His ankle hurts and his tendon hurts. It may even be hot, swollen, or red. The more you try to use that foot, the worse you feel. Perhaps the symptoms started after you sprained your ankle, or they may have worsened when you started a new exercise program or a job that requires more time on your feet. Either way, you have to deal with inflammation and still somehow live your life.
If the doctor told you that you have peroneal tendinitis, they probably also told you that it will take a few weeks to heal. You need to rest and take it easy to reduce the swelling. If you don't stop strenuous physical activity, the tendon may tear and you may need surgery (1).
Relying on rest, ice, and compression to calm inflammation is crucial. You may need anti-inflammatory medication.
Changing to better footwear, e.g. Wearing the best shoes for peroneal tendonitis, for example, can also help you heal and stay mobile.
Contents
- 1 Risk Factors for Peroneal Tendonitis
- 2 What is the fastest way to cure peroneal tendinitis?
- 3 What type of shoes are best for peroneal tendinitis?
- The 4 Best Shoes for Peroneal Tendonitis in 2023
- Hiking shoe for women 4.1 Denmark
- 4.2 Brooks Ghost 14 neutral running shoes
- 4.3 Ryka Devotion Plus 2 hiking shoe for women
- 4.4 HOKA EISN EINS Bondi 7
- 4.5 New Balance 877 V1 Women's Hiking Shoes
- 4.6 Ankle/Sports Foot Ice Therapy Bandage
- 4.7 With Spec ASO Ankle stabilizer
- 5. Conclusion
Risk factors for peroneal tendinitis
The people most likely to develop peroneal tendonitis are over the age of 40. But anyone who is overweight, has a high arch, or is prone to tendon injuries is at risk. People with rheumatoid arthritis or osteoarthritis and other chronic conditions are also prone to tendinitis.
However, stretching before physical activity reduces your risk. And the type of shoes you wear can also protect you.
What's the Fastest Way to Cure Peroneal Tendonitis?
The quickest way to cure tendonitis is to rest and follow the doctor's orders. We're not kidding. Think about the last time you had a paper cut or other type of superficial injury. We bet you didn't open it and let it bleed every day. Instead, you probably put on a bandage and tried not to get it wet or wear it too much. Tendonitis is a sub-surface injury that needs the same type of care. The tendon needs to be protected and rested.
If you want to know what's making your peroneal tendonitis worse, all you have to do is try to do too much and you'll find out the hard way.
But can shoes cause peroneal tendinitis? You should probably ask a podiatrist or orthopedist. In our experience, the wrong type of shoe can contribute to the problem with high arches. High heels are known to cause tendinitis, or you may need specially made orthotics to prevent the problem.
What type of shoe is best for peroneal tendinitis?
We recommend wide, stable shoes with a good fit and firm soles. As comfortable as flip flops are, they don't relax your feet. Avoid high heels and platform shoes. And don't try to break in a new pair of Birkenstocks while recovering from peroneal tendinitis. Oh!
We've seen recommendations for using ellipticals, walking shoes, etcrunning shoes. Whatever you choose, make sure it has enough room for your toes to wiggle, but isn't sloppy. You have to be able to relieve the peroneal tendons.
Consider the extra space you will need in your shoe for an ankle brace or custom-made orthotics for high arches or flat feet when wearing these braces. An ankle brace can limit your range of motion, but it can help you rest the tendon (2).
In any case, always consult a doctor. And remember to stretch slowly and gently before you walk or exercise.
Get a new pair of shoes and start feeling better today:
| The best shoes for peroneal tendonitis | reflexes |
|---|---|
| Denmark hiking shoe for women |
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| Brooks Ghost 14 neutral running shoes |
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| Ryka Devotion Plus 2 women's hiking shoe |
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| HOKA JUST LIKE Bondi 7 |
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| New Balance 877 V1 Women's Hiking Shoes |
|
The Best Shoes for Peroneal Tendonitis in 2023
Denmark hiking shoe for women
Among the best women's shoes for peroneal tendonitis, this pair from Dansko really stood out. Like almost everything from this brand, they feel a bit heavy with their chunky soles. But that's only because they're strong, stable, and offer excellent support.
