Peroneal Tendinopathy or Tendonitis - Causes & Treatment

If you understand what caused your injury, you can manage it better. So in this video, Maryke explains what causes peroneal tendinopathy or tendonitis. She also demonstrates how you can test for it and then provides you with some practical advice on how to treat peroneal tendonitis. If it's not getting better, you may have the diagnosis wrong, so make sure you seek advice.
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Chapters:
00:00:00 Introduction
00:01:13 Anatomy of the peroneal muscles and tendons
00:03:47 Causes of peroneal tendinopathy
00:07:28 Symptoms of peroneal tendinopathy
00:11:50 Treatment for peroneal tendinopathy
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[@dirtymike3329]

Godspeed to anybody suffering. This was my first and only injury in all my years of sports. I wore shoes that weren’t meant for running and suffered the consequences. It was painful to walk for at least a month or two. I iced my ankle/foot and did the exercises. At times I wondered if it would ever go away. But yeah a couple years later I’m back at it and haven’t had any issues since, so there’s hope for you guys!

[@campaneroleeshanageylb.4783]

p

[@SB-do1bu]

couple of years? didn't want to hear that

[@dirtymike3329]

@@SB-do1bu it took me “only” a month or two before I could play basketball and run like normal. My point is, I haven’t had any issues since in what is now 3 years

[@SB-do1bu]

@@dirtymike3329 man that’s too long. I hate being immobile. It’s been 4 weeks now and it’s still hard to walk with a cam boot.

[@mojuy11]

@@SB-do1bu has yours gotten better? Struggling with mine for about 8 months now

[@thebugsterr]

Wow what a great video! Thank you so much for making this. I have had this pain off and on and couldn't figure out why or exactly where it was coming from. It all makes sense now.

[@SportsInjuryPhysio]

Glad it helped! xm

[@user-kv4eg7pu8w]

Your videos on this and Achilles tendinopathy are the best. Gold standard.

[@rachellerberg7355]

This is SUCH helpful information. Thank you for the very thorough walk-through! I have struggled with this for years but now feel empowered to move forward more able to care for my body. Grazie, graze!

[@schut2hund]

Excellent! Thank you so much. You have helped me with a problem that has plagued me for several years, even after peroneal repair surgery. I am so grateful and am now on the road to healing.

[@SportsInjuryPhysio]

I'm glad you've found this useful! Best of luck with your recovery xm

[@eddiepugmire447]

Absolutely brilliant video! Amazing structure, depth, and clarity!

[@bkreed27]

Very helpful. You have addressed my ankle pain issues exactly. Thank you very much Maryke.

[@c.miller7730]

Thank you so much. You're explanations are so clear and easy to understand.

[@lulabella9249]

What an amazing video!!! God bless you!!! Honestly, who needs a physiotherapist/doctor when beautiful souls as yourself are helping to educated struggling souls as myself to heal themselves from chronic injury!! Subscibed!!

[@SteveMyer]

Well done! Thank you. Now I know how it happened. I was running in Central Park NY on an unever surface and at a faster pace than usual and I briefly rolled my ankle on the outside. I can still run, it’s just sore the next day. Thanks for your advice and suggestions !

[@mukhitdinkakenov3238]

A very exhaustive explanation for those who lack knowledge in human anatomy. Thanks!

[@Peechuz100]

Thanks for this video ~ I’ve been dealing with mine for a year now. I’m convinced it’s the peroneal. I have a lot of swelling/inflammation on the outside ridge of where the tendon lies. My Chiro said it was more the Achilles so glad you confirmed it, now I can escalate to my ortho. Thanks again!

[@monicapritchard2708]

Brilliant video - so informative! Thank you!

[@laureenkarry2856]

Love this video, thank you so much! Especially appreciate a couple of points: strengthen EVERYTHING up the chain of the leg, not just focus on the ankle (yay!), and your comments about using orthotics as a last resort, as opposed to an immediate go to. Love it. Do the work to resolve the issue.

[@lloydnewman4093]

Excellent video very informative, all makes sense now why my issue is not repairing .will be following your advise moving forwards thanks again

[@nemonemo3129]

An excellent talk on health and healing. Lots of tips and info. Thank you very much for making this vid.

[@SportsInjuryPhysio]

Glad you found it useful!

