Peroneal Tendonitis Stretches & Exercises - Ask Doctor Jo
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
- Peroneal tendonitis, or ankle tendonitis, is the inflammation of a tendon in your outer (lateral) ankle. The peroneal muscles run down the back of the lower leg, and the tendon runs behind the bump on your outer ankle (lateral malleolus). When the tendon is irritated, it can cause swelling on the outer ankle and ankle pain when walking or exercising. These peroneal tendonitis stretches and exercises should help. More ankle stretches • Ankle Strengthening Ex...
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Peroneal Tendonitis Stretches & Exercises:
• Peroneal Tendonitis St...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - กีฬา
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Buy a printable worksheet with these Peroneal Tendonitis Stretches & Exercises at: www.askdoctorjo.com/peroneal-tendonitis-worksheet
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Thank you very very much
You're welcome.
Hey
I’ve purchased several of your reference pdfs and they are great. But this one does not have all the exercises that are in the video (the stair stretches/exercises are not in the pdf). Is there another pf that has those?
Thanks. They should be on there. It's several pages, and there should be 12 exercises/stretches with the worksheet.
I've had tendonitis for the past year. Its greatly interfered with my exercise, I had tried rest, massage, ice, special insoles for my shoes-I had given up hope of ever getting rid of it! Then I saw this video. I've been using the stretches and exercises recommended for less than a week and the pain is just about gone! Thank you so much! I can have my normal life back!
You're welcome!
How long did you have it for?
Is it completely gone now ? It's so limiting my fitness !
@@alexrowdy2718 how long did it take for you to recover
Should I push through some pain if I feel it?
This is bringing me some relief, the snapping in my ankles has been causing me so much pain lately and this is the only thing helping rn
these videos are so helpful, well explained and just so nice overall. thank you for all the work you do, you really help people like me, and I'm sure so many others also!
Thanks, and you're welcome!
Thank you Jo . I’m well on the way to recovery
Amazing advice . The balancing exercises were a revelation and the floor side wards foot stretch . It felt like I’d lost complete control of my lower leg muscles so the tendons were really having to do all the work . After a few sessions my strength and balance came back . 👍🏼
You're welcome, and thanks. Glad they are helping.
Thank you, I happened to need these for my workout tomorrow. Wound up getting tight in the peroneal muscles when doing cardio last week.
You're welcome. Good luck.
Thanks for the excellent routine Doc! 👌
You really nailed it! I have been doing all of these exercises, and I can feel other parts of my body loosening up and my tendinitis improving! You are a true Guru 🙏
You're welcome, and thanks!
Thank you so much for this video. I've been unable to walk normally for about 5 weeks now. My doctor said to just rest, but I started doing the exercises when I stopped feeling pain standing up and I can tell they are helping.
You're welcome. I'm glad they are helping.
I sprained my ankle years ago and have had reoccurring pain since. Only just started this and already feel way better. Love that you blew the dog up at the end too. Thanks!
You're welcome!
Thank you so much for this video. Currently recovering from ankle surgery in case wear I tore my Peroneal tendon. I had been experiencing pain in my Firth metatarsal bone from the tendonitis. This video helped relieve some pain instantly.
You're welcome. I'm glad it helped some.
Another great video that really helped me in recovery after a long trail run! Thanks Dr. Jo
Thanks, and you're welcome!
I have been walking 3 miles a day for past week and started with pain on outside of ankle that I have rolled over in the past. I will start these stretches now! Thank you Dr. Jo! I don't want to stop my exercising as my momentum is strong now.
You're welcome!
I did this exercise last night and my PT is way better today. Thank you Doc for this!
You're welcome!
Thank you so much for these exercises Dr. Jo. They are very helpful! I've been getting heel/ankle pain after doing intense cardio or playing sports. It felt like my ankle was going to rupture. The exercises have really released a lot of tension and tightness. I really appreciate and am grateful for this video. Thanks again!
You're welcome!