The footbed features Dansko's Natural Arch Plus technology for extra arch support. On the back, it has a soft cushioning pad and collar to make every heel strike feel softer. The front end is also designed to propel you forward with a lot of energy.
Meanwhile, the Dri-lex insole keeps feet dry and prevents odors. The outside is treated with 3M Scotchgard to prevent stains.
Advantages:
- Excellent arch support and heel cushioning
- Firm sole with good traction.
- The soft insole reduces odor and keeps feet dry.
- The outside is treated with 3M Scotchgard against stains.
In contrast:
- Can feel a bit heavy at first
Brooks Ghost 14 neutral running shoes
If you are looking for the best running shoes for peroneal tendonitis, check out this pair. Choose between men's or women's versions; both are available in a wide range of colors.
Although this is an athletic shoe for dedicated runners, it also carries the APMA seal of acceptance as a certified diabetic shoe. Offers neutral support with medium cushioning, balanced with excellent responsiveness. (For the curious, it has a 12mm midsole, meaning the heel is slightly higher than the toe. If you prefer less drop, check out the Brooks Levitate 5 or Ricochet 3. If you want more drop and a like higher heel, try the Glycerin 19 with extra cushioning).
In addition, the shoe feels very light but stable. That's thanks to the Segmented Crash Pad, a series of DNA-lofted shock absorbers from heel to toe. It is suitable for cross training, gym workouts and street running, as the cushioning returns energy with every step.
Finally, a soft and breathable mesh upper offers the 3D print a glove-like fit over the arch of the foot. That's the only downside - make sure you have enough room to wiggle your toes if you have thiswide feet.
Advantages:
- Neutral support with medium cushioning and midsole drop
- stable and light
- Well padded but responsive
- Carries the APMA seal of acceptance as a diabetic shoe
- Available in a variety of colors and styles for both men and women.
In contrast:
- Narrow fit for wide feet.
Ryka Devotion Plus 2 women's hiking shoe
what aboutbest walking shoes for peroneal tendonitis? We're fans of this pair designed for light outdoor hiking. Strong yet soft, they are shaped to conform to women's feet. They have a spacious toe box and a narrow heel.
Cushioning is provided by RE-ZORB LITE, which provides excellent shock absorption without sacrificing stability.
The inside has a padded heel collar to protect the tendons and the shoe is lined with a soft knit fabric. Reviewers with plantar fasciitis and flat feet say the shoes are very useful and comfortable due to their stability and snug fit.
Advantages:
- Good shock absorption and excellent stability.
- Padded collar on the heel to avoid pressure on the tendons
- Roomy toe box and narrow heel for a better fit for women
In contrast:
- A very wide range of colors makes it difficult to choose just one pair!
HOKA JUST LIKE Bondi 7
Do you want to know what it feels like to walk on clouds? Then put on this pair of shoes. They have a very thick sole for a reason. They're downright luxurious, with a custom EVA midsole and memory foam lining. Lining wraps around the heel to reduce pressure on the tendon.
All this cushioning has turned many people with foot problems into die-hard fans. One reviewer with Morton's neuromas said they won't go back to anything else. Others who spend their days running on hard surfaces find the pair the perfect solution to knee and back pain.
The thick mesh upper isn't as breathable as most running shoes, but it's water-resistant. In addition, the outsole is designed to withstand impacts. This is just as nice as these are a bit pricey.
Advantages:
- Plush cushioning on a thick, stable sole
- Memory foam liner keeps pressure off tendons.
- Good choice of colors and water-repellent upper.
In contrast:
- More expensive than some options
- No removable insole so may not be compatible with custom insoles
New Balance 877 V1 Women's Hiking Shoes
What about the best casual shoes for peroneal tendonitis? We found this pair to be perfect for the daily walk. The interesting thing is that they are eligible for reimbursement from Medicare.
They have a cushioned insole that can be removed and replaced with orthotics. The insole's arch support is good enough for the average person, but may not be suitable for those with high arches.
The highlight of this brand is the ability to choose narrow or wide widths for most sizes.
