Da, piciorul stâng, ambreajul pune o mare rezistență. Apare exterior o umflătură foarte dureroasă, trece în 7-8 ore și încă câteva zile se simte dar nu tare. La o nouă forțare apare din nou, începe cu un spasm pe partea inferioară a peroneului!
Seriously could cry..at last after years of pain and visits to physios with them telling me I had Achilles tendinitis when I had pain exactly at that knobbly bit on the outside of my knee which was to sore to touch I can finally say that I have had great results concentrating on these exercises..thank u😁❤️
2:16 is exactly what happened to me 2 weeks ago running intervals on a road that in parts had a slant. Add to this I have a high arch. But can't complain I am 61 and have never had this injury till now. Rest and stretch with strength sessions later. Fantastic explanation by you Dr. Ennis
I appreciate this information so much. I had my left knee replaced a year ago and subsequently my right peroneal longus muscle has been giving me pain, as well as well as ankle inversion cramping during sleep. Your clear and concise exposition is helping me deal with these issues. Many thanks
This is perfect! I play tennis, started training for a marathon and developed tendinitis in my peroneus Longus from running in my new neighborhood on the really badly sloped sidewalks! It all makes sense. Hopefully with care I should get back to my training!
Magnificent video, precisely my training partner has been injured right in that area. When the publicity has jumped, it bothered me a lot and the reason, well ... for me it has been 8 and a half minutes of hypnotism. I love the intro. Beautiful 👀) Thank you doctor, you are a gift⚘
Thank you!! I sprained my ankle and broke my fibula 2 months ago. Seen my ortho doctor 3 times. He has not given me even 1/100th of the info or explanation of why the outside of my leg etc is so sore - like growing pains.
I'm a massage therapist and usually work without any footwear. My foot has been killing me. To the point that I can barely walk or work. It's been really hard to move with this pain. Thank you so much for this!
I have pain and cramps where my shin muscles are. I can trigger the cramp if I roll my foot inwards. Easily. I think it’s a combination of lack of exercise, lack of stretching and stress. My diet has plenty more of potassium and magnesium. I try my best to stay hydrated but sometimes I forget and go without which later in the evening the cramping will come even though I’ve eaten right and moved all day long. When you get this, balance is a must. I’m not diabetic, I’m not sick, but I am really stressed and the meditations only help so much since I keep getting pulled back to a stressful environment.
At work yesterday i was walking up and down a ramp carrying things all day. My pain is more like how you described a full tear though, although there wasnt any point yesterday where i had pain but today its excruciating when i hit that perfect angle. This clears things up at least. Thanks.
I had this I could hardly sleep the it so painful, turned out it was a form of gout from coffee ☕️ stopped coffee no more pain, even my knee on the same leg feels better.
Same bro. I think it has something to do with the dehydration from coffee but I'm not sure. I've counteracted it with hydration packets before coffee but sometimes it doesn't work.
Omg that massage was wonderful, crazy how massaging that high in the leg helps both my ankle and that insertion point on the bottom of my foot. I was panicked because i assumed pain under the foot meant pttd and home exercises werent working. Whelp, clearly i was working the wrong tendon!
Thank you I have been watching video after video of plantar fascitis yet my pain is beyond just the heel . I was struck by a car from behind she ran over the back of my heal although it was black and blue instantly it wasn't broken.but physio was 1 session before all the doors locked during covid and now with orthotics I'm getting the side leg pain knee cracking,, pain on the side of foot, spasms in the toes and the back of my heel the muscles are strained. Now I know where I stand with this.. and to give it a name at least. To my Dr. I've been dealing with knee pain and it shoots to my hip at night. Thank you for this video. !
I have had both knees replaced this summer and I am having problems with peroneal feels like a nerve. it hurts so bad. I liked what you said about letting. the muscle rest is angry, you are right about that Great Job on the Video and instructions. *************
Hey Doctor, can this condition cause, additionally to the pain, a bit of tingling in the affected part of the foot and lower leg? Not really tingling and not really numbness, but something of a weird sensation that I cannot explain. Also, I get the pain mostly in the lateral foot, but in the beginning it was spreading upwards the outer lower leg. Please answer me, thank you so much
I started to develop two areas of pain 5-6 weeks after TKR..Total Knee Replacement..First pain IT Band, got this corrected by visiting a Stretch location, however because an area of the stretching involved the outside of leg it aggravated these muscles thus this video will help Alleviate the pain
I’m sure you’ve heard of trigger points - just becaue you feel pain in a specific location in the body, doesn’t mean the origin of the pain is actually from that area. It could’ve been caused by a nearby muscle, tendon, or even bone/s.
Another very useful info package in a nutshell, thanks doc. Quick question: what is your take on barefoot shoes, or walking/exercising barefoot? It is claimed that today's very hi-tech shoe soles may be the root of our joints' problems.
I believe that a lot of people can do well in barefoot shoes, weaning into them, but not everyone. We all have different foot shapes and issues. Also, we now have pavement which wasn’t in existence a long time ago:)
@@drkristieennis Noted, dear doc. It is definitely something to transition carefully and gradually into. Our habits and habitats definitely dictate a lot. I went jogging a few times with no shoes, no socks. It is refreshing to feel the earth -energy flow etc but I wouldnt dare to walk like that on today's streets ,)
Amazing, I have had a pain in my foot right where you indicated. Never a pain in the calf. The pain as if I might need a wider shoe. The shoes I where can make a difference.🤔
Thanks a lot. I've got very bad footpain. First thought it might be the plantar faciitis thing. But I think something had a tear on the side of my foot because I felt something give away there. First thing I did was get new shoes as I noticed my older ones need replacing because the sole was worn out at the back outside edges. Then I read older shoes can cause problems. And I read new shoes could cause problems. Then I saw your video on weak hip muscles and now this video. Its been about 6 weeks of varying degrees of bad to excruciating pain. I can only tolerate about 10 minutes of walking. But my gait is affected too as I can't do normal walking. And everywhere on my lower leg where I poke my finger I experience pain. Now you gave all those lower leg muscles a name too. I'm done now. I'll have to exercise all my muscles for weeks to get a new wheel alignment so to speak. I've started on pain killers and anti- inflams which I did not want to do, but life must go on and I can't live with the pain any longer. I'm on the wrong side of 65 and my winter weight is remaining put. I can't walk it off this summer. And extra weight doesn't make it better ey. But thank you dear for clearing some questions up. Theres a joke out there about a blonde patiebt demonstrating to the doctor that wherever she pokes her finger in her flesh, she experiences pain. The doctor eventually discovers she has a broken finger. I'm thinking about that age old joke many times. It describes perfectly how things are my end 🙃
That’s so frustrating! Hopefully some of these techniques can help! Dry needling is a technique I do with a lot of my in office patients that have had long standing muscle pain. Not sure if anyone around you does that?