Thank you so.much for this video! I'm a postman and have been having trouble with this pain on and off for over 2 years. Found this video last week and it has helped more than anything I've ever tried!
You're welcome! Glad it's helping.
Jo's videos helped me a bunch, in combination with custom orthotics for flat foot. They're expensive but they're absolutely worth it!
Thank you so so much for this video! I found you a couple days ago when my primary care doctor thought i might be suffering from Peroneal Tendonitis. After a couple drug attempts to help me get thru it and a few xrays to rule out sciatica or other ailments. With your video, I was able to do some of the exercises for a not quite what you recommended and today was able to walk in our 4th of July parade with my church's float. I also loved the visit by your Patronus, Kali, who is adorable!
You're welcome! I'm glad it helped, and Kali says, woof (thanks) 🐾
Just had surgery for a split tendon in my left foot! This is definitely helpful
The stretch where you roll your ankle and softly apply pressure took ALL of my pain away in the matter of 3 days. Thank you so much!!!
You're welcome!
Are u ok now? How long did it take u to get rid off your tendinitis?
Your advice always helps me. You helped me get rid of my hip impingement. Now i have peroneal ankle tendonitis and after these exercises it feels relieved. Ill keep on with them. Thanks !
You're welcome!
I had been using a walking boot for 3 weeks and came to a point where was no improvement in my ankle. Only 1 day of doing these stretches and exercises and there is a big difference. I kept my ankle braces on but graduated to hiking boots and was able to walk the dog a mile with no problem (but slowly of course). I am also using an infrared light to help but what is making the biggest are these stretches and exercises. Thank you so much!
You're welcome!
I have diagnosed with peroneal tendinitis and have been having lots of pain in the middle of the night. I started watching your video on PT and immediately I felt less pain and foot felt better. I’m going to continue these exercises. Thank you, thank you abd a BIG THANK YOU!
You're welcome! I'm glad they are helping.
You're amazing!..... also I love that shirt!
Thanks :-)
Found this very helpful!
I love your disclaimer, cracks me up everytime, I'll follow the advice on this video. For others out there what worked for me is soft surface (grass) , changed to forefoot strike, warm up and stretched, this almost eliminated my peroneal tendonitis. Now I'll try these exercises to see if I can nuke this issue altogether!
Thanks 😎
Wanted to thank-you so much Dr Jo. Have been struggling with an undiagnosed foot problem since January. I am very active and this issue has been debilitating. Awaiting an MRI and ortho assessment, but in the interim have been trying to figure out the issue. I think that I have nailed it….and your exercises and explanation of the anatomy of the injury are spot on. Moreover I am noting improvement and relief. I really appreciate you putting your expertise out on TH-cam. I am not one for playing Dr but delays in diagnosis have been extremely frustrating…..you really helped…so thank-you so much….I am able to resume most of my activities now, except anything that involved jumping or bouncing….cheers!
You're welcome. I'm glad they are helping.
Thank you so much, this is helping me so much already and i’ve only done it today. These aren’t too rough on my feet and it’s helping the pain go away. I can’t thank you enough.
You're welcome.
How are you now?
@@jahidulislam3371 much better, i do these a lot still! i have no bad pain everyday like i had it before.
Thank you for the videos. I have a fused ankle , the doc gave me a outward tilt when she was done. I have Peroneal pain most of the time, so lots of the video is impossible for me, except for the one with the band around the foot stretch. Keep up the videos and the humor.
You're welcome, and thanks.
God I love the internet. This tendonitis came out of nowhere and I took off 2 weeks from running trying some of my own exercises to no avail, so now its time to trust the professionals. Thank you so much for putting this routine together ♥
You're welcome.
Awesome, I'm incorporating it to my routine
Thank you, this really helped!
You're welcome!
Hey dr Jo. I am going to give this a go. I used your videos for some shoulder tendinitis and impingement and it really helped. Plan to walk all winter indoors for half marathon walking prep in the spring
I hope they help.
great video! Thank you!
Thanks, and you're welcome!
I was in so much pain before watching this video.But not anymore.May god bless u.