Finally, the cushioning, while not very thick, is ideal if the doctor recommends a firmer shoe. There's 11 millimeters of midsole drop (yes, the heel is slightly higher than the toe), enough to propel a hiker forward.
Advantages:
- Casual hiking shoe with removable, padded insole
- Decent arch support and cushioning with good stability.
- Available in wide and narrow widths
- Eligible for reimbursement from Medicare
In contrast:
- Simple look and small color selection.
Ankle/Sports Foot Ice Therapy Wrap
Speaking of peroneal tendinitis, you can't go wrong with an ice pack to reduce inflammation. Ditch the bag of frozen peas and grab this gel pack with an elastic Velcro closure. You can place it on your ankle or any other part of your body that needs pain relief.
The reusable wrapper consists of non-toxic gel beads in a leak-proof, medical-grade plastic packaging. It's good because it stays flexible even when frozen. Or if you prefer a warm compress, you can microwave it for a few seconds.
With Spec ASO Ankle Stabilizer
Instead of wrapping your ankle in a bulky sleeve, try this American-made ankle brace. It is used by athletes and recommended by professionals when there is a need to stabilize an injured ankle or tendon.
Unlike elastic braces or compression stockings, it is designed to restrict movement. Provides stability without disrupting blood flow. Plus, the low profile fits most shoes; All you have to do is loosen the laces a bit.
Slip your foot into the ballistic nylon boot and tighten the laces. Then cross the stabilization straps under your heel. They are held in place with Velcro. Finally, pull the Velcro cuff closed over the laces. The truth is that it takes a while to get dressed. But solid protection and support may be just what you need to sustain some activity without making the condition worse.
Tip: There is no need to over-tighten the laces and Velcro. Experiment with the fit to make it snug but supportive.
Diploma
We hope our reviews have helped you find a comfortable pair of shoes for peroneal tendonitis today. Be sure to seek your doctor's advice on how to care for the condition so you can enjoy a speedy recovery.
If you have other questions about shoes for different activities or situations, you can leave us a comment below.
Fuentes:
1. https://my.clevelandclinic.org/health/diseases/22003-peroneal-tendonitis Peroneal tendonitis
2. https://pubmed.ncbi.nlm.nih.gov/31082670/ Dewar RA, Arnold GP, Wang W, Drew TS, Abboud RJ. The effects of wearing an ankle stabilization orthosis (ASO) on ankle kinetics and kinematics during a basketball rebound task. foot (edinb). Sep 2019; 40:34-38. doi: 10.1016/j.foot.2019.05.003. Epub May 7, 2019. PMID: 31082670.
FAQs
What kind of shoes should I wear 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.
What shoes are best for foot tendonitis? ›Rocker bottom shoes have been the only shoes in research to reduce the load on the tendon so they are definitely a favourite when deciding the best running shoe for Achilles tendonitis. You will need to make sure that there is no pressure around the sore point on your Achilles tendon.
What shoes are good for ankle tendonitis? ›As a general consensus for shoes, we recommend a stiff-soled shoe that does not bend or twist with stress. Most patients think cushioning is a winner but cushioning without support causes more stress on the foot and that leads to fatigue and pain. Stiff-soled shoes can come with a soft upper and that is great.
What is the fastest way to cure peroneal tendonitis? ›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.
What aggravates 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. Make sure you test the other side as well, because even healthy tendons can feel a bit tender when you press on them.
Are Crocs good for peroneal tendonitis? ›They lack heel support
“Crocs are backless and do not support or control the heel,” Weiser adds. As a result, you could develop heel pain and tendonitis of the heel.
Most commonly, peroneal tendonitis is caused by sudden increases in training, and the use of badly designed footwear.
Why do I keep getting peroneal tendonitis? ›Causes of peroneal tendonitis include: Repetitive running on sloped streets can cause peroneal tendonitis; as your foot rolls outward, the friction increases between the tendon and the bone, and this over pronation can increase this tension between the tendon and the bone.
How do you strengthen your 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.
Can shoes help with tendonitis? ›A properly fit shoe, designed for the activity you will be engaged in, can help alleviate stress placed on the achilles tendon. Problems with foot biomechanics, such as a collapsed or flat arch, can also be treated with both proper footwear and a corrective arch support.