@@drkristieennis Thanks for recomending this avenue. I've actually had this kind of treatment before for neck spasms and it surely helped a lot. I've forgotten about this. Greatly appreciate your videos and this advice.
Hi Dr. Ennis. I've just seen this video. YOu have a great look, great spirit and professional presentation. I ordered my bands just now and (getting them by tomorrow) and will try this your exercises out. I am going to let you know how it goes after a couple of weeks. Fingers crossed. Where do I get that 'Durma Edge' from? Thanks
Thanks for this amazing video! My son is an elite distance runner. In May, he began experiencing extreme lower leg tightness during runs. It’s totally fine after. He also had a cuboid bone stress fracture in June and took 6 weeks off. That is now healed, per X-rays. Since coming back, he’s experiencing similar lower leg pain, though not as extreme. It is always in both legs, however one day he’ll have gastrocnemius tightness, the next day it might be the front outer shin, and often tightness in the bottoms of his feet down the middle from foot pad to heel pad. It’s always the same area in both legs that day. He’s seeing a PT, doing lots of stretches. It does seem much better if he takes ibuprofen before a run. Not running is not an option for the next 3 months. Any advice for him?
I have had pain in that lower to mid outer calf for YEARS. I can't walk quickly or run and I have a hard time walking on an incline/hill without both my legs burning to the point of needing to stop, stretch then and limp home after 5 minutes. It is super frustrating as I would love to run or move without pain in my calves. I have seen multiple professionals about this and they just say get better shoes or try inserts, which of course I have tried without much success. I will start doing these exercises to see how they feel- it would be a god send if this cleared up this issue! Thank you for sharing!
Hi Dr. Ennis! Thanks for the awesome video, I have a question for you. This area on both my legs/feet gets very very sore (actually burns with a fire!) when I begin jogging, or if I do high impact cardio (like anything with jumping). Do you think these exercises will help prevent that pain from starting up? It's only if I power walk, jog, or jump too much. I'd love to begin jogging, but this pain shuts that down within about 30 seconds of starting. Please let me know what your thoughts may be if you see this, thank you!
Thanks! Typically those are the activities that bother my patients when this is going on:) shin splints can also cause an issue. th-cam.com/video/xTxv9irZeZg/w-d-xo.html
Yes, no one gets it but you! I suffer from spasms and use a theragun and stim on it as well. Thank you for more information on this topic. You have great legs! ❤🙏😊
When doing the first exercise, as I press downwards towards the ankle (when I get past half way) I can feel something (a tendon or nerve) pop out and in around the ankle with a twinge. Does that sound like something is out of place? Thanks for the video!
You’re welcome! I do not have a video on diagnosis. I do have several different shoulder videos though: th-cam.com/video/xj6JWIHTjcE/w-d-xo.html th-cam.com/video/Jy3L45OsyDg/w-d-xo.html th-cam.com/video/9q-uAixaAIQ/w-d-xo.html
I’ve had fusion on my lumbar spine after a ruptured disc. The disc fragmented and was scattered in my sciatic nerve, leaving permanent damage down the lower lateral leg. Also had total medial meniscus tear and repair, removing most of it leaving bone on bone. For years I have had severe muscle cramping in that leg. A night with a very bad cramp turned my foot extremely outward. Now I have a longitudinal tear of my peroneus brevis. I’m wearing a stabilizing brace to avoid a surgery. Had enough of those. Now I’m finding these videos and wondering if I can stretch and strengthen my way to being out of pain or do I have to have surgery for the tear first.
I get muscle spasms in this muscle (almost only at night) and spasms in this location behind the ankle at night and during the day now. I have been struggling with nocturnal cramps in my feet, this area and sometimes calves. I'm very active and weight train 3 days per week. I stay very well hydrated, use electrolytes daily as well as Mangesium. Seems worse if I walk more. Any advice would be greatly appreciated. It's becoming worrisome.
This I have to comment because I've had this for 14 years and have just lived with it. Long story short, podiatrist said the plantar fasicitis was the thing and to get orthotics. Did that and I've managed as best I could, learning to live with it. I did get quite good at KT tape but that is short term solution at best. I understand it better after this video and will use your approach. Yoga has helped some as I started that during covid and am quite hooked on it. I may even buy your device if I can't find a substitute here.
I get this pain (and terrible knots/cramping) whenever I start up jogging intervals. I have to stop and stretch it out halfway through my one mile walk/jog, then foam roll it when I get back home. It never happens any other time unless I jog. It’s terrible!! Hopefully this will help me.
I generally see my patients who experience pain on the inside of the foot come from the soleus muscle, posterior tibialis, or plantar fascia. These are the techniques I use with them: th-cam.com/video/Zf2SRHJwP9o/w-d-xo.html th-cam.com/video/DQ4kUdTdQ_w/w-d-xo.html th-cam.com/video/luYKNJuP1vo/w-d-xo.html
Diagnosed with tendonitis from running. It is excruciating walking days after. Another big problem that I always thought was a fracture was under my foot between the ball and the heel. It hurt for 6 months. I had 10+ ankle sprains from BBall and army. Like grapefruit size sprains. Are there any pre or post running exercises that can help the outer knees or under foot. Thanks for the ab work outs. I am supposed to do PT, but in France, I prefer English. Thank you. And I am happy to have found this channel.
I have pain localized to the fibular head that spreads to the back of the calf muscle after running. It started after wearing a new pair of shoes. Could this be due peroneal tendonitis?