Thank you so much!! Great information!!
You're welcome, and thanks!
I’m 19 year’s old skater I had a ankle sprain 5 months back and it got heal after 3 moth’s rest!!! And now I’m going through some anterior pain and PT !! Yours anterior pain video really helped me I wish this will also help me too btw Thank you DR jo
You're welcome.
Thanks Dr. Jo!
You're welcome!
I have had absolute agony from my Pironeal tendonitis and it didn't begin alleviating until i began exercising my foot by energetically walking up hills making sure that I was using the sore ankle. Also, I concentrated on pointing my foot outwards slightly as I walked. I took longer strides as i walked. I found that standing with my foot pointing outwards and with a widish space between my feet also helped. I can't wait to try these stretches and exercises as depicted in this video. i would like to eliminate my pain. I am 64 years old. Cheers!
I hope they help!
This was so helpful. Thank you so much.
Thanks, and you're welcome.
Very informative but are there any more focused on peroneus Longus or are they all inter woven ? thanks you so Much DoctorJo
Hey Doc! Love the videos! For peroneal tendinitis we were told to immobilize vs to stretch. If a patient is in pain why stretch vs immobilize. Thanks! Keep up the good work! :)
Motion is lotion.
thanks , your a lifesaver as always, bless you Dr. Jo
You're welcome, and thanks.
OMG I LOVE YOU ... THIS IS A LIFE SAVER
Glad it helped :-)
Very EXXXCELLENT, i thank you and love you for this video.
Thanks, and you're welcome!
Great video Dr. !!!
Thank you so much for your time and effort , new subscriber looking forward to see more and checking out the past videos ............---💥👍👍👍👍👍💥
Thanks, and you're welcome!
This series of exercises (in addition to not walking three miles a day) has helped me so much! It's not clear to me how frequently I should be doing this series of exercises. A couple of times a day? Or just once a day? Thank you for your terrific channel! It's my first stop for pain relief. 🙂
You're welcome! It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Thank you so much doc jo👍i did your exercises and my pain is almost gone. Great Video
You're welcome, and thanks!
Thank you!!!! Subscribed😁
You're welcome, and thanks!!
Cutest Dog Unicorn Ever! Thank you for this video I sprained my right ankle badly in December going to do this to strength my ankle !
She says, woof (thanks)! You're welcome. I hope it helps!
AskDoctorJo Your Welcome! I hope so!
These exercises are super helpful as I can't see a physiotherapist these days! The HP twist is also so fun 😁
Thanks so much for this video. Could you post an updated link to purchase resistance band? The current link seems to be expired.
Thanks that helped now I can keep on working
You're welcome.
thank you, Doctor Jo!
You're welcome!
Nice and helpful tips thank you
You're welcome.
Very helpful. Thank you so much
You're welcome.
Thanks home girl! this helped alot.
You're welcome!
Hi Dr Jo, would you recommend only doing these stretches for acute peroneal tendon snapping around the left ankle (on walking), or is there something else to start with?
Thank you for video. I have some questions about how many repetitions on certain exercises that was included in video or I missed.
1. When turning out foot with band, how many do you recommend?
2. Up on toes, down, toes up...how many repetitions?
3. One leg balance 3x for 30 sec?
Once again, thank you for your time, experience, and sharing you knowledge.
You're welcome. It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0
nice abs informative video- thank you- I am in recovery from a calcaneus fracture- bone has healed up already- (metal plate and screws) walking and hiking now- but I do get pain on this part of the foot after about 3 miles- I will try these stretches and exercises out- thanks again
You're welcome.
I thought I injured myself and had been lying around for weeks waiting for it to heal. 20 minutes of this and all the pain / stiffness is magically gone! I wasted so much time resting doing nothing and missing fitness goals.
Glad it helped.
Thank you!
You're welcome!
Thank you so much for this video - I've been experiencing a new pain in one of my feet for the past 2 months whenever I walk, but the stretches in your video, particularly the first one, have made the pain pretty much clear up!
