Peroneal Tendon Subluxation
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Peroneal Tendonitis is aggravated by impact activities and everting the foot which makes you think that cycling might be okay. Unfortunately, if the Peroneal Tertius which helps lift the foot, or the Peroneal Longus are affected that it can be painful to cycle with Peroneal Tendonitis. The Peroneal Brevis assists in dorsiflexion and the Peroneal Longus in Plantar Flexion, both of these actions are necessary for cycling.
If you do try cycling, we recommend cycling at a steady rate, usually zone 2 heart rate, and for a maximum of 30 minutes. If you have no pain during the activity and no increased pain within 24 hours then it is okay to continue cycling. We recommend a static bike and using cleats where possible to make it as stable as possible which places less effort through the peroneal tendons.
This is one of the most common questions we get in a clinic in relation to exercise and Peroneal Tendonitis. Yes, you can run with Peroneal Tendonitis, however, if you have pain and it continues to increase in intensity while you run we recommend that you stop.
If you have pain that comes on and plateaus, it is okay to continue running. After the run, if the pain subsides within 24 hours then this is not categorized as an overload and you can continue to run at the same speed and intensity but we recommend taking 72 hours of rest between runs.
If you have mild pain during a run and the pain continues for longer than 24 hours after your run, this is an overload of the tendon. In this instance, we recommend you rest until you are completely pain-free before running again. This run should be at a slower pace or over a shorter distance.
Yes, you can continue to walk with Peroneal Tendonitis. We recommend that walks are kept short and frequent for up to 30 minutes at a time. Wear supportive stability trainers and avoid undulating or uneven surfaces.
In mild cases of Peroneal Tendonitis, you can ski with minimal to no pain as your foot is supported in a Ski Boot and there is minimal impact. In highly irritable cases, there may be some pain when skiing but this is unlikely to cause any long-term harm to the tendon.
You can use the elliptical with Peroneal Tendonitis if you have no pain while you use it. If you get pain afterward and it subsides within 24 hours of use, then it is okay to continue using the elliptical.
If you have mild symptoms of Peroneal Tendonitis but the long duration on your feet has the potential to make your symptoms worse. The action of a golf swing will not cause any harm but it is the time on your feet that can make Peroneal Tendonitis worse.
We recommend not carrying your golf bag as the extra weight can place more pressure on your foot and ankle. We also recommend the use of a buggy where possible to minimize walking.
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.
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