Thanks for the reply. So I did an MRI and an ultrasound. The diagnosis is mild swelling of the nerve that runs along the fibular head.. There is no swelling above and below this point. I don’t know what to do to alleviate the pain. I’ve already been light on my activity for the last 2 months. I used to play tennis on a regular basis.
I been having pain in the middle area of the fibular tendon(outer side of my 2 legs) for the past month and a half, after over training while jumping rope(about 45 mins), trying lo learn double unders. I let it rest for 1 week or 2 with no jumping, but same day I re started jumping rope, the pain cameback, again rested for a few days with no jumping.... I have tried stretching, rolling etc, warming up before jumping, and sooner or later the pain comes back..
My pain in the upper middle area and happens when I'm driving to or from work (35min) or running errands. I haven't had any injuries, but it's in the upper and lower area. Could changing my chair position help?
Hi Kristie, can it also be caused by wearing a certain kind of shoes? I find I get pain down both legs but find some nights I get cramps on the top of my foot just above that bone.
That’s was great, I have found out by pressing on that side of the knee area helps relieve the tightness, I like you last exercise the slight knee bending and using the chair to pull an elastic band or a belt. 👌👍
That is great stuff. I’m trying to recover from Achilles tendinitis on my right leg and I definitely think I have peroneal tendinitis as well because of pain that I often have on the top of my foot on the right side. I’m also dealing with a cavovarus deformity on my left ankle.
I don’t on any pain in my legs but on both feet on the outside. I get a knot or a bump on the side of my feet that get very sore. I’ve had this issue for over a year. I run about 50 to 60 miles a month. I walk 130 miles a month. I can’t figure out what’s going on.
Is it normal to have a pain there when you stand up from sitting position? This is so strange because nothing hurts when walking or sitting but as soon as I stand up I get this burning/numbing pain that’s sometimes associated with pins and needles on the bottom of my foot. I need to massage it hard, walk or do stretches so the pain subsides after 10-15 mins. It’s only my right leg, but sometimes my left one hurts a little too. I did have a bad sprain in my right ankle few years back but didn’t have any pains until recently. There is no redness or swelling so I don’t think it’s DVT. I’m just a few lbs overweight. So puzzled what could be the reason before I commit to seeing a doctor. Any input would be greatly appreciated.
I did deadlifts Saturday morning, and then in the afternoon I ran 3 miles after not running the prior 2 days and got I think peroneal tendonitis. Did I just run too much last week or was it the deadlifting followed by running?
Hello mam ive pain in the same leg side you mentioned basically im crickter and after bowling my leg pain so much this pain is from two years plz give me some solution to fix it
Thank you for the useful information and exercises! I will do the "Sassy Teenager" and those modified calf raises after class. I had to rewatch the video twice because I get distracted by the beauty LOL
I have this. I thought it was a stress fracture but my bones are fine no pain when I pish on them. It is the tendon where it connects on the side of my foot. It hurts like crazy.
How did you shatter your ankle? Ouch. I’m struggling with both ankles, a burning sensation.. I’ve a history of weak ankles and took loads of time off walking then just went for a walk uphill and bam … overuse
@@drkristieennis my legs ....especially calf muscles. They twitch alot in the morning. Until I get going. Chiropractor doesn't seem to help.....should I get blood work done ? Maybe deficient in something.
It is a device I created and patented after I was diagnosed with Lyme disease to work on the muscles without pain. It is made out of aluminum. If you do want to purchase one it is available here: www.drkristieennis.com/derma-edge
Because the severity varies from person to person, it would be good to have someone look at this in person. Sometimes a brace is called for to rest the tendons.
I tore my peroneus longus where it attaches at the base of the toe. Was feeling good and wore custom orthotics for 2 months and then about 2 weeks ago my ankle and the bone where brevis attaches is killing and I can barely walk. Don't know if it's the orthotics or what is happening. Just overall depressed now. The tear was a little over 4 months ago and I was doing so great and now I don't know what to do/think
How do you know if your fully torn it? What test do they run? I’ve had pain for two years and my ankle is weak and feels like it flaps a little. I’m in a boot right now.
I have little skin indents( blood or else, vessels or tendon) in the peroneal brevis part due to squats, perhaps some injury a long time ago. Right foot,/leg. Also I sprained my right jumping ankle.. Some fat man was falling down on me while I had that unlucky sprain. ANyways I walked after a week and a lot of bluish swelling. But now although I know that shoe was kinda dead, I ran 10k and in the end of it I felt something that felt like a torn calf or soleus maybe. It was like moving tension. Under stress although I was still. I couldn't walk for a few days. It was intense. But what bothers me, although it is clear what peroneal tendonitis is, I have perhaps cuboid syndrome as well, beside enlarged bursa behind heel from bad friction in running shoes. Luckily now they remove the hard heel counter and place their pillowy sponge. So to the point. My heel, the calcaneus on my right foot, always ruins the left part of every new right shoe. Likewise I think that the plane of loading phase is inclined towards the arch, instead of 2 points..there is that third, loss of force direction, pronation. Actually tibia fibula don't stand straight in symmetry like on a healthy foot, but rather angled towards right, away from arch, targeting peroneus brevis. Meaning: foot plane is rotated towards up right. Chiropractor says no. He says it is not cuboid, it is tendon. But when I knock on it, its sound is that of a bone, not soft tissue as on my left foot. But he never explained why my heel doesn't press in the middle like a healthy left foot. Actually on every run, especially when weather ionization is present, during phase seasons transitions , it attacks p. brevis..Cold/ warm acclimatization kinda stiffs p. brevis and it aches. It aches in the down part of the stomach as well. My ankle is like I went floor down. And from there it starts to attack the right side along the metatarsal and left side of heel..from there sometime arch and big thumb. I really wish I could simply unplug that position. stuckness. Angle of freedom. I can move my foot in rotation and up towards my knee and in reverse down. No problem there. BUt it feels wrong. Like someone placed a rod or a bar into differential gears, from the tibia that rolls towards the arch..It constantly reminds me of the area below the right heel talus. Like warm fuzzy, loss of foot feeling. That