Research-Backed Treatments for Peroneal Tendonitis (Pain on the Outside of Your Foot When Running)
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- เผยแพร่เมื่อ 4 ก.ค. 2024
- Peroneal tendonitis, also referred to as peroneal tendinopathy, is a rare but aggravating injury. It can cause pain in the outside of your foot and up the outside of your lower leg when you run.
In this video, we’re going to get in-depth on the science of what causes this injury and give you a specific treatment plan to help you get rid of it for good.
So, if you’re suffering from pain on the outside of your foot, this video is for you!
🔗 Downloadable treatment plan mentioned in video: bit.ly/peroneal-tendonitis
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![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)
Just over a year for me now and I'm starting to see light at the end of the tunnel. Mine progressed into tendonosis.
I got severe peroneal tendonitis in both ankles at the same time and was in a wheel chair for nearly 2 months.
My experience:
Physical therapists have little experience with this injury and set me back months. If I had just rested for 3-4 months at the start, I think I would have been ok. But therapists were pushing me into walking, balance exercises and doing calf raises. I trusted they knew what they were doing which was a mistake.
By month 8 I took it upon myself to do some light walking in the pool which helped a lot.
Shoes / orthotics: I had two places make orthotics for me. One place made my pain worse and the other reduced the pain.
Many videos suggest a shoe like Hokas with "support" but this kind of shoe made my pain worse.
In terms of shoes, whatt helped me was Altra shoes with an orthotic.
Injection: Two doctors pressured me to have a steroid injection for months but I was hesitant due to articles online saying how they can have negative long term consequences. Well by month 6 or so I caved and had one. Big mistake, it did nothing but make my pain worse.
taping and bracing etc has all been useless for me.
Dry needling: Without question the best treatment and I credit it and the therapist's knowledge to saving my ankles.
Did you experience subluxation of the tendon popping over your ankle bone? That is my issue after a year still, and it makes a lot of things extremely difficult, if not impossible. I currently see no light at the end of tunnel for that on my end, as it seems to just linger as an on going issue
How r u now ? What helps for u. Same experience like urs still in pain … please let me know. Thank u
Thank you for your information I was considering a steroid shot but I think rest is the best I think it got it from uneven walking a lot in our pasture along with plain pickleball first coming out and playing hard. the alternative shoes seem comfortable my physical therapist told me about now I mainly resting my foot doctor gave me a brace that a soft brace that is easy to wear
I have a lot of the same symptoms and aggravating problems you did. Did they ever MRI your ankle?
Steroid injection, autologous plasma. Tried both. Waste of money and time
Great detailed video, thanks!
Invaluable advice!
Excellent overview and hit it right on the nail when you said the following key words as in my case injury: " Speed running, intervals and high arch". Am 61 and never had this before and I do ankle support and strength work as part of my gym work each week. Mine flared up the day after my 10 x 400m interval session on a stretch of road. To make things worse was there was a slight slant on parts of that road which I have also learned can accelerate this injury. Thought it was the inner ankle at first but have focused where the stiffness is and it's certainly the exterior below the ankle so Peroneal. Wish I had rested more the first week I had this. Thought I could massage and stretch this out but my advice to all is ice and rest before stretching program begins
I got a foam roller and massaged the heck out on my lower calf muscle (particularly the outside). I discovered a sore area that required attention. Immediately feeling better when walking!
I'll give this a try, thanks 👍🏼
OMG THIS WORKED FOR ME. THANK YOU!!!!!! Instantly less pain. I was scared id be out from soccer for weeks. THANK YOU SO MUCH.
Thank you! Very Thorough thank you so much...
WOW!!! I kept saying that this issue flares up on days I do I speed workouts!!
I have flat feet and got this from running in Hokas for too long. Foot strengthening and arch building exercises helped me recover. Also switching to lower stack height minimal shoes.
I am a woman who does not run at all and have no other injuries who suffers from peroneal tendinitis. I have yet to find relief. I'm hoping your video will help.
Me as well I don't run yet I did start playing pickle ball walking a lot and walking in my uneven pastor I think was the clinic contributing factors I gotta soft brace from my foot doctor which helps shut the ankle flexing Movement Down to rest the tendon that seems to be helping as long as I Stop overly walking or doing anything on it
I noticed crossing my legs while sitting makes it worse.
Things to consider: 1. Do not do foot rehab exercises with shoes but barefoot. 2. Change gradually to wide toe box shoes like Topo, Altra, Joe Nimble, Vibram Five fingers and so on. 3. Do all kind of foot exercises to strength foot muscles with or without injury. 4. Walk barefoot as much as you can, for instance over grass, beach, at home. That way you strength the 40+ foot muscles. 5. Use feet toes spreaders or separators to get your big toe move outwards. 6. Avoid at all cost orthotics and if you use them start doing foot exercises and start walking without them little by little after a while your feet with feel stronger and you wont need orthotics anymore but it can take from weeks to months. 7. When not running use barefoot shoes like the ones of Lems, Xero, Vivobarefoot, Joe Nimble, Topo, Altra and so on. 8. Use Kinesio Taping in your feet regularly and do it right, that means taping it in a way your tape wrinkles as it has to elevate the skin to allow lymphatic fluids to flow to the painful areas. 9. Kinesio Taping helps during orthotics to not orthotics transition as it can also give foot support. 10. Take care of your feet and they will take care of you.
