Buy a printable worksheet with these Peroneal Tendonitis Stretches & Exercises at: www.askdoctorjo.com/peroneal-tendonitis-worksheet Purchase a resistance band like the one used in the video here: amzn.to/2xaYPF2 (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
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?
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!
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 ♥
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!
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.
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 . 👍🏼
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!
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!
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!
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 🙏
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!
@@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
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.
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 !
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.
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
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!
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.
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!
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!
These are the only exercises you'll need! I tried other ankle exercises and wasted 6 months... wish I saw this earlier. Later got to know I had peroneal tendonitis. Followed this routine for a week. 95 percent pain-free. Wish I could donate to her channel!
I've had Tendonitis for 4years now 😢 but only just found out it's this Tendonitis. I also have 2 heel spurs in the same foot. Even having a steriod injection didn't help. I'm now getting pain in my leg and my back is suffering too. I'm fed up with the constant pain so I'm really hoping this works!
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!
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!
@@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.
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.
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.
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.
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!
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
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.
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!
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!
@@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!
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
@@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.
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
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!
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!
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!
I'm having an issue in the area. Not sure what I need to do, but trying these. I have swelling surrounding the bone on the outside of my ankle. No pain at all. Running on it temporarily reduces the swelling, and I still have good range of motion. Ice doesn't seem to do much, going to try some Ibuprofen and rest more.
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! :)
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
hey ,i hope you respond, i rolled my 2 ankles like 2 years ago and i still have pain (more in the right), this exercise 5:00 in particular make the inside of the ankle hurts, but for acuple of minutes, then fades away, its like in the posterior tibial, i ll be very happy if you see this, thanks for the time.
No offense intended but I'm gonna do it anyway: you are so helpful and knowledgeable that if I didn't know beforehand I would have guessed you to be a nurse rather than a doc.
I had relief from the pain in side lower leg... Today I dint do this exercise and having pain in the back joint of calf and knee.. Till when I can expect this to go away :/
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.
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!
Hi dr jo! I sprained my ankle 3 months ago and MRI revealed a grade 1 sprain on AFTL and mild pernous longus and brevis tenosynovitis? Will these exercises help? Thank you so much
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.
Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words. This shows you how: th-cam.com/video/VatNBZh66Po/w-d-xo.html
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.
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!!!!
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?
Thanks. It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: th-cam.com/video/Uo2Bz7F339I/w-d-xo.html
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
I have been suffering from Peroneal tendonitis for more than a year now. The exercises are very helpful. Thank you. How many times a day must the exercise s be done?
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
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! I began to believe that I just needed to learn to live with the pain until I ran across your video. I felt instant relief from the pain and I’m back to my walks I enjoy with my friends....yay! I’m a fan!!
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 ............---💥👍👍👍👍👍💥
![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)
Buy a printable worksheet with these Peroneal Tendonitis Stretches & Exercises at: www.askdoctorjo.com/peroneal-tendonitis-worksheet
Purchase a resistance band like the one used in the video here: amzn.to/2xaYPF2 (affiliate link)
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
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?
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.
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?
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
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!
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.
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.
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.
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!
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!
Thanks!
You're welcome, and thank you for your support!
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
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!
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 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.
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.
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 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.
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 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.
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 😎
These are the only exercises you'll need! I tried other ankle exercises and wasted 6 months... wish I saw this earlier. Later got to know I had peroneal tendonitis. Followed this routine for a week. 95 percent pain-free.
Wish I could donate to her channel!
I'm glad they helped!
Did you do it everyday?
I've had Tendonitis for 4years now 😢 but only just found out it's this Tendonitis. I also have 2 heel spurs in the same foot. Even having a steriod injection didn't help. I'm now getting pain in my leg and my back is suffering too. I'm fed up with the constant pain so I'm really hoping this works!
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!
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.
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.
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, 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.
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.
I was in so much pain before watching this video.But not anymore.May god bless u.
thank you so much. The stretches were so helpful for me. I feel great now after a week of painfull knee❤
You're welcome. Glad they helped.
Still a great video on dealing with this annoying tendon issue. Great explanations and progressions
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.
Very helpful. Thank you so much
You're welcome.
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
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 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.
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 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) 🐾
thanks , your a lifesaver as always, bless you Dr. Jo
You're welcome, and thanks.
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!
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.