How do you rehab peroneal tendonitis? ›
- Sit in a chair, with both feet flat on the floor.
- Bend your affected leg behind you so that the top of your foot near your toes is flat on the floor and your toes are pointed away from your body. ...
- Hold the stretch for at least 15 to 30 seconds. ...
- Repeat 2 to 4 times.
Wear supportive shoes: Wearing shoes with good arch support can help prevent peroneal tendonitis by reducing the amount of stress on the tendons. This is important especially if you have high arches or flat feet.
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.
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 peroneal tendonitis ever go away? ›Peroneal tendonitis is irritation or inflammation in the tendons that run along the outside of your ankle and foot. It's usually due to overexertion and typically heals with a few weeks of conservative treatments. But untreated tendonitis can get worse, leading to a tendon tear.
Is an ankle brace good for peroneal tendonitis? ›A brace is a very effective measure for reducing Peroneal Tendonitis pain in the short term, but it is not a long-term solution. A Peroneal Tendonitis brace provides pain relief, and you should use it alongside strengthening exercises and insoles.
Does heat help 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.
Are Skechers good for your feet? ›As a consequence, Skechers can cause ligament and muscle stresses and strains. The memory foam could take on the 'memory' of a poor gait style causing destabilising foot, ankle, knee, hip and lower back pain.
Can Crocs cause peroneal tendonitis? ›Using crocs for long periods can cause foot pain because of its flexible shank and limited heel support. While they are usable for plantar fasciitis and metatarsalgia, they can also cause tendinitis, worsen toe deformities, and cause nail problems, corns and calluses.
Does peroneal tendonitis show on MRI? ›We commonly diagnose and confirm peroneal tendon disorders through MRI.
Do cortisone shots help peroneal tendonitis? ›
Cortisone injections can be a quick and effective way to treat tendonitis or plantar fasciitis but it is not without its drawbacks. Steroid injections alleviate pain and inflammation in the short term but can soften cartilage in joints and rupture tendons with repeat injections.
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.
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.
You should wear a brace for tendonitis because the device helps restrict movement. Therefore, overexertion of the tendon or the affected area will be avoided. They also help when it comes to joint protection and reducing swelling and pain. While helpful, braces need to be selected and used correctly to be effective.
Are Compression Socks good for tendonitis? ›They help in bringing the inflammation and soreness down. You can also use compression socks as a preventive therapy. Acts as a shield: Compression socks act as a shield between the feet and the shoes. It will help in protecting your feet and decrease any risk of aggravating the pain and swelling.
What should you avoid with tendonitis? ›- Alcohol – prolongs inflammation.
- Caffeine – known to bind to calcium and promote bone loss.
- Excess sodium – can counteract potassium.
- Sugar – reduce immune function, slow down wound healing and increase inflammation.
- Fried, processed foods – a rich source of pro-inflammatory omega 6 fatty acids.
A brace is a very effective measure for reducing Peroneal Tendonitis pain in the short term, but it is not a long-term solution. A Peroneal Tendonitis brace provides pain relief, and you should use it alongside strengthening exercises and insoles.
Can tight shoes cause peroneal tendonitis? ›One of the most common causes of peroneal tendonitis is overuse. This can occur from participating in activities that put repetitive stress on the tendon, such as running or jumping. Other risk factors include having high foot arches, tight calf muscles, and wearing shoes that don't provide enough support.
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 aggravate peroneal tendonitis? ›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.
How do you strengthen your peroneal tendons? ›
- Sit in a chair, with both feet flat on the floor.
- Bend your affected leg behind you so that the top of your foot near your toes is flat on the floor and your toes are pointed away from your body. ...
- Hold the stretch for at least 15 to 30 seconds. ...
- Repeat 2 to 4 times.
To treat tendinitis at home, use rest, ice, compression and elevation. This treatment can help speed recovery and help prevent more problems. Rest. Avoid doing things that increase the pain or swelling.
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.
Is heat good 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.
Does foam rolling help peroneal tendonitis? ›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.