Nice adviced.
Great advice video thank you 👍 my prob is S1 lower back numbness to side foot little toes 😔.. hopefully I can get back to exercise fully again
Best of luck!
This video is so helpful!
After multiple sprains I've developed peroneal tendonitis and plantar fasciitis. My podiatrist didn't seem to have a clue why the outside of my foot was hurting so much when I walked and gave me arch support insoles... definitely did not help!
I'm going to start this treatment plan tomorrow and hopefully will be back to say I'm recovered soon
Update?
@@biellaspointofview2054 This wasn't especially helpful, what has made a huge difference is stepping off and standing more on my sole (vs heel or full foot). I didn't realize I was locking my knees and it was really contributing to this condition. The plan put forth in the video didn't hurt but it did not address the real cause
Had over year just now able get over it long healing process
I feel your pain hoping it won't take a year I'm at that 4 month mark
@@homespunfarmhouse5353 it does get better just rest as much you can
i have 5th metatarsal avulsion fracture non displaced … good info
Hi there! Thanks for the video first and for most.
2nd: ive recently experience this injury on both leg
3rd: is it possible to play basketball with an ankle brace?
4th: can i start these excercises immediatly or do i wait till the pain subsides? Its mostly when i tiptoe and not alot when im just walking, still some tingling feeling but nothing that can hinder my walking.
i have peroneal tendonitis from past 4 year and my leg length is stopped but my upper body is big enough . what i have to do to solve it
It seems I've developed it while simultaneously having achillies tendonitis.
Christ.
same, any update?
Agr kisi rib main fracture show hota hai to us ki treatment kiya hogi.
Can’t download the treatment plan. Can you assist?
Well I have been doing physical therapy and it still hurts
I injured my lateral tendon and have received physio. I am now getting tender pain on the inner sole of my foot. I also have a lump on lateral,just above ankle bone. Is this common?
I had a traumatic injury that caused peroneal tendonitis in my foot, but after a year I still experience nasty subluxation of the tendon over the ankle bone which has limited me in everything in life. Very annoying issue... I'd rather have a broken bone frankly
The subluxation limited physical therapists so much that they essentially told me it was pointless to keep going due to me not being able to properly do the important exercises due to the tendon not staying in place properly
I'm in the same boat after a nasty ankle fracture, it seems the muscle and tendon injuries are the real injury! Plantar fasciitis and peroneal tendonitis are the main problems In dealing with I'm tandem. Have you tried remedial reflexology or a roller for legs and under foot... if the exercises hurt, yes understand this so very well. I found that calf stretches hurt but are really helpful in becoming more mobile, slowly so other exercises can be introduced over time.
Great video, very clear
I have a question, in my case I had a torn peroneal tendon (3.5 cms) it was not broken, but there was and still some pain, plus the peroneal tendon popped out and it stills pops when I step over irregular surfaces, like snow or sand or even my daugther's toys
I'm able to run (still scared) but I wonder if I can return to play rugby or should I wait more time?
Did you ever end up healing from that tendon popping (subluxation)?
I have the same issue after a year since my injury, and it just wont go away. Though in my case, I can maybe do short burst jogging, but in general I cannot run anymore, nor can I really do much of anything that has me suddenly needing to turn or twist at all
I only have tingling in this area, but very regular. No doctor could help me so far. I never had any pain but the feeling of numbness in my foot makes me think there's nerve compression going on. Do you have any idea what I could try to make this better?
Thanks for such a informative video .... im having peroneal tendonitis for more than a year ..... should i go for surgery?
I'd consult with a doctor to get an MRI first.
It’s your glute medius strength and probably hip external ration limitation that’s causing the issue. Until you fix this, you won’t get better
@@reynaldopadilla7420 there is no way you know this is the case.
@@reynaldopadilla7420 Eh... if the issue is similar to mine after 13 months, I have no passive pain anymore, but the tendon still experiences subluxation which makes normal activities borderline dangerous. Even walking around on a slightly uneven surface can cause it to happen
@@reynaldopadilla7420I’ve been searching for an answer and I knew it was out there!! Ty!!!!!!!
मुझे भि हे दर्द यह
Can you have this from just walking?
Yes I have peroneal tendonitis from just walking at work, I worked for four days in increasing pain before I had to ask for time off , if you’re experience this from walking I recommend immediate rest!
I got my injury from walking. I had TKR 9 months previous to this injury, all was going well but I basically overdid the walking! Very frustrating!
Speaks far too quickly ,don’t think he even takes a breath. Too much info told far too quickly
I think you just listen too slowly because I have the playback speed sped up lol