light unawareness of gentle ...sort of flying really. We don't appreciate what we have until we lose it. Like added weight..or felt foot weight like it is some part of a mechanism that relies entirely on certain movement that is clogged now. Usually the weight of the component is not important, but the way the whole moves. So it feels like cuboid manipulation could be it. But nobody listened. So now the entire weight is pressed on that lateral right side of the right leg and right clicking below the right side of right foot heel /talus..Taking a bigger angled heel or sole simply won't do it. I even found a guy that offers some inventions on how to raise an arch. Although I have a good arch. Muscles below foot are rarely relaxed. Maybe 3 to 7 runs a year. I kinda absorb IR from the Sun in summer and do more movement and overall raise the performance of my body ..and kinda pass that good vibe torads feet. I learned and improved running technique and I also do some exercises that I never did in the past. Wish I knew it earlier. It really gives me a decent headache when I watch people ruin their legs on asphalt by the way they run. Nobody uses the loading phase of the arch any more. So in all this mess and confusion my real problem is lost symmetry, or maybe some weak muscles. Nevertheless, the part under feet that I feel while walking suggests it. Left is like a teddy bear . Fingers are stretched and relaxed. Loading is not noticeable. Foot is light. Nowhere on the left I have visible blood vessels. Even in dead shoes nothing aches. And the balance on the left is A ok. Balance on the right thou, : I fall towards the left. Line that goes under the right foot from the small finger towards the heel: is the place I hit(walk over). I don't feel my fingers contact with the ground. And my heel hurts on the left. LIke someone cut my foot with a katana. Across talus. Stretching of fingers on right aches. Nothing special. BUt I noticed it. Also if I stretch my left foot and place my right foot on the left thigh muscle that bump or cuboid (or tendon ) hurts( contact with ground) if I lean forward to improve stretch of hips etc. Tib raises help in running but not with this problem. Hip raises too. I do calf exercises, but not the soleus variant. My bones in my foot in the tarsal and metatarsal area seem like crushed mashed potato.Yes, the observer sees them but inside out is 180 degrees flip of what is real. Thank you for the effort to teach us!
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.
That is, more than three months of this problem. Walking, driving, and standing still were torture for me. I advise you to do simple and gradual exercises, especially sciatica exercises.
I have some pain in that area (only while running) and feels numb (slightly) at rest. Other than that I have no other pain/tenderness locally. Is it still tendinitis? Post running, this area feels slightly weak.
![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)
Most common cause I find is from driving, especially the floating foot on the accelerator pedal. Stretch and strengthen.
Same. I drive most of the day and now I have pain around my ankle, inside and outside and back of ankle 😢
Yep, been driving 12hrs a day recently for work and have this problem now.
Da, piciorul stâng, ambreajul pune o mare rezistență. Apare exterior o umflătură foarte dureroasă, trece în 7-8 ore și încă câteva zile se simte dar nu tare. La o nouă forțare apare din nou, începe cu un spasm pe partea inferioară a peroneului!
I didn't drive yet
Seriously could cry..at last after years of pain and visits to physios with them telling me I had Achilles tendinitis when I had pain exactly at that knobbly bit on the outside of my knee which was to sore to touch I can finally say that I have had great results concentrating on these exercises..thank u😁❤️
I've watched many videos on this injury and you are the first to mention the hip which makes sense to me . Thank you .
2:16 is exactly what happened to me 2 weeks ago running intervals on a road that in parts had a slant. Add to this I have a high arch. But can't complain I am 61 and have never had this injury till now. Rest and stretch with strength sessions later. Fantastic explanation by you Dr. Ennis
Totally nailed my problem! I've been to two doctors and neither of them saw the problem. Thanks!
You’re welcome! Hope this fixes it:)
I have been to 3 clinics and this is the best video I’ve found! I had no idea my hip was so weak thank you!
You’re welcome! I’m glad I can help out:)
I appreciate this information so much. I had my left knee replaced a year ago and subsequently my right peroneal longus muscle has been giving me pain, as well as well as ankle inversion cramping during sleep. Your clear and concise exposition is helping me deal with these issues. Many thanks
You are welcome and hope you feel better!
This video specifically addresses problems I’ve had since an injury over a year ago. I think these exercises will help. Thanks!
You’re welcome! Keep me posted:)
Me too. I rolled my ankle and broke it coming down on my rebounder over a year ago. This has been bothering me too.
This is perfect! I play tennis, started training for a marathon and developed tendinitis in my peroneus Longus from running in my new neighborhood on the really badly sloped sidewalks! It all makes sense. Hopefully with care I should get back to my training!
Magnificent video, precisely my training partner has been injured right in that area.
When the publicity has jumped, it bothered me a lot and the reason, well ... for me it has been 8 and a half minutes of hypnotism. I love the intro. Beautiful 👀)
Thank you doctor, you are a gift⚘
You’re welcome! Hope your training partner is feeling better:)
Perfect timing for me, I just returned from a challenging backpack trip and that is the muscle that aches. Thank you!
You’re welcome! I hope this helps:)
You said you were going to link a video for physio tape, but i don't see that video.
Thanks for this video! It will be so helpful.
Wow. I’m gonna have to slow this down and repeat it over and over. Thanks for the lesson!
You are welcome!
Thank you!! I sprained my ankle and broke my fibula 2 months ago. Seen my ortho doctor 3 times. He has not given me even 1/100th of the info or explanation of why the outside of my leg etc is so sore - like growing pains.
I’m sorry to hear that but hope you are on the mend!
I'm a massage therapist and usually work without any footwear. My foot has been killing me. To the point that I can barely walk or work. It's been really hard to move with this pain. Thank you so much for this!
You’re welcome! I hope this helps you out:)
Please update your recovery
Mostly doctors are in bad shape 😢. But this doctor is real , she is example. Really very happy to see😊
My hips are weak and I have fallen twice. What you explain is exactly what happens to me. Thank you so much!
You’re welcome! I hope strengthening them helps:)
Wow down to earth. I’m subscribing. Love your style hip and knee issues I’m trying these ty ty ty
Great info, always learning more about my body. Wondering if a massage would help too? But you have several useful techniques! Thanks.