Hi Dr, should I do this everyday or every alternate day and let 1 rest day?
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.
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.
Just had surgery for a split tendon in my left foot! This is definitely helpful
You're amazing!..... also I love that shirt!
Thanks :-)
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 :-)
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!
I'm having an issue in the area. Not sure what I need to do, but trying these. I have swelling surrounding the bone on the outside of my ankle. No pain at all. Running on it temporarily reduces the swelling, and I still have good range of motion. Ice doesn't seem to do much, going to try some Ibuprofen and rest more.
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.
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.
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!
hey ,i hope you respond, i rolled my 2 ankles like 2 years ago and i still have pain (more in the right), this exercise 5:00 in particular make the inside of the ankle hurts, but for acuple of minutes, then fades away, its like in the posterior tibial, i ll be very happy if you see this, thanks for the time.
thank you, Doctor Jo!
You're welcome!
OMG I LOVE YOU ... THIS IS A LIFE SAVER
Glad it helped :-)
I have the pain between ankle heel and the little finger is it still this
Awesome, I'm incorporating it to my routine
No offense intended but I'm gonna do it anyway: you are so helpful and knowledgeable that if I didn't know beforehand I would have guessed you to be a nurse rather than a doc.
I'm not sure what was more healing: the stretches... or your Patronus, Callie! lol I love her unicorn horn
🐾🦄
Thanks home girl! this helped alot.
You're welcome!
Do you recommend doing these and mixing them up everyday?
great video! Thank you!
Thanks, and you're welcome!
Do you need to do all of these exercises starting out or can I just start with a few?
I had relief from the pain in side lower leg... Today I dint do this exercise and having pain in the back joint of calf and knee.. Till when I can expect this to go away :/
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.
Can i do
Them daily
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.
Thx you. Doing them daily 😊
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.
Hi dr jo!
I sprained my ankle 3 months ago and MRI revealed a grade 1 sprain on AFTL and mild pernous longus and brevis tenosynovitis?
Will these exercises help? Thank you so much
Thanks that helped now I can keep on working
You're welcome.
Another great video that really helped me in recovery after a long trail run! Thanks Dr. Jo
Thanks, and you're welcome!
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.
Dr. Jo if possible, please add subtitle in English, it will help us a lot.
Closed captioning/subtitles can be turned on/off by clicking on the CC button below the video. You can also change it to many different languages among other things like changing the transparency to be able to see through the words. This shows you how: th-cam.com/video/VatNBZh66Po/w-d-xo.html
Should I be doing these every day? And should it be done before or after walking?
Yes, you can do them 2-3 times a day. I would do them before.
AskDoctorJo , thank you so much. I’m grateful to you for this video.
You're welcome. Good luck.
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.
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!
Nice and helpful tips thank you
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?
Found this very helpful!
These are great. How many reps and sets for the heel toe raises?
Thanks. It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: th-cam.com/video/Uo2Bz7F339I/w-d-xo.html
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
I have been suffering from Peroneal tendonitis for more than a year now. The exercises are very helpful. Thank you. How many times a day must the exercise s be done?
You're welcome. Therapeutic exercises can be done 1-3 times a day.
Thank you for such wonderful content! Do we need to do only on the foot that hurts or alternate and exercise both legs?
You're welcome! It's best to work both sides.
@@AskDoctorJo great. Thank you!
You're welcome! I hope they help!
Should you do all of these in one session or do one type per session e.g. floor or chair or step?
These exercises are super helpful as I can't see a physiotherapist these days! The HP twist is also so fun 😁
My PT hurts so bad during the day. If I do these exercises, approximately how long before I might get full relief?
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
Thank you very !!!
You're welcome!
Thanks Dr. Jo!
You're welcome!
Hi Jo, how often should these stretches and strengthening exercises be done per week? Every day or every other day?
Thanks!
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.
@@AskDoctorJo Okay thanks!
You're welcome!
Amazing
Thank you so much! I began to believe that I just needed to learn to live with the pain until I ran across your video. I felt instant relief from the pain and I’m back to my walks I enjoy with my friends....yay! I’m a fan!!
You're welcome! Glad it helped.
Hi Dr i have problems Navicular tendonitis, what excise i have to do?
You are the best!
Thanks!
Should I do these the day I got tendonitis? I just got injured today :(
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!
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!