[@bluesioux9538]

Wow! I think I have found my answer to a chronic problem & now I'm gonna see if it can be helped by watching your next video!

[@Atravellingnomad]

Very informative video.. I have been suffering from this injury and it has helped me understand the healing better.. Thanks for the valuable information..

[@angelikagomez8791]

Great video! I have exactly this for long time, until now with your video I understand that the clips I use for mountain biking are making it worst! I will change that! Thanks!

[@danshaffer5916]

Excellent information. Thank you.

[@mattikoivuaho5629]

What an amazing content. Thank you!

[@roseisabelll9588]

Best video on this. Hands down. Thank you. So informative. I understand what I have now. I can avoid the pain. THANK YOU.

[@SportsInjuryPhysio]

You are welcome!

[@alysiapwilson]

Thank you, this was very informative. I think I injured my foot while weight training and I've been experiencing pain once I walk. Understanding my injury is the first step to improvement.

[@gersomflores]

Very clear and on point! Thank You.

[@francinegryspeerdt18]

Zeer goed en volledig behandeld! Dank je wel

[@kantimakan4056]

Another great video from this dear lady. Thank you. I have seen a physiotherapist and done all the recommended exercises for many, many weeks including strengthening the gastric and the soles. Unfortunately the pain, though subsided, is still there. Last resort..orthotics. The chiropodist showed how I was applying too much pressure along the lateral side of the foot and thus also throwing my hips out of alignment.

[@techsuvara]

Oh. Just started this. Just soreness after walking and running but very light. After 22k run it’s appeared. Good to get on to it early! Thanks for sharing!

[@mamoulian621]

thank you! what a great explanation this really helps

[@casandra_only1]

This has been truly helpful for me thanks for sharing I am getting new shoes with more structure today.

[@fredspot7634]

Thank you, you’re amazing!

[@bariswheel]

So helpful, thanks for posting

[@kassidyferris6630]

Thank you this is very informative for me!! 🙏

[@kristinabaldwin3461]

This video was such a help!

[@enewsome47]

Thank you for sharing this. It is so helpful.

[@SportsInjuryPhysio]

I'm glad you found it useful Eileen xm

[@valeriejones6204]

Thank you, this is the most concise, accurate and informative video I've found. Both my peroneal tendons are swollen, but the pain I'm experiencing is on the opposite side of my foot, at the back of my heel....any ideas

[@linoguglielmo141]

Thanks for this great explanation 👍

[@stellamanyi3258]

Thank you, very informative.

[@thefastestfatyouveeverseen3105]

Brilliant advice .

[@cinevivo]

Thanks for the video! Really helpful! How much walking in total time in a day (errands + strolls) could be considered relative rest before it should be regarded as exercise for peroneal tendinosis?

[@katarinagv]

Amazing analysis and advice ! Thank you so much !

[@SportsInjuryPhysio]

Glad you found it useful! xm

[@David-iy1wj]

Very thorough and informative, thanks!

[@SportsInjuryPhysio]

Very welcome!

[@karenconnell4878]

Thank you. Very sound advice to empower us to know the actions to take to work on healing from this type of injury. 🙏🙏🙏💖

[@SportsInjuryPhysio]

You're welcome!

[@brent8207]

Thank you so much very informative. Greatly appreciated.

[@SportsInjuryPhysio]

You are so welcome!

[@obrown19]

Thank you so much!

[@creville9331]

Great video!!!!!!

[@mopoffool]

So clear and helpful. Thank you!

[@SportsInjuryPhysio]

Glad it was helpful!

[@tarun3kumar]

Thanks a ton for useful info. What helped me against sharp pain is seated calf raise. Having a sitting job makes it easy for me to do seated calf raises through out the day.

[@SportsInjuryPhysio]

Thank you for sharing!

[@vijaymahendru9279]

Great video indeed !! Really helpful

[@SportsInjuryPhysio]

Glad it was helpful!

[@LRidT]

Love your accent 🤩 good video and very helpful information too

[@belfastbornstephen]

This was excellent for me really informative, I’ve had this recurring for a few years, it’s been so bad at times I even gone and had an X-ray as I was sure I’d broken a bone in my foot, even though I hadn’t impacted it at anytime. I also went to a private clinic who immediately tried to sell me very expensive made to measure insoles, it’s sad when you put trust in people and the first thing they do is try and exploit you. Thank you so much for this I have new information to which I can work on and maybe I’ll be in touch if needed.