Yes it would
You’re awesome!!! I need this. Symptoms just started
Hi thanks for sharing your knowledge. I’d like to see the link for the kinesiology tape please
I have pain and cramps where my shin muscles are. I can trigger the cramp if I roll my foot inwards. Easily.
I think it’s a combination of lack of exercise, lack of stretching and stress. My diet has plenty more of potassium and magnesium. I try my best to stay hydrated but sometimes I forget and go without which later in the evening the cramping will come even though I’ve eaten right and moved all day long. When you get this, balance is a must. I’m not diabetic, I’m not sick, but I am really stressed and the meditations only help so much since I keep getting pulled back to a stressful environment.
Thank u kristie.. u made my day.. I also thought its plantar fasciatis.. n telling that it is due to ankle injury
You’re welcome! Hope you are feeling better:)
At work yesterday i was walking up and down a ramp carrying things all day. My pain is more like how you described a full tear though, although there wasnt any point yesterday where i had pain but today its excruciating when i hit that perfect angle. This clears things up at least. Thanks.
Awesome. You have helped me in so many was. I have that outer leg to ankle pain. Thank you once again
You are welcome! Glad I can help:)
I had this I could hardly sleep the it so painful, turned out it was a form of gout from coffee ☕️ stopped coffee no more pain, even my knee on the same leg feels better.
Same bro. I think it has something to do with the dehydration from coffee but I'm not sure. I've counteracted it with hydration packets before coffee but sometimes it doesn't work.
Gout from coffee? Heard about gout from sugar but never coffee?? Do you consume sugar btw??
@TheRavinambiar I think it's a dehydration of the minerals that allow your muscles and tendons to stretch without tensing up
Omg that massage was wonderful, crazy how massaging that high in the leg helps both my ankle and that insertion point on the bottom of my foot. I was panicked because i assumed pain under the foot meant pttd and home exercises werent working. Whelp, clearly i was working the wrong tendon!
Just watched this this Dr is good I like her already will watch ALL her videos you will like her to she’s down to earth.
Thanks 👍 always learning with your videos 💯🌺
You’re welcome! 🤗
So glad I came across this video. Thank you.
Thank you I have been watching video after video of plantar fascitis yet my pain is beyond just the heel . I was struck by a car from behind she ran over the back of my heal although it was black and blue instantly it wasn't broken.but physio was 1 session before all the doors locked during covid and now with orthotics I'm getting the side leg pain knee cracking,, pain on the side of foot, spasms in the toes and the back of my heel the muscles are strained. Now I know where I stand with this.. and to give it a name at least. To my Dr. I've been dealing with knee pain and it shoots to my hip at night.
Thank you for this video. !
I have had both knees replaced this summer and I am having problems with peroneal feels like a nerve. it hurts so bad. I liked what you said about letting. the muscle rest is angry, you are right about that Great Job on the Video and instructions. *************
Hey Doctor, can this condition cause, additionally to the pain, a bit of tingling in the affected part of the foot and lower leg? Not really tingling and not really numbness, but something of a weird sensation that I cannot explain. Also, I get the pain mostly in the lateral foot, but in the beginning it was spreading upwards the outer lower leg. Please answer me, thank you so much
I started to develop two areas of pain 5-6 weeks after TKR..Total Knee Replacement..First pain IT Band, got this corrected by visiting a Stretch location, however because an area of the stretching involved the outside of leg it aggravated these muscles thus this video will help Alleviate the pain
Hope your ITB feels better soon!
I’m sure you’ve heard of trigger points - just becaue you feel pain in a specific location in the body, doesn’t mean the origin of the pain is actually from that area. It could’ve been caused by a nearby muscle, tendon, or even bone/s.
Another very useful info package in a nutshell, thanks doc. Quick question: what is your take on barefoot shoes, or walking/exercising barefoot? It is claimed that today's very hi-tech shoe soles may be the root of our joints' problems.
I believe that a lot of people can do well in barefoot shoes, weaning into them, but not everyone. We all have different foot shapes and issues. Also, we now have pavement which wasn’t in existence a long time ago:)
@@drkristieennis Noted, dear doc. It is definitely something to transition carefully and gradually into. Our habits and habitats definitely dictate a lot. I went jogging a few times with no shoes, no socks. It is refreshing to feel the earth -energy flow etc but I wouldnt dare to walk like that on today's streets ,)
@@NpmanTube 😊
Amazing, I have had a pain in my foot right where you indicated. Never a pain in the calf. The pain as if I might need a wider shoe. The shoes I where can make a difference.🤔
I hope you find some relief!
This as extremely helpful. Thank you 🙏🏾😊
i do get that pain at times so cheers on how i can treat it x
I hope it helps!
Thank I’m excited to try these. Will let you know the results
You’re welcome! Hope they fix things 🤞
Great excise doctor! Thank you!
You’re welcome!
Thank you so much for all These Good informations !!! I‘m a Trainer and I learn a Lot here in your canal !😘🙋🏻♀️🍀
You’re welcome! I’m glad I can help out:)
Thanks a lot. I've got very bad footpain. First thought it might be the plantar faciitis thing. But I think something had a tear on the side of my foot because I felt something give away there. First thing I did was get new shoes as I noticed my older ones need replacing because the sole was worn out at the back outside edges. Then I read older shoes can cause problems. And I read new shoes could cause problems. Then I saw your video on weak hip muscles and now this video. Its been about 6 weeks of varying degrees of bad to excruciating pain. I can only tolerate about 10 minutes of walking. But my gait is affected too as I can't do normal walking. And everywhere on my lower leg where I poke my finger I experience pain. Now you gave all those lower leg muscles a name too. I'm done now. I'll have to exercise all my muscles for weeks to get a new wheel alignment so to speak. I've started on pain killers and anti- inflams which I did not want to do, but life must go on and I can't live with the pain any longer. I'm on the wrong side of 65 and my winter weight is remaining put. I can't walk it off this summer. And extra weight doesn't make it better ey. But thank you dear for clearing some questions up. Theres a joke out there about a blonde patiebt demonstrating to the doctor that wherever she pokes her finger in her flesh, she experiences pain. The doctor eventually discovers she has a broken finger.
