How to Fix Peroneal Tendonitis for GOOD (5 Exercises)

[@mrik7868]

Oh my gosh, I really need these. I think I've had this for years and it was never properly diagnosed. 😢 Thank you for putting this out here!

[@PrecisionMovementCoach]

Hi, and thanks for the comment. We are happy to provide you with helpful content. Keep us posted on your progress, and let us know if you ever need additional support :) - Coach Joshua, Team PM

[@VarunJoshi95]

What are your symptoms? I've been having pain my soleus/calf when I run, it starts 1 km into the run and my legs are on fire. I have to stop and my calves always feel extremely tight, especially after a workout.

[@mrik7868]

@@VarunJoshi95 Pain, tightness, strange sensations on the outside of my leg and into my foot. The foot hurts part way along the outside and underneath near the outside. My soleus and gastroc are tight too, but nowhere near as bad as the outside of my leg. Instead of getting cramps in the back of my calf, I get them on the outer side of my leg. Ugh, not easy to stretch that area!! I believe that contributing factors for me are pronation and weaker hip / glutes on that side. I'm not even a runner, just a person with a slight scoliosis and lots of muscle imbalances. I'm also dealing with IT band issues and mild arthritis and torn meniscus in the knee on that side. At physical therapy for my knee, they use Graston technique on my leg and all around the knee, which I really love. Not sure if my knee Dr would update the PT orders to cover peroneal tendonitis, or if I'd have to see someone else for that. I hope you can get your issue resolved so you can enjoy running. I just want to be able to stand, walk and hopefully bike, without anymore pain and injury.

[@greganikin7003]

Perfection! I have pain on the outer side of my foot. Did it 2 times - already feel relieved! Thank you so much for sharing this with us! ❤

[@PrecisionMovementCoach]

Wonderful! We appreciate you taking the time to try it and let us know. Thanks for the comment, and keep us posted on your progress :) - Coach Joshua, Team PM

[@greganikin7003]

@ how often do you recommend doing it? I’m a runner, i run between 50-100 miles per week depends on the season. I tried every other day

[@PrecisionMovementCoach]

Try doing it 2 - 3 times weekly :) - Coach Joshua, Team PM

[@suziealthens1258]

My massage therapist said I need to stretch my outer lower leg because she worked on it a lot. So painful. My whole leg is tight and I think these exercises and stretches will address a lot of the issues. I'll look at your foot videos too because she said my fees were weak. Thank you! And thank you for the wrap up at the end. Very helpful to have that.

[@PrecisionMovementCoach]

Hi, and thanks for sharing your story. We appreciate you trying out the content and commenting. Please, keep us posted on your progress :) - Coach Joshua, Team PM

[@lifeaviapp]

Thanks!

[@PrecisionMovementCoach]

No problem! Thanks for the support :) - Coach Joshua, Team PM

[@djbettylou]

Very Helpful..Great Video..

[@PrecisionMovementCoach]

Glad you think so! Thanks for letting us know. Keep us posted on your progress :) - Coach Joshua, Team PM

[@copyhustler944]

Amazing, thank you for this video!

[@PrecisionMovementCoach]

My pleasure!

[@jellybryce7742]

Thank you for this video.

[@PrecisionMovementCoach]

Anytime! Thanks for trying it out :) - Coach Joshua, Team PM

[@martingray8350]

Fantastic just what i was looking for. Ive had a old ankle injury that has created major issues up my leg including all the muscles youve pointed out

[@PrecisionMovementCoach]

Perfect! We are happy you found it. Thanks for watching and commenting :) - Coach Joshua, Team PM

[@amyknott907]

I cannot thank you enough for making this. I was literally only searching your page for this very issue last week because you’ve given me such fantastic help on hip issues. You are a lifesaver thank you! I know you have a foot/ankle programme but my issue is hips / glutes - do you have a program for these areas?

[@PrecisionMovementCoach]

But of course we do Amy - we’ve got you covered from head to toe. 😀 www.precisionmovement.coach/hip-pain-solution and it does include foot/ankle work too because we are connected from head to toe! Thanks for the kind words and support!

[@Levandetag]

Thank you, Ive had weaknesses in my feet, born with them, since childhood, my ancles used to just stop working and I fell on the ground, without any notice. Not so fun in the teens. Good exercises!

[@PrecisionMovementCoach]

We are so happy that you found us! Thanks for taking the time to watch and comment. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@glenburr6755]

I think I’ve also had this for years. Thanks!

[@PrecisionMovementCoach]

That is too long! Let us know how the exercises go :) - Coach Joshua, Team PM

[@lamagiedelagoyave]

Thank you sooooo much !!!!

[@PrecisionMovementCoach]

You are sooooo welcome !!!! Thanks for stopping by to watch and comment :) - Coach Joshua, Team PM

[@RightOnJonCrane]

I’m going to give this a try! I have pain in my outer right calf at the top and sometimes my outer right foot. I started a peloton bike routine and only doing short rides but couldn’t continue because of the calf pain. Hopefully this helps. I have had this for years and have been to different physical therapists with no real help. I’ll try this 3 days a week for 4 weeks. Thanks for the instruction. 🙌✨ Best wishes- Jon

[@PrecisionMovementCoach]

You are welcome! Thanks for watching and commenting. Please keep us posted on your progress :) - Coach Joshua, Team PM

[@amruthalfred]

Great video Coach E! Could you please do a video on athletic pubalgia?! Itching to hear your thoughts and suggestions on it.

