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Ankle Exercises

Peroneal Tendonitis Exercises

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Posted 2 years ago


Last updated: 03/12/2022


by James McCormack

Peroneal Tendonitis is associated with pain on the outside of the ankle and foot. It is usually gradual in onset and pain is normally associated with activity rather than at rest. It is uncommon to get any P&N or numbness and it is diagnosed clinically by a Physical Therapist. An MRI or Ultrasound may be carried out to confirm the diagnosis. Physical therapy using strengthening exercises is the best form of treatment for Peroneal Tendonitis.

Potential causes of Peroneal Tendonitis include flat feet, a very high arch, high-heeled shoes, altered gait, and progressive foot weakening. In this article, we will look at Peroneal Tendonitis exercises that may help the condition.

We always recommend that before commencing any exercise routine you should seek medical advice from a healthcare professional. Following a Physiotherapy appointment, you may be given foot exercises such as the ones we list below. Other causes of lateral foot and ankle pain are:

  • Sinus Tarsi Syndrome
  • Calcaneus Stress Fracture
  • Fibula Stress Fracture
  • Peroneal Nerve Entrapment
  • Lateral Ankle Sprain
  • Peroneal Tendon injury

Peroneal Tendonitis Exercises

Peroneal Tendonitis Exercises: Stretches

Ankle and leg stretches are extremely important for a normal gait. Stretching helps to lengthen muscles and tendons to all full range of motion through the ankle.

Soleus Stretch

Your soleus muscle is part of your calf muscle group and plays a very important role in walking and running. The tighter your soleus is, the quicker you transition onto your big toe.

How to perform:

  • Standing upright, facing a wall.
  • Bend your knee while keeping your heel on the floor
  • Bring your knee as close to the wall as possible
  • Hold in this position for 45 seconds

Picture of Standing Soleus Stretch

Standing Calf Stretch

Your Gastrocneumius is the second major muscle in your calf muscle group. It can be helpful to stretch this as well.

How to perform:

  • Standing upright, facing a wall.
  • Place one leg straight behind you and your other leg in front
  • Keep the heel of your hindfoot on the floor and lean forward against the wall
  • Once you feel a pull on the back of your left stay in this position
  • Hold in this position for 45 seconds

Picture of Standing Gastrocnemius Stretch

Peroneal Tendonitis Foam Rolling

Keeping your peroneal tendons mobile and flexible can reduce tension and pain levels.

How to perform:

  • Lie on your side with a foam roller under the lower leg
  • Slowly roll your leg up and down against the foam roller by moving the body down and up
  • You may wish to focus on tender areas of the muscle or hold the body still on one part of the muscle
  • For more pressure place the upper leg on top of the lower

Picture of Foam Rolling Peroneal Muscles

Peroneal Tendonitis Exercises: Strengthening

Peroneal Tendonitis Band Strengthening Exercise

The peroneal muscles are on the outer side of your ankle. It helps to turn your foot outwards and is a key stabiliser of the ankle.

How to perform:

  • In a seated position, place the band around both feet
  • Keep one foot static
  • Turn the other foot out against the resistance of the band
  • Slowly return to your starting position to complete a repetition

Picture of Peroneal Strengthening Exercise

Peroneal Tendonitis Heel Raise with weight

Following the band exercises, you can progress onto weight-bearing exercises for greater benefit.

How to perform:

  • Stand on a step facing forward, holding a weight on the side that you will exercise
  • Turn your body diagonally, to the side where you will exercise
  • Place your forefoot on the edge of the step, so that your foot is turned out, then raise your other foot up off the step
  • Slowly lower the heel down as far as it will go, then drive the heel up as far as you can
  • Repeat the heel raise movement for as many repetitions as you are prescribed

Peroneal Tendonitis Exercises: Heel Raises

Peroneal Tendonitis Exercises: Conclusion

There are a number of treatment options for Peroneal Tendonitis. Strengthening exercises can be a very effective way of improving your pain and the function of your foot. We recommend seeing a physical therapist for the correct diagnosis before trying this exercise program.

We recommend that you receive an official diagnosis before trying physical therapy as there are numerous conditions that have a similar presentation to Peroneal Tendonitis.

Physiotherapy with James McCormack

This is not medical advice and we recommend a consultation with a medical professional such as James McCormack to achieve a diagnosis. He offers Online Physiotherapy Appointments for £45.

Other Related Articles 

Peroneal Tendonitis Advice
Peroneal Tendonitis Symptoms, Diagnosis and Treatment
Peroneal Tendonitis Shoes, Inserts & Orthotics

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