You're welcome.
been running 40 miles a week the past few weeks and this has caused my Peroneal tendonitis to return. Good lord does it suck! I want to run another half marathon this Sunday and I have vacation next week. Wish me luck!
Good luck!
You are the best!
Thanks!
Great video. I was wondering what exercises I can still do to keep the cardio up. I had no pain at all with running at all. Tender to touch on top of foot likely at the insert of the tendon to the 5th metatarsal and a sharp pain on the side at same area if I pointed and inverted my foot against resistance. No pain everting my foot against resistance. I’ve been doing my elliptical with no issues.
Thanks
You're welcome.
For the one where you push your foot down on the step I actually like using my bed because I have pain on the outside of my foot so the soft surface is nice and it isn’t too high
Dr. Jo, in terms of pain and time after injury, when would you want to start these exercises? I've read conflicting advice online for timing.
I like this video I learned alot
Thanks.
Thank you
You're welcome.
thanks doc! do i have do these for rest of my life ( congenital malformation) or will it go away when i rebuild my muscle foundations?
these look great...do have a suggestion for number of reps and/or sets?
Thanks. It's a little different for everyone depending on how long you've had it, how severe it is, and how your body reacts. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0
Thanks!
You're welcome, and thank you for your support!
Dr. Jo once again I have used your exercises to immediately improve the pain! Should I continue to wear a brace, I have a soft compression and also an AOS brace I’ve been using. Thanks for making your wonderful videos with expert knowledge
You're welcome! Glad they are helping! It kind of depends on how long you've had it and how painful it is without the brace. Braces are usually just meant to help in the short term.
Dear Doctor Jo,
Do you got excercises for subluxation? I got a popping ankle for like 6 years and been for a sugery but it didn't help.
I want to get my old life back because it hurts me physically and mentally.
Please let me know doctor and thank you for your informative videos and helping this world getting better!
You're welcome, and thanks. Unfortunately, I don't have a video specifically for that right now.
Thanks for this video! I broke my heel into 4 pieces on Dec 28, 2018. Been a long road to recovery but my orthopedic doc said last Wed May 15, 2019 that it is completely healed now. Unfortunately I have peroneal tendonitis as well, had it for a couple months now. Went to PT for 8 wks ( last session was last wk May 13) & it has helped with leg strengthening but not the tendonitis. I do same stretches you do here, but the one I wasn't told to do was the one standing with affected leg ( my left) behind me. I will try it for sure along with the other exercises i still do at home. Walking with quad cane & sometimes when walking isnt excruciating I walk with it. 9 outta 10 times I can't walk far due to the pain, with or without cane. Just wanted to give a shout out & say thank you for sharing this video with everyone. God bless you for being so sweet to do this. Love your unicorn dog by the way!
Thank you, and you're welcome! I'm glad you are getting there, even if it's slowly but surely :-) Good luck with the rest of your recovery.
@@AskDoctorJo
Thanks! I tried the standing exercise with knee straight & also bent. Man with knee bent on sore side really hurts. I'm sure it will get less painful the more I do it. I didn't have surgery to repair the break, was glad about that. Also ortho doc prescribed me Diclofenac sodium topical gel 1% to rub on the tendon area 4 times a day. I have 5 tubes of it. Started using it Saturday & so far don't see any improvement on swelling & or pain. Gonna continue using it tho. Any other suggestions to get that tendon swelling/pain to go away faster? I'm ready to get on with my life & put this behind me!
Have you tried compression socks for the swelling? They can often do a great job of getting the swelling and some of the pain out of the area, and they are pretty cheap and affordable.
@@AskDoctorJo
Yep my ortho doc gave me what they call compression sleeves. I was wearing it everyday for awhile. I started wearing it to bed for a few nights but when I got up in the morning my toes were huge! I haven't worn it through the day or night for about 3 days now. Also makes my foot feel stiffer after waking up.