I'm thinking about that age old joke many times. It describes perfectly how things are my end 🙃
wrong side of 65, thats cute.
That’s so frustrating! Hopefully some of these techniques can help! Dry needling is a technique I do with a lot of my in office patients that have had long standing muscle pain. Not sure if anyone around you does that?
@@drkristieennis Thanks for recomending this avenue. I've actually had this kind of treatment before for neck spasms and it surely helped a lot. I've forgotten about this. Greatly appreciate your videos and this advice.
@@enadiedericks2006 you are welcome! I hope it makes a difference:)
Phenomenal presentation.
Thank you!
Hi Dr. Ennis. I've just seen this video. YOu have a great look, great spirit and professional presentation. I ordered my bands just now and (getting them by tomorrow) and will try this your exercises out. I am going to let you know how it goes after a couple of weeks. Fingers crossed. Where do I get that 'Durma Edge' from? Thanks
If its a bump below your knee, its osgoods schlatter, I have it too
Thank you!! Very Helpful!!
Thanks for this amazing video! My son is an elite distance runner. In May, he began experiencing extreme lower leg tightness during runs. It’s totally fine after. He also had a cuboid bone stress fracture in June and took 6 weeks off. That is now healed, per X-rays. Since coming back, he’s experiencing similar lower leg pain, though not as extreme. It is always in both legs, however one day he’ll have gastrocnemius tightness, the next day it might be the front outer shin, and often tightness in the bottoms of his feet down the middle from foot pad to heel pad. It’s always the same area in both legs that day. He’s seeing a PT, doing lots of stretches. It does seem much better if he takes ibuprofen before a run. Not running is not an option for the next 3 months. Any advice for him?
I have had pain in that lower to mid outer calf for YEARS. I can't walk quickly or run and I have a hard time walking on an incline/hill without both my legs burning to the point of needing to stop, stretch then and limp home after 5 minutes. It is super frustrating as I would love to run or move without pain in my calves. I have seen multiple professionals about this and they just say get better shoes or try inserts, which of course I have tried without much success. I will start doing these exercises to see how they feel- it would be a god send if this cleared up this issue! Thank you for sharing!
Hi Dr. Ennis! Thanks for the awesome video, I have a question for you. This area on both my legs/feet gets very very sore (actually burns with a fire!) when I begin jogging, or if I do high impact cardio (like anything with jumping). Do you think these exercises will help prevent that pain from starting up? It's only if I power walk, jog, or jump too much. I'd love to begin jogging, but this pain shuts that down within about 30 seconds of starting. Please let me know what your thoughts may be if you see this, thank you!
Thanks! Typically those are the activities that bother my patients when this is going on:) shin splints can also cause an issue.
th-cam.com/video/xTxv9irZeZg/w-d-xo.html
Yes, no one gets it but you! I suffer from spasms and use a theragun and stim on it as well. Thank you for more information on this topic. You have great legs! ❤🙏😊
You’re welcome and thank you! I hope you feel better:)
Great as always
Thank you 😊
Do you have a link to a video for KT tape for this issue?
th-cam.com/video/xnN2VVj9qmA/w-d-xo.html
When doing the first exercise, as I press downwards towards the ankle (when I get past half way) I can feel something (a tendon or nerve) pop out and in around the ankle with a twinge. Does that sound like something is out of place? Thanks for the video!
Your videos are clear and concise and to the point. Thank you. Do you have a video on diagnosing what is the cause of the shoulder pain? Thanks.
You’re welcome! I do not have a video on diagnosis. I do have several different shoulder videos though:
th-cam.com/video/xj6JWIHTjcE/w-d-xo.html
th-cam.com/video/Jy3L45OsyDg/w-d-xo.html
th-cam.com/video/9q-uAixaAIQ/w-d-xo.html
I’ve had fusion on my lumbar spine after a ruptured disc. The disc fragmented and was scattered in my sciatic nerve, leaving permanent damage down the lower lateral leg. Also had total medial meniscus tear and repair, removing most of it leaving bone on bone. For years I have had severe muscle cramping in that leg. A night with a very bad cramp turned my foot extremely outward. Now I have a longitudinal tear of my peroneus brevis. I’m wearing a stabilizing brace to avoid a surgery. Had enough of those. Now I’m finding these videos and wondering if I can stretch and strengthen my way to being out of pain or do I have to have surgery for the tear first.
Thank you 🙏
I get muscle spasms in this muscle (almost only at night) and spasms in this location behind the ankle at night and during the day now. I have been struggling with nocturnal cramps in my feet, this area and sometimes calves. I'm very active and weight train 3 days per week.
I stay very well hydrated, use electrolytes daily as well as Mangesium. Seems worse if I walk more. Any advice would be greatly appreciated. It's becoming worrisome.
This I have to comment because I've had this for 14 years and have just lived with it. Long story short, podiatrist said the plantar fasicitis was the thing and to get orthotics. Did that and I've managed as best I could, learning to live with it. I did get quite good at KT tape but that is short term solution at best. I understand it better after this video and will use your approach. Yoga has helped some as I started that during covid and am quite hooked on it. I may even buy your device if I can't find a substitute here.
I hope that this video can solve the issues you are having! Keep me posted:)
Nice job
Thanks!
Thank you. Where is the kinesio tape video you were going to link?
It’s actually linked as a card at the top of the video:)
I get this pain (and terrible knots/cramping) whenever I start up jogging intervals. I have to stop and stretch it out halfway through my one mile walk/jog, then foam roll it when I get back home. It never happens any other time unless I jog. It’s terrible!! Hopefully this will help me.
I hope this does help! Have you ever had someone look at your running? Also, have you had someone suggest running shoes for you?
hello . i have a question my wife has a simaler pain but it is the inside of the foot . any idea
I generally see my patients who experience pain on the inside of the foot come from the soleus muscle, posterior tibialis, or plantar fascia. These are the techniques I use with them:
th-cam.com/video/Zf2SRHJwP9o/w-d-xo.html
th-cam.com/video/DQ4kUdTdQ_w/w-d-xo.html
th-cam.com/video/luYKNJuP1vo/w-d-xo.html
letras en español por favor, esta exelente el video
Thanks! Right now I’m not able to translate to a different language:(
Is there a connection to sciatica? I seem to have both a hurting butt and the leg/foot pain.
