have custom orthotics.
but around the house, up and down my un-even and very rocky hillsdie I am constantly slipping on shoes and not tieing properly.
i likely need new orthos since these are now approaching 3 years old.
but helping support while around the house chores are being done...i will find a simple, yet little loose taping to use.
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?
Is there an alternative exercise to the one with the step as I don’t have one
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?
Thank you for this video. I will exercise following uour advices.
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.
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
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…good job 🙏🏾
Feels like magic to me! I haven't felt to much relief in weeks!
I have a quick question. I had midfoot fusion surgery Feb 7. I was in a cast for 8 weeks and a boot for 4. I have never had pain on the later side of my foot like this. Do you think this could have happened from being restricted in movement for over 3 months?
Hi Amelia,
Anyone in a cast then boot for 3 months with no movement will have a big loss of mobility and ankle function, this can make a huge impact to gait and cause the ankle to fatigue quickly. Range of motion and strength however should be able to be built back up with physiotherapy!
Kind regards,
Travis
If there is knee pain with side feet pain as well then the person should do these exercises or not ?
Because I don’t have a step up, I’m now doing this in my stair step would this be okay?? When doing lateral step ups how long do you hold up on the step before you lower the leg .?? I have been a lot of pain with possible Peroneal Tendonitis. Since doing these exercises every day I have found a difference in the pain in my right foot, so I’m going to carry doing these. I have a long way to go, and on the right road. I’m so glad I found this on TH-cam. So thank you very much. I think also I have a problem with my LCL in right knee do you have any exercises to help this. ??
Hi Linda,
The stair step would be absolutely fine, make sure of course you have something to grab if you lose balance! When doing the lateral step up I start off with both feet on the step, bring one foot off the step then as soon as I have my balance then start to lower. So in answer to your question you hold up for as long as your balance requires you to.
I am really glad this video has helped and I am wishing you all the best on your recovery! I haven't done an LCL video yet, I did do a very comprehensive video on the MCL, once I return from working in Latvia in July I plan to get another 40 videos done before the year ends and LCL rehab is on the list!
Kind regards,
Travis
Hi Travis,
I don’t know if I have peroneal tendinosis or cuboid or plantar fasciitis how to differentiate them? I have pain in the outer foot, no injury or swelling or ankle twist, Iam not obese; I just walk daily for 30 mins morning and evening and also lift my kids and walk. What could be the cause of outer foot pain? Please share your thoughts. Can I try your exercise?
Hey Rin Vin!
So to differentiate the two... When I treat people with Plantar Fasciitis they tend to have a dull or sharp pain in the heel of the foot, sometimes it can be the arch and the pain is worse in the morning. As the day goes on often Plantar Fasciitis gets better in terms of severity. The foot has a thick bands of connective tissue called plantar fascia that connect the heel bone to the toes and its the overstretching or tearing of these bands that causes the onset of most plantar fasciitis cases.
Peroneal tendonitis clients tend to have a sharp or aching pain, sometimes dull that is alongside the outside of the foot and can go up to the ankle. Peroneal tendonitis doesn't cause intense pain first thing in the morning when just standing the way plantar fasciitis can. Often those with Peroneal tendonitis in my experience feel better briefly in the morning as they have not been weightbearing the foot. Even if someone with Peroneal tendonitis did have an issue underneath the foot they would tend to have this inconjunction with pain at the side of the foot also.
If you're ever stuck see a GP or Physio who can assess your foot and tell you what's going on!
Wishing you all the best Rin Vin!
Travis
Thank you for this video. Does peroneal tendonitis sometimes present as a burning sensation in the ankle? I had a strange burning sensation for a few days but didn't think much of it because it wasn't really painful at the time, it just felt weird. I don't recall twisting my ankle before this feeling started. About a week later, I started exercising after being sedentary for several years. Just doing some indoor walking and low impact aerobics, all indoors on a flat surface. The following day, I had the burning sensation again only it was definitely painful this time. I'm now on the third day of pain and I now have swelling around the outside of my ankle.
The pain is sometimes an ache and sometimes a sharp pain along with the burning. It hurts more after I walk, but I also get the shooting pains randomly when I'm just sitting or lying down. I've basically diagnosed myself because I can't visit a doctor at the moment. From my research, it appears to be peroneal tendonitis because the pain is right in the area on the outside of my left ankle and slightly up the side of my leg. There is swelling around the ankle itself as well as a small lump/swelling a little further up the side of my left foot, right where the peroneus brevis ends at the base of my fifth metatarsal. I just don't know what caused it because I don't recall twisting or otherwise injuring my ankle at all. It's so painful now that I can barely walk, and I can't exercise at all. Does this sound like it could be peroneal tendonitis? I know you can't diagnose someone you haven't seen, but I'm just wondering if my symptoms sound familiar, especially regarding the pain starting without an obvious injury. Thank you so much for your help.