My swelling is around the outside of my left outer ankle, down to the edge of the side of my foot, that whole area. It's about a 4 in area across from outer ankle. The knot from the tendon is under outer ankle & goes to edge of my foot. Hurts to dorsiflex & do the inversion/eversion exercises. I fo them anyway hoping yo get it to stretch out
Thanks so much. I’m a Cross Country Runner and stuff like this pop up out of nowhere so it’s good to know that I can always come back here for all different kinds of stretches
You’re welcome.
Your videos are great!! As a recreational runner training 6 days a week I strain my legs quite a lot. You've helped me get rid of my knee bursitis pain after a fall injury I had in one of my trail races and now you're insanely helping me get rid of my peroneal tendonitis. Thank you so much! Instant relief of pain!
Thanks, and you're welcome!
Did you run on your tendinitis? If so how often and what did you do
@@chema5412 No, I did not. Until my tendonitis was resolved, I was doing cycling and swimming as cross training. It lasted around 2 weeks. The first two days I had quite a lot of pain even while walking. Now it got resolved completely and I m back to my training schedule. The only thing that disturbs me is my tight achilles on the same foot I had the peroneal tendonitis. It's not too serious though. Tomorrow I'n running the Athens' Marathon. I hope to break the 3 hours barrier. I'll keep my fingers crossed!!
Anastasios Fuentes do you think I could reduce my mileage like doing 2 miles 3 times a week while doing the exercises and stretches? Also, did you only do the things in the video? Good luck on your marathon you will hit your time!
Anastasios Fuentes hey how did your marathon go? I have my first marathon in a week and have come down with peroneal tendonopathy. Desperately doing these exercises as a last ditch effort to salvage this marathon. Mine is not so sever. It doesn’t hurt, but it definitely feels off after a few miles.
I just started these today and could only manage 10 seconds x3 on a few of them.
Have had peroneal issues when walking right in the side of my left leg for years now. When I try to 'evert' my foot i can really feel the pain instantly just where the tendon starts. Will try for a few weeks and hopefully see some results
I hope they help. Have you had any imaging done yet?
@@AskDoctorJo I have not, was advised to try a CAM walker boot for a few weeks as it's long term problem. Never really got any effective long term immobilization.
Hopefully the above will give you some relief.
Nice!
I've been overdoing the running I think and my tendons are getting stiff.
I knew I could find Dr Joe on her floating mat up in the vast void showing us how to do some stretches to alleviate the aches.
Your a star, or an angel or some sort of shining celestial being bringing healing with each appearance.
In the immortal words of Pink Floyd ...Shine on you crazy Diamond!
LOL! Thanks! I hope they help :-)
Thanks so much ! I'm in week 10 of recovery from something which sopouse to be a mild sprain.. I'm almost sure I developed tendonitis as I get inflamed every few days although I was meant to heal by now... As a sports person I'm really bummed..... I'll add those stretches to my rehab excersises
You're welcome.
Dr. Jo, thank you for the video, I love it and planning to start doing these exercises pretty soon. I have been feeling like a painful stretch (strain) on the inside (oppsite side) of the anckle and sometimes back of my left foot. To be clear is where you initially pointed in the begining of the video, but on the inside area. What is that area called? what can be the cause?
It might be your posterior tibialis that is irritated, which is usually call posterior shin splints. These might help: th-cam.com/video/4jgiiC_eYcY/w-d-xo.html
Thank you very !!!
You're welcome!
First couple of weeks running and the outside of my ankle has been bugging me. That step stretch is a godsend! Thank you!
You're welcome!
thank you
You're welcome.