I have pain in side lower leg and not in foot..
Will these exercise applicable for this pain or it's due to gastrocnemius muscle
great stuff!
Thank you!
Diagnosed with tendonitis from running. It is excruciating walking days after. Another big problem that I always thought was a fracture was under my foot between the ball and the heel. It hurt for 6 months. I had 10+ ankle sprains from BBall and army. Like grapefruit size sprains. Are there any pre or post running exercises that can help the outer knees or under foot.
Thanks for the ab work outs. I am supposed to do PT, but in France, I prefer English. Thank you. And I am happy to have found this channel.
You’re welcome! Here are some possible videos to watch:
th-cam.com/video/luYKNJuP1vo/w-d-xo.html
th-cam.com/video/ozdkOzxW3gI/w-d-xo.html
Would you recommend any eccentric exercises? they are often useful for tendon issues
There is certainly research to support Eccentric exercise.
@@drkristieennis For this specific tendon?
Thank u for this❤
You're welcome ☺️
I have pain localized to the fibular head that spreads to the back of the calf muscle after running. It started after wearing a new pair of shoes. Could this be due peroneal tendonitis?
It could. It could also be nerve or even gastroc muscle referral.
Thanks for the reply. So I did an MRI and an ultrasound. The diagnosis is mild swelling of the nerve that runs along the fibular head.. There is no swelling above and below this point. I don’t know what to do to alleviate the pain. I’ve already been light on my activity for the last 2 months. I used to play tennis on a regular basis.
Thanks
You’re welcome!
I been having pain in the middle area of the fibular tendon(outer side of my 2 legs) for the past month and a half, after over training while jumping rope(about 45 mins), trying lo learn double unders.
I let it rest for 1 week or 2 with no jumping, but same day I re started jumping rope, the pain cameback, again rested for a few days with no jumping....
I have tried stretching, rolling etc, warming up before jumping, and sooner or later the pain comes back..
Do you happen to know if you have some weakness in those muscles or the calf muscles?
Good info!
Thanks!
My pain in the upper middle area and happens when I'm driving to or from work (35min) or running errands. I haven't had any injuries, but it's in the upper and lower area. Could changing my chair position help?
Hi Kristie, can it also be caused by wearing a certain kind of shoes? I find I get pain down both legs but find some nights I get cramps on the top of my foot just above that bone.
It can! If you are wearing a shoe that doesn’t support your foot type ( neutral, stability, motion control, minimalist) it can cause issues.
@@drkristieennis thank you x
@@freddielaker02 you’re welcome!
And now I know.
Thank you
That’s was great, I have found out by pressing on that side of the knee area helps relieve the tightness, I like you last exercise the slight knee bending and using the chair to pull an elastic band or a belt. 👌👍
Thank you and thank you for sharing what works for you:)
That is great stuff. I’m trying to recover from Achilles tendinitis on my right leg and I definitely think I have peroneal tendinitis as well because of pain that I often have on the top of my foot on the right side. I’m also dealing with a cavovarus deformity on my left ankle.
I hope this helps you!🤗
I don’t on any pain in my legs but on both feet on the outside. I get a knot or a bump on the side of my feet that get very sore. I’ve had this issue for over a year. I run about 50 to 60 miles a month. I walk 130 miles a month. I can’t figure out what’s going on.
Is it normal to have a pain there when you stand up from sitting position? This is so strange because nothing hurts when walking or sitting but as soon as I stand up I get this burning/numbing pain that’s sometimes associated with pins and needles on the bottom of my foot. I need to massage it hard, walk or do stretches so the pain subsides after 10-15 mins. It’s only my right leg, but sometimes my left one hurts a little too. I did have a bad sprain in my right ankle few years back but didn’t have any pains until recently. There is no redness or swelling so I don’t think it’s DVT. I’m just a few lbs overweight. So puzzled what could be the reason before I commit to seeing a doctor. Any input would be greatly appreciated.
I did deadlifts Saturday morning, and then in the afternoon I ran 3 miles after not running the prior 2 days and got I think peroneal tendonitis. Did I just run too much last week or was it the deadlifting followed by running?
Hello mam ive pain in the same leg side you mentioned basically im crickter and after bowling my leg pain so much this pain is from two years plz give me some solution to fix it
Thank you for the useful information and exercises! I will do the "Sassy Teenager" and those modified calf raises after class. I had to rewatch the video twice because I get distracted by the beauty LOL
You’re welcome!
Hello Dr may I ask , Can you have pain and numbness to the side toes or is that different?
It could be from this but this could be a nerve issue caused by something else. Without examining you, it is difficult to say.
Can popping your ankle, like a LOT, cause this soon? 😢
I have this. I thought it was a stress fracture but my bones are fine no pain when I pish on them. It is the tendon where it connects on the side of my foot. It hurts like crazy.
How did you shatter your ankle? Ouch. I’m struggling with both ankles, a burning sensation.. I’ve a history of weak ankles and took loads of time off walking then just went for a walk uphill and bam … overuse
I’m sorry:( I jumped off a diving board into a pond I didn’t know was shallow. I was very lucky I didn’t dive!
Can you talk about muscle twitching? Jeff
What about muscle twitching do you want to know?
@@drkristieennis my legs ....especially calf muscles. They twitch alot in the morning. Until I get going. Chiropractor doesn't seem to help.....should I get blood work done ? Maybe deficient in something.
@@knoxflyer101 it would certainly be a good thing to run by your doctor.
Try taking magnesium dupliments
Thanks for sharing video
Very helpful
what is the piece of metal you use ? its says Derma edge
It is a device I created and patented after I was diagnosed with Lyme disease to work on the muscles without pain. It is made out of aluminum. If you do want to purchase one it is available here:
www.drkristieennis.com/derma-edge
Do you recommend a ankle brace? For this issue or ??
