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Ankle Exercises

Peroneal Tendonitis Exercises

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Posted 3 years ago


Last updated: 07/11/2023


by James McCormack

James McCormack
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Peroneal Tendonitis is associated with pain on the outside of the ankle and foot. Clinically, we know that the best treatment for this condition is a graded strengthening programme under the guidance of a Physical Therapist. 

Other adjuncts to rehabilitation from Peroneal Tendonitis include insoles, braces, and the appropriate footwear.

This article will provide you with the exercises we often provide to our patients with Peroneal Tendonitis. Before commencing, it is essential to seek independent medical advice. 

Peroneal Tendonitis Exercises


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

Soleus Stretch

Your soleus muscle is part of your calf muscle group and plays a vital 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 raises 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 to avoid?

In our experience, you should avoid impact exercises such as running, hopping, and jumping if you have Peroneal Tendonitis.

If possible, you should avoid hiking, walking on uneven surfaces or uphill walking.

If you have severe symptoms of Peroneal Tendonitis, consider non-impact cardiovascular exercises such as swimming, cycling or using the elliptical to maintain your fitness. 

Physiotherapy with James McCormack

This article is written by James McCormack, a Lower Limb Specialist who is an expert in treating Peroneal Tendonitis.

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack if you are experiencing any of the symptoms discussed in this article. James offers Online Physiotherapy Appointments weekly and face-to-face appointments in his London clinic.

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