Peroneal tendon strain: rehabilitation exercises (2023)

FAQs

How long does it take to heal a peroneal tendon strain? ›

Peroneal tendon injuries can generally be treated with nonsurgical treatments. Many people experience symptom relief within two to four weeks, with rest and medication.

Sitting upright on the floor, place the resistance band around the ball of one foot and then extend that leg out in front. Point the toes on the extended leg away from the body, then slowly flex the ankle by pulling the toes toward the shin. Repeat the movement up to 10 times. Repeat the exercise on the other leg.

Stretching the muscles of the foot and calf may help decrease your pain and improve healing of a peroneal tendon injury.

This pain is usually made worse by activities like running and walking and eases with rest. If it is tender or sore when you press on the peroneal tendons.

Massage. Your therapist may use soft tissue massage techniques to improve peroneal tendon mobility on the lateral side of your ankle. Massage may help improve tissue flexibility and circulation, and it may be used prior to exercise and stretching to improve overall mobility.

Peroneal tendinopathy will usually worsen with activity, such as running or walking and improve with rest. It is an overuse injury, meaning the tendons can become enlarged, thickened, and possibly swollen.

One of the best ways to stay active while you're recovering from peroneal tendonitis is to cross-train. This means that whilst you may be able to continue running, adding in additional cardiovascular activities like swimming or biking will help to improve and maintain your fitness.

Does KT Tape help peroneal tendonitis? ›

KT Tape can be a great help with pain and speeding the healing process by increasing circulation, providing stability, and relieving the pressure on this inflamed and painful tendon*. Make sure to rest the ankle and ice after any activity as well as take anti-inflammatories during the worst times.

Balance on One Foot

The peroneus longus helps stabilize the body, and balancing on one foot can help you work the muscle. Step 1: Using the back of a chair for balance, lift one foot off the ground, keeping the other foot level and the ankle steady. Step 2: Hold for 30 seconds. Repeat 2 to 3 times on each side.

Treatment for peroneal tendonitis begins with ice, rest, and anti-inflammatory medications. Rest is especially important, as the peroneal tendon can heal quickly if the tendons are given a chance to recover. Other conservative treatments include: Compression.

Another indication of healing may be muscle twitching, particularly for individuals with severe foot drop after a neurological injury. As the brain rewires itself through neuroplasticity, initial signs of movement may involve muscle twitching, indicating muscle activation which is a sign of healing from foot drop.

Exercise is the best medicine

An injured tendon will respond to exercise like any other working part of the body. Make it work (in the correct way) and it will respond by making itself stronger.

Quick answer, stretching certainly can help decrease the resting tension of the inflamed or degenerative tendon. It is important to note that you need to make sure that your injury is indeed tendonitis. Stretching is not indicated for tendon tears or ruptures.

For people suffering from tendonitis, it can help with pain relief and speed up the recovery process. Since tendonitis can take weeks to heal, using a massage therapy program to both relax and strengthen the inflamed tendon can give the sufferer a better chance of a full and speedy recovery.

Recovery from mild peroneal tendonitis typically takes two to four weeks with conservative treatments. Patients will be instructed to work with a physical therapist to regain mobility and strength of the ankle and foot. Athletes can return to full activities once they have recovered full range of motion with no pain.

Exercise 3: Weighted calf raises

Expanding the strength of your lower leg is the best way to prevent problems like Peroneal Tendonitis from showing up in the future. This is the best exercise to expand the strength of your lower leg. Simple, but extremely effective.

Heat may be more helpful for chronic tendon pain, often called tendinopathy or tendinosis. Heat can increase blood flow, which may help promote healing of the tendon. Heat also relaxes muscles, which can relieve pain.

Do you need a brace for peroneal tendonitis? ›

Use an ankle brace: An ankle brace helps prevent peroneal tendonitis by immobilizing the foot and ankle, which takes stress off of the peroneal tendons. The brace should be worn when participating in activities that put a strain on the tendons, such as running or jumping.

If your case of peroneal tendonitis isn't responding to rest and physical therapy exercises, a custom orthotic might be worth a shot. If conservative treatments fail, you should see an orthopedist and get an MRI to check for a rupture in the tendon.

Put your affected leg about a step behind your other leg. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

Most commonly, peroneal tendonitis is caused by sudden increases in training, and the use of badly designed footwear.

Arch support insoles are inserts that are placed in the shoes to relieve pressure and reduce incorrect or inefficient movement of the foot during activity. This can frequently be helpful in relieving the pain and inflammation of peroneal tendonitis.

If left unattended, the tendon will not heal on its own and you will have lasting repercussions. In such situations, a surgeon will access the injured tendon, perform repairs, and close the incision.

Compress with a simple elastic bandage or elasticated tubular bandage, which should be snug but not tight, to help control swelling and support the injury. This should be removed before going to sleep.

The quick answer is yes, typically you can walk with a torn ligament or tendon in the foot. Walking may be painful but you can typically still walk. For example, the Posterior Tibialis Tendon runs down the back of the shin, behind the middle bump of the ankle (medial malleolus) and to the bottom of the foot.

The sole of the shoe should be firm and wide to decrease the stress on the outside ankle. An orthotic or shoe insert with padding modification can be used to help support the ankle thus reducing stress on the tendons.

Insoles are one of the best forms of treatment for Peroneal Tendonitis are biomechanics is one of the primary causes. Other forms of effective treatment for Peroneal Tendonitis are Physiotherapy, Gait analysis, Correct Footwear and anti-inflammatories. Peroneal Tendonitis insoles can be off-the-shelf or custom-made.

Does physical therapy help peroneal tendonitis? ›

With early diagnosis, physical therapy can successfully treat peroneal tendinopathy. Physical therapists are movement experts who provide treatments to improve quality of life. Treatment programs can include exercise, hands-on care, and patient education.

Most dislocated or torn peroneal tendons do not heal if left untreated, and you may continue to have pain while activities become increasingly difficult.

Magnesium promotes the regeneration of the peripheral nerve.

Peroneal tendonitis (also known as peroneal tendinopathy) is a form of tendonitis that affects the foot and ankle. Peroneal tendonitis is a condition that causes pain on the outside of the foot and up the outside of your lower leg when walking or running.

Eat at least one fruit daily to help heal damaged nerves. Berries, peaches, cherries, red grapes, oranges and watermelon, among others, are loaded with antioxidants, which help to decrease inflammation and reduce nerve damage.

You can treat mild tendon injuries yourself and should feel better within 2 to 3 weeks.

Massage. Your therapist may use soft tissue massage techniques to improve peroneal tendon mobility on the lateral side of your ankle. Massage may help improve tissue flexibility and circulation, and it may be used prior to exercise and stretching to improve overall mobility.

Custom orthotics, which you can get fitted for at a podiatrist's clinic, can be used for prevention and treatment, helping to relieve pain from peroneal tendonitis. Orthotics can help support the foot and ankle, reducing stress on the peroneal tendons.