Peroneal tendon strain: rehabilitation exercises (2023)


Here are some examples of exercises you can try. Exercises can be suggested for an illness or for rehabilitation. Start each exercise slowly. Cut back on the exercise if you start to feel pain.

You'll learn when to start these exercises and which ones work best for you.

How to do the exercises

Calf Wall Stretch (Back Knee Straight)

Peroneal tendon strain: rehabilitation exercises (1)

Slide 1 of 4

Slide 1 of 4, Calf Wall Stretch (Back Knee Straight),

  1. Stand facing the wall with your hands on the wall at eye level. Place the affected leg one step behind the other leg.
  2. Keeping your back leg straight and your back heel on the ground, bend your front knee and gently drive your hips and chest toward the wall until you feel a stretch in the calf of your back leg.
  3. Hold the stretch for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times.

Calf Wall Stretch (Bending Knee)

Peroneal tendon strain: rehabilitation exercises (2)

Slide 2 of 4

Slide 2 of 4, Calf Wall Stretch (Bending Knee),

  1. Stand facing the wall with your hands on the wall at eye level. Place the affected leg one step behind the other leg.
  2. Keep your heels on the floor and bend your knees. Then gently lift your hips and chest against the wall until you feel a stretch in the calf of your back leg.
  3. Hold the stretch for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times.
(Video) Peroneal Tendinopathy / Tendinitis: Causes & Treatment (Education | Strengthening | Stretching)

Stretch the hamstring wall

Peroneal tendon strain: rehabilitation exercises (3)

(Video) Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]

Slide 3 of 4

Slide 3 of 4, Hamstring Wall Stretch,

  1. Lie on your back in a doorway with your good leg through the open doorway.
  2. Slide the affected leg down the wall to straighten the knee. You should feel a gentle stretch in the back of your leg.
  3. Hold the stretch for at least 1 minute to start. Then, over time, try to increase the time you hold the stretch up to 6 minutes.
  4. Repeat 2 to 4 times.
  5. If you don't have the space to do this exercise in a doorway, there is another way to do it:
  6. Lie on your back and bend the knee of the affected leg.
  7. Place a towel under the ball and toes of this foot and hold the ends of the towel in your hands.
  8. Straighten your knee and slowly pull the towel back. You should feel a gentle stretch in the back of your leg.
  9. Hold the stretch for 15 to 30 seconds. Or better yet, hold the stretch for 1 minute if you can.
  10. Repeat 2 to 4 times.
  1. Don't arch your back.
  2. Do not bend either knee.
  3. Let one heel touch the floor and the other heel touch the wall. Don't point your toes.

Shin muscle stretch

Slide 4 of 4, Shin Muscle Stretch,

  1. Sit on a chair with both feet flat on the floor.
  2. Bend the affected leg backwards so that the top of the foot is flat on the floor near the toes and the toes are pointing away from the body. If necessary, you can hold on to the sides of the chair for support.
  3. Hold the stretch for at least 15 to 30 seconds. You should feel a stretch in the front (shin) of your lower leg.
  4. Repeat 2 to 4 times.
(Video) 3 Exercises for Peroneal Tendonitis
(Video) Peroneal Tendonitis - Home Stretches and Exercise Rehabilitation Plan

Follow-up care is an important part of your treatment and safety.Be sure to make and attend all appointments and call your doctor or nurse (811in most provinces and territories) if you have problems. It's also a good idea to know your test results and keep a list of medications you're taking.

Currently from:March 9, 2022

Author:health conscious staff

Medical review:Patrice Burgess MD - Family Medicine&Adam Husney MD - Family Medicine&Kathleen Romito MD - Family Medicine

(Video) Peroneal Tendonitis Stretches & Exercises – Ask Doctor Jo


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.

How do you rehab a peroneal tendon? ›

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.

How do you treat a peroneal tendon strain? ›

Options include:
  1. Immobilization. A cast or splint may be used to keep the foot and ankle from moving and allow the injury to heal.
  2. Medications. Oral or injected anti-inflammatory drugs may help relieve pain and inflammation.
  3. Physical therapy. ...
  4. Bracing.

Should you stretch peroneal strain? ›

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

How do you make a strained tendon heal faster? ›

Home treatment steps include:
  1. Rest the affected area and avoid any activity that may cause pain. ...
  2. Apply ice or cold packs as soon as you notice pain and tenderness in your muscles or near a joint. ...
  3. Take pain relievers. ...
  4. Do range-of-motion exercises each day.

Is walking good for peroneal tendonitis? ›

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.

Is it OK to massage peroneal tendonitis? ›

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.

Does walking make peroneal tendonitis worse? ›

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.

Is cycling good for peroneal tendonitis? ›

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.

How do you tell if a tendon is torn or strained? ›

Tendon Tear Symptoms
  1. A snap or pop at the affected area.
  2. Severe and excruciating pain.
  3. Immediate bruising.
  4. Pain and discomfort that worsens with tendon use.
  5. A “crunchy” sound or feeling (crepitus) with tendon use.
  6. Severe weakness.
  7. Reduced range of motion.
  8. Inability to bear weight, especially in Achilles Tendon Tear.

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.

How do I strengthen my peroneal muscles? ›

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.

How do you get rid of peroneal tendon pain? ›

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.

How do I know that my peroneal nerve is healing? ›

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.

Should you exercise a strained tendon? ›

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.

Does stretching a strained tendon help? ›

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.

Is it good to massage a strained tendon? ›

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.

Can peroneal tendonitis heal in 2 weeks? ›

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.

Do calf raises help peroneal tendonitis? ›

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.

Is heat or ice better for peroneal tendonitis? ›

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.

Why won't my peroneal tendonitis go away? ›

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.

How do you stretch a peroneal tendon strain? ›

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.

Can shoes cause peroneal tendonitis? ›

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

Do arch supports help peroneal tendonitis? ›

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.

Will a strained tendon heal on its own? ›

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.

Should you wrap a strained tendon? ›

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.

Should you walk on a pulled tendon? ›

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.

What type of shoe is best for peroneal tendonitis? ›

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.

Do insoles help peroneal tendonitis? ›

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.

Do peroneal tendons heal on their own? ›

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

What promotes nerve healing? ›

Magnesium promotes the regeneration of the peripheral nerve.

Where do you feel peroneal tendon pain? ›

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.

What fruits heal nerve damage? ›

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.

How long does a strained tendon take to heal? ›

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

Is it good to massage peroneal tendonitis? ›

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.

Does wearing an ankle brace help peroneal tendonitis? ›

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.


1. Peroneal Tendonitis Treatment 2021 [Peroneus Brevis & Longus Pain!]
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