I would recommend getting a solid plastic night-boot with straps, which braces the ankle and calf. Not for walking, but sleeping. It holds your foot in a somewhat stretched position as opposed to toes-pointed. This doesn’t cure it but will make the day, especially earlier parts, feel better and be more tolerable. The burning is indeed weird, I know what you mean, feels strange, like warm. This could be some other phenomenon that just so happens to aggravate inflammation points. Some days will be better than others. Try kneel stretches and catcher-position to extend range in ankle flex in both pointed and concave directions. do these before bed and wear the brace to heal overnight. Then in daytime, do the strength building, it will feel better with these. Ps - likely your ankle has been picking up slack for calf. Calf and hamstring stretches are part of equation as well.
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,
How long after the operation this exercise should be done
Hi Travis Tarrant
Quick question..
Last year before covid lockdown began i was heavy on gym exercises then out of nowhere i began swelling with no pain...gyms closed in South Africa so i stopped with the heavy exercises so the terrible ankle and muscle pain began ...i went to bone specialist he said its some achillies that just requires heavy pain meds and some physio ..i went to feel sessions and those helped but i stop now the pain is even worse now and im pregnant. I struggle to even walk down the stairs the pains stings straight to my heart...gosh i try massaging...please advice if doing these exercises on a daily basis will make any difference?
So sorry for the long paragraph. Thank you in advance
Hey Sandisiwe,
I would have to see you in person to give you a full and proper diagnosis of what was going on with your ankle/Achilles and how best to help you however the first thing I would look at if your calf muscles, if you have had an injury to your achillies the calf muscle and a muscle called the soleus can tighten up and aggravate the achillies tendon. Could also be tendonitis from what you describe.
During pregnancy swelling is natural and caused by your body holding more water than usual when you're pregnant. Throughout the day the extra water tends to gather in the lowest parts of the body, especially if the weather is hot or you have been standing a lot. The pressure of the growing womb can also affect the blood flow in the legs. This can cause fluid to build up in your legs, ankles and feet.
My advice would be to avoid standing for long periods and elevate the leg as much as you can. Massaging the calf muscles to reduce any tension or tightness. Wear comfortable shoes and socks - avoid tight straps or anything that might pinch if your feet and make symptoms worse. Drink plenty of water - this helps your body get rid of excess water. Do gentle ankle exercises, the exercises in this video should be find to do other than the step up exercises - Doing basic ankle exercises and moving the ankle will improve blood circulation, reduce swelling in the ankles, and prevent cramp in the calf muscles.
The above should make you feel better and not worse, so if you do start feeling worse stop immediately and seek advice from a doctor.
Wishing you all the best!
Travis
Can a flat foot person use these exercises?
Hi Akkiesh,
Absolutely, yes you can do this if you are flat footed.
Kindest regards,
Travis
I live a sedentary lifestyle, I've decided to make a change and went out for a 5 mile walk at the weekend and now the pain in my foot has stopped me at the first hurdle 😑
Hi Scott,
Super common, I see this all the time in those who start running. They have lots of fresh enthusiasm and the soft tissue structures or joints of the body which are not used to the exercise volume become injured or inflammed. My advice always is to vary up your training with low impact cardiovascular activity such as swimming and walking (but only short distance at first then very gradually take the distance up)
With walking also, get some really comfortable shoes, consider the footwear against what terrain you're walking on (Trainers for tarmac, boots for woodlands etc)
Don't let a little setback stop you!
Kind regards,
Travis
I'm marathon training and really needed these tips - thank you!
Sir what is the causes of tendinitis
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?
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!
How often do you do the exercises?
Hi Vernice,
Everyday or every other day.
Kindest regards,
Travis
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
Fantástico vídeo. Todo muy bien explicado y detallado. Muchas gracias desde España.
Hey Travis, thank you for this. I wanted to know, what if you only have Fibularis Longus tendinitis? I only feel it where it attaches to the proximal fibula and only when do a calf raise in ankle eversion + knee flexion (basically similar to a seated calf raise position). The seated ankle eversion you showed seemed to be the only exercise that actually activated the proximal tendon so I'll definitely be doing that from now on. Thank you again, I hope you get to see this comment!
Hey Apollo,
Totally, sometimes when I am going through rehabilitation exercises, I have to have a plan a, b and c with my exercises in case there are any issues with more generic exercises. Glad to hear you achieved some good activation on the ankle eversion exercise, just keep progressing that with more time under tension, higher resistance and increased repetitions under control.
All the best,
Travis
@@UKFH understood, will do! Thank you for taking the time to respond 🙏🏽
Excellent! Your exercises relieved my tendonitis. Thank you!
this is absolutely powerful, with complete set of exercises. thank you so much 👍🙏
When I growing up, I could not wear without balance on th outside shoe, it got finish now is coming back with pain. I wl go back putting shoe sole only on the outside
Thank you very much! This helped me a lot!
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.
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!
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.
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
Nice and clear