Ankle Pain
Peroneal Tendon Tear
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Director at Flawless Physio
James McCormack is a Knee, Foot and Ankle Specialist Physiotherapist with over 10 years experience.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
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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
Stretches
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
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
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
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
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 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.