When one or more tendons on the rear of your foot become inflamed, you’re suffering from a condition known as peroneal tendonitis. This condition often results in pain that radiates from the ankle, reaching the outer portion of the foot. Gentle exercises and stretches are able to help address this condition, strengthening the area surrounding the tendon and the tendon itself. If you’re suffering from this condition or are seeking to prevent it, these exercises are going to be an effective tool for you.
Peroneal Tendonitis Is Often The Result of Injury Or Damage To The Peroneal Tendons
A Basic Overview Of Peroneal Tendonitis, And Preventative Exercises
Our body relies on the use of tendons to secure muscle and bone in place while providing flexibility and movement. Tendons are like fibrous cords that serve to attach the bone to the muscle. Two tendons, known as the peroneal tendons, run together down the outer ankle bone before attaching on the outer part of the foot and inside the arch. Below are exercises that can help aid in preventing this condition from occurring:
- Towel Stretch – This stretch is best performed with a towel, hence its name. It is done by sitting down with your legs stretched side by side in front of you and wrapping the towel around one foot. You then pull gently on the towel until a stretch is felt on the back of your leg. Hold for 30-60 seconds, switch leg, and repeat.
- Standing Calf Stretch – Begin by placing both palms against the wall, and then step back into a split stance with both feet facing forward. Lean forward on the front leg until a stretch is felt in the rear leg. Hold for 30 seconds and switch legs.
- Heel Raises – This stretch is best performed by standing on a stable raised platform that will keep your heels off the floor, such as a stair. You then gently drop your heels until you feel a stretch along the back of your leg. Hold it for 5-10 seconds, and then raise on your toes and hold for 5-10 seconds. Repeat 2-3 times.
- Plantar Fascia Stretch – This stretch is performed by sitting in a chair and placing a tennis ball under one foot. The foot is then rolled back and forth over the object for a full minute before switching feet and repeating. This is followed by crossing the legs and pulling on the big toe of the leg that’s crossed, pulling it towards you for up to a minute.
These simple stretches will help in preventing this condition and may be useful as part of your recovery as well.
Recovery From Peroneal Tendonitis Can Often Take Several Weeks of Resting The Foot
Seek Your Ankle and Foot Specialists Support
These exercises serve as great preventatives but should not be performed while experiencing symptoms until you’ve consulted with a specialist. Our team is ready to welcome you to our office and schedule you for a consultation today!