[@PrecisionMovementCoach]

Thanks for the comment and suggestion! In the meantime, check this out: kzbin.info/www/bejne/paScXqaXpdimsKs Also, consider doing the Hip Pain Solution program. It is a very comprehensive plan that will help you to address multiple root causes of your issue: www.precisionmovement.coach/hip-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM

[@prarabdhasudame2039]

Brother pls make a video on uneven shoulders i really need that ❤.

[@PrecisionMovementCoach]

Thanks for the suggestion! In the meantime, check these out: kzbin.info/www/bejne/iIOxma2uic90fK8si=tPUR0310UNZ1537d kzbin.info/www/bejne/bZ2wm52KjbqLjcU I suggest these videos because most people have uneven shoulders related to posture and body use. For example, your dominant arm has more muscle bulk and is heavier than the other one. That arm also has more joint laxity. It's been used more and is "floppier." So, it will sit lower on your body. Working on mobility on both sides and postural control can help you even them somewhat. Make sense? However, past injuries, surgeries, or fundamental morphological differences between the same bones on either side will make achieving symmetry impossible, which isn't necessarily bad. Let us know if that helps or if you need more advice :) - Coach Joshua, Team PM

[@BackpackingVideos]

Any thoughts on healing a split tear of the peroneus brevis tendon conservatively without surgery? My latest MRI seemed to indicate a split tear following a bad ankle sprain (although I was negative for this result on ultrasound, indicating only mild tendinosis). I'm doing PT now, I will add in your exercises as well.

[@PrecisionMovementCoach]

Hi, and thanks for the comment. We are here to help. These exercises are a good start; you will notice changes after 4 - 6 weeks of regular practice (2 - 3 times weekly). However, the Foot and Ankle Pain Solution program is even better. It's comprehensive and progressive and will help you assess and address your issue's root cause once and for all. I can't tell you how much progress you'll make related to your specific issue, but that's just a segment of the overall program which will address the full range of motion of the feet and ankles and integrate this into fundamental movement patterns. I can guarantee that you will notice many benefits if you follow through with the program. You can learn more about it here: www.precisionmovement.coach/foot-ankle-pain-solution/ Always get clearance from a medical professional before starting our programs. Check it out and let us know what you think :) - Coach Joshua, Team PM

[@FPennings13]

Great videos! The exercises are definitely helping my foot and ankle problems. In the 4 Neglected Lower Body Muscles video, you explained Foot/Ankle Dissociation, but it seems like in this video you are doing the opposite of what the title says. i.e., Inversion plus Plantarflexion, but you are doing Inversion plus Dorsiflexion? Am I just imagining this?

[@PrecisionMovementCoach]

Thanks for the comment and sorry for any confusion. The technique is PF+EV/DF+INV. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@heidiconklin5328]

Thanks so much for this information-I have been struggling with this problem. Question-the written instructions say “plantar+inversion, Dorsi+eversion”, but your verbal description was the opposite. Is one correct or can it be done both ways? Thanks!

[@margojones8596]

I was going to comment this too. At end the ex list has pf/inv, df/ev too so think this is what he means?

[@PrecisionMovementCoach]

Thanks for the comment and sorry for any confusion. The technique is PF+EV/DF+INV. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@PrecisionMovementCoach]

Sorry about that @margojones8596...see the above comment :) - Coach Joshua, Team PM

[@carriejenkins8315]

I have a burning pain just under the left lateral malleolus that gets my attention-not even sure when/how I injured myself-but have been deconditioned due to a tailbone injury about 4 months ago-is the burning a common presentation?

[@PrecisionMovementCoach]

Hi, and thanks for letting us know. The burning is not uncommon. These exercises are a good start; you will notice changes after 4 - 6 weeks of regular practice (2 - 3 times weekly). However, the Foot and Ankle Pain Solution program is even better. It's comprehensive and progressive and will help you assess and address your issue's root cause once and for all. I can't tell you how much progress you'll make related to your specific issue, but that's just a segment of the overall program which will address the full range of motion of the feet and ankles and integrate this into fundamental movement patterns. I can guarantee that you will notice many benefits if you follow through with the program. You can learn more about it here: www.precisionmovement.coach/foot-ankle-pain-solution/ Check it out and let us know what you think :) - Coach Joshua, Team PM

[@cdalemax]

HI I've had pain in my peroneal longus (also where it attaches at the fibula) ever since my meniscus tear healed. It hurts skiing (turning/edging skis) and hiking downhill. Attaching a rubber band around my toes and pulling my foot outwards reproduces the pain. I have tight weak hips and very unstable but not painful ankles. Maybe I'll try these exercises and strengthening my hips. Does this seem like a good plan?

[@PrecisionMovementCoach]

Hi, and that sounds like a great plan! Thanks for trying it out and let us know how it goes :) - Coach Joshua, Team PM

[@charlenejordan3458]

My toes cramp. Is that normal?

[@PrecisionMovementCoach]

Yup. It means your muscles are weak at that ROM and can't handle the neurological demand you place on them. Try to relax, remember to breathe, and do your best to withstand the cramping. It should improve with subsequent reps in the same session. It will undoubtedly improve with time and practice. The muscles will get stronger, and you will increase your tolerance for cramping. Thanks for taking the time to watch and comment, and keep us posted on your progress :) - Coach Joshua, Team PM