Love the video! 💕 Brackium Emendo! 🧙 Fast forward, I tried your video and like magic, the pain is gone! I sit here beside myself at the point of tears.😭 25 years ago I was running 3 miles a day. 🏃Then the Peroneal Tendonitis put a stop to that.😨 So many years of ankle pain that I could have avoided. I went to see a general doctor, they did X-rays and said nothing was wrong. I should have gone to a physical therapist and I ask myself why they never offered to refer me to one either? I thought I had to live with it! I found another video last year that used a leg roller and they talked about tightness in the calf pulling on the tendons and I thought! Eureka! But then I started getting bad spider veins, so I stopped.😳 For me all that was needed was, 1. Runners Stretches. 2. Heel - Toe Raises. 3. Rolling Foot Step Stretch. and 4. Achilles Tendon Step Stretch.💪 I've also started rubbing Magnesium oil into the calf and Peroneal tendon to help loosen it up. I'm not 100% healed yet to the point of running, but at least I can walk free of pain and that's a blessing! 😎
Thanks! I'm glad it helped! I hate that your doctor didn't offer to refer you to PT either, but unfortunately, that is very common, and often people have to be proactive and ask for it :-( I hope they continue to help. Good luck!
Hi! I have achillies tendon pain and peroneal tendon pain. Hope this helps
Have you recovered completely yet?
@@kangaroopig When I'm actively applying all of the best practice routines, such as the Magnesium Oil, Deep Message, Infrared Heating and the Stretches in this video, my ankle gets better. As with most things, when it's better we stop, until we are faced with it again. I had another relapse after building a shed and was on a ladder for hours. Hurts so bad! This is related to some old injuries from my teens and if I don't stay on top of it I'm sure it can get much worse. Plenty of horror stories from other people needing surgery because they lost all mobility in their joints. Never give up!
Hi Dr, should I do this everyday or every alternate day and let 1 rest day?
Previously ruptured this tendon. Surgically repaired but years later it still pops and whatnot. Hoping these help.
Thanks so much for the informative video! About how long should you wait after the injury/ flare up until you can start the excercises?
You're welcome! It really just depends on how severe it is, so unfortunately, I don't know since I can't evaluate you. In general, they can be started (gently) right away as long as they don't increase pain.
@@AskDoctorJo Great. Thank you.
Hi Dr Jo! Do these exercises also help with a fibularis longus / brevis injury?
I have tendon pain on the 'inside' of my ankle, will these stretches still help? Thanks
Thank you very much. You sound a lot like one of our staff members who is our teacher librarian. I had to look up a video because I ran 14 miles and my right outer ankle is sore. I think it is the tendon. These stretches seem easy to do in video, but I'm in my classroom crying as I do them. Preps over....gotta go.
You're welcome.
100% just got a new subscriber, I’ve had pain in my outer foot thought it was maybe my cuboid but it’s just been getting worse and worse these stretches gave me almost instant relief!!! It still hurts with walking but I can sit with my foot not throbbing thanks to your video thank you so very much!!!!
Thanks, and you're welcome!
Thanks, How often should I be doing these excersizes 3 times a day or is that too much. Thanks again you explained very clearly.
You're welcome. Therapeutic exercises can be done 2-3 times a day.
hello Dr Jo, I've been suffering with plantar fasciitis for 9 mo which has caused peroneal tendonitis, I started out with al the stretching for plantar fasciitis but am so frustrated and tired of putting up with all this. I've been doing everything my Dr has ask me to do and there seems to be no end for all my hard work!
Did you ever get to go to physical therapy for it? Sometimes plantar fasciitis is not actually coming from the foot, so just treating the foot will not always help. This might help if you haven't seen it yet: th-cam.com/video/yLtMpmTOgzU/w-d-xo.html
Thank you very much. This was the first time for me but I already feel some release. Is yoga advisable with this condition? There is a lot of calf stretch type exercises but curious if there's anything that should be avoided.
You're welcome. It really just depends on how severe your case is. A good yoga instructor should be able to help you modify anything that increases pain.
Oh no! Why did you make the unicorn disappear? (more seriously) Great video. After playing indoor soccer, I had serious problems moving. Thank you so much!
She had to go spread her magical love to others :-) Thanks, and you're welcome! Good luck.
I have some slight pain and discomfort in my ankle due to a tendonitis that started 3 weeks ago. Can I start with these exercises or is it too early for that?
PS: i can walk and I have no swelling
Do you recommend doing these and mixing them up everyday?