peroneal tendonitis exercises

What is peroneal tendonitis:

The peroneal tendonitis , which are found on the outside of the lower leg, behind the ankle, are prone to inflammation and irritation in the disease known as peroneal tendonitis. When walking, jogging, or engaging in other activities, these tendons are essential for keeping the foot and ankle stable.

Overuse, repeated motions, or increased tension on the tendons are common causes of the illness. Due to their repeated nature, athletes, particularly runners, are more prone to peroneal tendonitis. Inappropriate footwear, muscular imbalances, and prior ankle injuries may all be contributing reasons.

Treatment typically involves rest, ice, compression, and elevation (RICE therapy) to reduce inflammation and promote healing. Exercises for physical therapy may be suggested to increase flexibility and strengthen the muscles surrounding the ankle. Immobilization with a brace or cast may be required in more extreme circumstances. Prior to the ailment being entirely cured, it is essential to treat the underlying reasons and refrain from engaging in activities that make it worse.

How to do peroneal tendonitis exercises:

1_Ankle Eversion Stretch:

  • sit on a chair or the edge of a table or on the floor , With your legs dangling loosely .
  • As far as you can comfortably, evert your afflicted foot outward.
  • For 15 to 30 seconds, maintain the stretch.
  • Repeat 3-5 times on each foot.

2_ Resistance Band Ankle Eversion:

  • Straighten your legs in front of you while you sit on the floor.
  • You should wrap a resistance band around your forefoot and fasten the other end to something solid.
  • Turn your afflicted foot outward while fighting the band’s resistance.
  • Return to the starting position slowly.
  • Perform 3 sets of 10-15 repetitions on each foot.

3_ Towel Scrunches:

  • Set your feet flat on the floor while sitting on a chair.
  • Put a small towel beneath each of your toes.
  • grab the towel, curl your toes together, and pull it toward you.
  • Release, then carry out three sets of 10 to 15 repetitions.

4_Calf Raises:

  • Holding onto a solid surface, stand with your feet shoulder-width apart.
  • Lifting your heels off the ground, stand up straight on your toes.
  • Slowly bring your heels back down.
  • Perform 3 sets of 10-15 repetitions.

5_ Alphabet Writing:

  • Lift the foot that is injured off the ground while seated on a chair.
  • Pretend your big toe is a pen and “write” the alphabet in the air.
  • This exercise should be done slowly and thoughtfully.
  • With the other foot, repeat the procedure.

6_ Balance Training:

  • With your knee slightly bent, balance yourself on one leg.
  • For 30 seconds, try to keep your equilibrium.
  • Increase the duration gradually as you become more at ease.
  • Repeat on the other leg.

Keep in mind to exercise lightly and Stop performing the exercises immediately and get additional advice from a healthcare provider or physical therapist if you feel any discomfort or a worsening of your symptoms.

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