Because the severity varies from person to person, it would be good to have someone look at this in person. Sometimes a brace is called for to rest the tendons.
I tore my peroneus longus where it attaches at the base of the toe. Was feeling good and wore custom orthotics for 2 months and then about 2 weeks ago my ankle and the bone where brevis attaches is killing and I can barely walk. Don't know if it's the orthotics or what is happening. Just overall depressed now. The tear was a little over 4 months ago and I was doing so great and now I don't know what to do/think
I was told that orthotics will not help with my Peroneus Brevis Longus
How do you know if your fully torn it? What test do they run? I’ve had pain for two years and my ankle is weak and feels like it flaps a little. I’m in a boot right now.
Oh I’m sorry:( the only true way to confirm the degree of tear is an MRI
I have the now it so painful I want go back workout
I have little skin indents( blood or else, vessels or tendon) in the peroneal brevis part due to squats, perhaps some injury a long time ago. Right foot,/leg. Also I sprained my right jumping ankle.. Some fat man was falling down on me while I had that unlucky sprain. ANyways I walked after a week and a lot of bluish swelling. But now although I know that shoe was kinda dead, I ran 10k and in the end of it I felt something that felt like a torn calf or soleus maybe. It was like moving tension. Under stress although I was still. I couldn't walk for a few days. It was intense. But what bothers me, although it is clear what peroneal tendonitis is, I have perhaps cuboid syndrome as well, beside enlarged bursa behind heel from bad friction in running shoes. Luckily now they remove the hard heel counter and place their pillowy sponge.
So to the point. My heel, the calcaneus on my right foot, always ruins the left part of every new right shoe. Likewise I think that the plane of loading phase is inclined towards the arch, instead of 2 points..there is that third, loss of force direction, pronation. Actually tibia fibula don't stand straight in symmetry like on a healthy foot, but rather angled towards right, away from arch, targeting peroneus brevis. Meaning: foot plane is rotated towards up right. Chiropractor says no. He says it is not cuboid, it is tendon. But when I knock on it, its sound is that of a bone, not soft tissue as on my left foot. But he never explained why my heel doesn't press in the middle like a healthy left foot. Actually on every run, especially when weather ionization is present, during phase seasons transitions , it attacks p. brevis..Cold/ warm acclimatization kinda stiffs p. brevis and it aches. It aches in the down part of the stomach as well. My ankle is like I went floor down. And from there it starts to attack the right side along the metatarsal and left side of heel..from there sometime arch and big thumb.
I really wish I could simply unplug that position. stuckness. Angle of freedom. I can move my foot in rotation and up towards my knee and in reverse down. No problem there. BUt it feels wrong. Like someone placed a rod or a bar into differential gears, from the tibia that rolls towards the arch..It constantly reminds me of the area below the right heel talus. Like warm fuzzy, loss of foot feeling. That light unawareness of gentle ...sort of flying really. We don't appreciate what we have until we lose it. Like added weight..or felt foot weight like it is some part of a mechanism that relies entirely on certain movement that is clogged now. Usually the weight of the component is not important, but the way the whole moves.
So it feels like cuboid manipulation could be it. But nobody listened. So now the entire weight is pressed on that lateral right side of the right leg and right clicking below the right side of right foot heel /talus..Taking a bigger angled heel or sole simply won't do it. I even found a guy that offers some inventions on how to raise an arch. Although I have a good arch. Muscles below foot are rarely relaxed. Maybe 3 to 7 runs a year. I kinda absorb IR from the Sun in summer and do more movement and overall raise the performance of my body ..and kinda pass that good vibe torads feet. I learned and improved running technique and I also do some exercises that I never did in the past. Wish I knew it earlier. It really gives me a decent headache when I watch people ruin their legs on asphalt by the way they run. Nobody uses the loading phase of the arch any more.
So in all this mess and confusion my real problem is lost symmetry, or maybe some weak muscles. Nevertheless, the part under feet that I feel while walking suggests it. Left is like a teddy bear . Fingers are stretched and relaxed. Loading is not noticeable. Foot is light. Nowhere on the left I have visible blood vessels. Even in dead shoes nothing aches. And the balance on the left is A ok.
Balance on the right thou, : I fall towards the left. Line that goes under the right foot from the small finger towards the heel: is the place I hit(walk over). I don't feel my fingers contact with the ground. And my heel hurts on the left. LIke someone cut my foot with a katana. Across talus. Stretching of fingers on right aches. Nothing special. BUt I noticed it. Also if I stretch my left foot and place my right foot on the left thigh muscle that bump or cuboid (or tendon ) hurts( contact with ground) if I lean forward to improve stretch of hips etc. Tib raises help in running but not with this problem. Hip raises too. I do calf exercises, but not the soleus variant. My bones in my foot in the tarsal and metatarsal area seem like crushed mashed potato.Yes, the observer sees them but inside out is 180 degrees flip of what is real.
Thank you for the effort to teach us!
Do you have a exercise for inside the leg muscles ,if so show me,,,,,,Cowboy
Check these out:
th-cam.com/video/8prtjQDwD48/w-d-xo.html
th-cam.com/video/TcUb2XgmVoU/w-d-xo.html
@@drkristieennis i like the first video ,,very nice,,,i feel much much better,,nice legs,,,,,,,,,Cowboy
@@BLKCOBRA711 glad you feel better:)
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.
That is, more than three months of this problem. Walking, driving, and standing still were torture for me. I advise you to do simple and gradual exercises, especially sciatica exercises.
I have some pain in that area (only while running) and feels numb (slightly) at rest. Other than that I have no other pain/tenderness locally. Is it still tendinitis? Post running, this area feels slightly weak.
This sounds like it would be good to have checked out in person if you are able. There could be a few different things going on.
My pain on the leg is in the inside of the leg but in the same areas
This would be a different muscle. Often in my patients I see the gastroc, soleus, and posterior tibialis affected.
Would excess walking on the outside of the foot cause this? I've been walking weird since my knee injuries and now I've got peroneal pain
It definitely could! This causes more stress on those tendons.
@@drkristieennis always there to give advice! Thanks Doctor :) I appreciate the response
@@roy6419 you’re welcome! Hope you feel better:)