Peroneal tendonitis is an inflammation of one of the tendons in the back of the foot. It can cause pain that radiates from the ankle to the outside of the foot. By performing gentle stretching and exercises, a person can help strengthen the tendons and surrounding areas during recovery.
In this article, we explore the benefits and risks of peroneal stretching and exercise.tendinitis. We also explain how to prevent the condition and list some exercises that a person can try.
Peroneal tendonitis can occur as a result of injury or damage to one or both of the peroneal tendons in the leg. That ismore commonin people who participate in activities that involve repetitive movements of the ankle.
A tendon is a cord-like structure that connects a muscle to a bone. The two peroneal tendons run next to each other behind the outer ankle bone. One attaches to the outside of the foot, while the other goes under the foot and attaches to the inside of the arch.
The peroneal tendon can be damaged or injured due to
Recovery usually takes several weeks, during which time the person will need to rest the foot. A person can demandphysiotherapyto help restore function and movement in the affected area.
After the recovery rest phase, exercises that work the
(Video) 3 Exercises for Peroneal Tendonitis
If a person is recovering from peroneal tendonitis, they will need to slowly introduce exercises and stretches. By doing this too soon or assuming too quickly, a person can further damage their peroneal tendons.
Before incorporating stretches or exercises into their daily routine, a person recovering from peroneal tendonitis should consult their doctor or physical therapist.
A person can take certain precautions to prevent peroneal tendonitis. These include:
- regularly stretching the calf, ankle, and peroneal muscles
- wear shoes that properly support the foot
- maintaining proper form when doing exercises involving the calf, ankle, or peroneal muscles
- increase the intensity of any weight-bearing exercise, such as jogging, walking, or jogging, gradually
(Video) Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]
To help regain strength in the peroneal muscles and aid recovery from peroneal tendonitis, a person may consider doing exercises and stretches that target the affected area and surrounding muscles.
If a person experiences significant pain at any time while performing these exercises, they should immediately discontinue the activity.
To perform this stretch, the person will need a bath or pool towel.
- Sit on the floor with your feet stretched out in front of you.
- Take the towel and wrap it around the toes of one foot.
- Gently pull back until it stretches from the bottom of the foot to the back of the leg.
- Hold this stretch for 30 to 60 seconds.
- Switch to the other leg and repeat.
One person should do this exercise 2-3 times on each side.
Standing Calf Stretch
Ostanding calf stretchrequires a sturdy closed door or smooth wall.
- Face the wall or door and place your palms against it, slightly above your shoulders.
- Step back into a split stance, keeping both feet flat on the ground with your toes pointing forward.
- Slowly lean forward and bend your front knee to feel a stretch in your lower back leg.
- Hold the position for up to 30 seconds.
If a person doesn't feel the stretch, they can try slightly bending the back knee while pushing the heel into the ground.
A person should perform this exercise 2-3 times on each side.
A chair, bench, or table is required for this exercise.
- Stand behind the chair, bench, or table and hold on for support.
- Stand on your toes and hold the position for 5 to 10 seconds.
- Releasing the support, slowly lower your heels.
- If necessary, when going down, continue to hold onto the stand for balance.
People can repeat this exercise 5 to 10 times.
Plantar Fascia Stretch
One person will need to sit in a chair for this stretch. They will also need a foam roller, tennis ball, or can of food.
- Sit in the chair and place the foam roller, tennis ball, or can of food under one foot.
- Roll your foot back and forth over the object for 1 minute. Then do the same with the other foot.
- Next, cross one leg over the other, grasp the toe of the crossed leg, and gently pull it toward your body. Hold this for 30-45 seconds.
- Switch legs and repeat this movement.
A person should do this stretching cycle 2-3 times.
make aankle flexion, one person will need a resistance band.
- Sitting on the floor, wrap the resistance band around the ball of one foot, then extend your leg forward.
- Point the toes of the extended leg away from the body, then slowly flex the ankle, pulling the toes toward the shin. Repeat the movement up to 10 times.
- Repeat the exercise with the other leg.
Peroneal tendinitis occurs as a result of damage or injury to the peroneal tendons in the foot.
After resting the area for a few days, if the swelling subsides, a person may consider stretching and gentle exercises to help strengthen the area.