[@SportsInjuryPhysio]

You're welcome!

[@hamzaali-kr5mh]

Thank’s very much it was an excellent video and problem solving one have a happy life.

[@SportsInjuryPhysio]

You're welcome!

[@karenhanosh5175]

The best advice I’ve found for my peroneal injury!!!

[@melvinanthony8333]

Thank you, this video helped me understand my issue which i'm facing since 5 months and i still haven't recovered. I've visited a couple of doctors and i still have the same issue. Can i get some advice which could help me recover?

[@MrBadmintonManiac]

Fantastic video. You're just great.

[@SportsInjuryPhysio]

Thank you very much! xm

[@alexanderfessler7491]

Great content. Thanks so much. 🙏

[@SportsInjuryPhysio]

Glad you enjoyed it!

[@abuzxz]

This video is really helpful, Thanks. I had this about 5 months ago but couldn't do a surgery due to this covid scenerio.. so i took rest from football and stuffs.. but i had subluxation of the tendon, while doing squats like movements in daily life. Now also I am using a bandage for immobilizing the ankle.

[@potiersenserieserialpotter481]

What do you think of taping? And how and where would you put the tape

[@sallyohalloran6650]

Thank you, that was a great video and very informative. I had my ankle fused 18 years ago. Been really good. But rolled it walking and had this type of pain for over 6 weeks. Resting. But wondered if I could get on my bike for exercise? Thank you

[@TrendOnYT]

I love you for these videos :)

[@lolaoduwole5938]

Excellent, thanks.

[@SportsInjuryPhysio]

👍

[@campriole5410]

Good video, can you tell me what model number is the new balance shoe, thank you.

[@andreacostello3178]

Thank you Maryke, very clear and informative. I have tripped over the stairs during covid-19 lock down and i used my left foot to stop me from falling down - it hurt a bit but I never thought much of it as no apparent injury at the time however getting back to work (I am a tennis coach) just the last 4 weeks i have had this bulging bone on the side of my foot and that pains me a lot....I am having a musculoskeletal appointment on Monday to see what's going on but I thought I'd get your opinion.

[@SportsInjuryPhysio]

Hi Andrea, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/

[@filukkasunivers2389]

@ Sports Injury Physio could you recommend some shoes for peroneal tendinopathy pain?

[@robertasalvo1077]

Thank you for a great video. I was wondering if you have tibilias posterior tendinopathy along with peroneal tendinopathy and the muscles in the lower legs are overworked due to instability of the ankle, what can you do? I have a lot of soft tissue pain in the soles and lots of trigger points in the lower leg. Can't seem to find a PT who knows much about this. My feet are literally doing all the work and I am quite fatigued due to all this pain and instability.

[@thomasspielhofer3229]

Great video, thank you - have been suffering from this for almost a year but was misdiagnosed for a long time ... about 4 months ago was told to stop running altogether as it was thought maybe to be a stress fracture in heel - only an MRI showed that it was in fact a tendinopathy ... waiting now to see physio in early October but started many of the exercises you've mentioned. Depressed though that I've not been able to run for so long ... and holding off till I see the physio.

[@SportsInjuryPhysio]

Good luck with your recovery!

[@jimzimmerman5288]

Thanks for the great video.

[@SportsInjuryPhysio]

Glad you liked it!

[@FoxMamba]

Thank you so much

[@jennifermoore5155]

I’ve had this for so many years in both feet. The only thing that helps is literally squeezing my feet while massaging them and it’s excruciating but usually gives some relief. My hubby massages my feet and I well up with tears it hurts so much. I’m so happy to find a video showing exactly what I’m feeling. Thank you! I’m a daily runner and I’m guessing this is why I have the pain.

[@beaware6487]

So you can run how long the next day after a tough foot massage? I need two days rest in between 5 k runs after 8 weeks of this and 3 weeks rest.

[@jennifermoore5155]

@@beaware6487 if I wanna run, I just run even when in pain-> which is why it never gets better I guess LOL 🤷🏻‍♀️

[@janeburke147]

Hi Rachel I found this really helpful,after falling down months ago,my ankle & Lower leg hurts.Does it help to elevate our feet xxx

[@JulieT..]

Thank you for this video. I have this exact pain for about two weeks now and since the virus is going around I am avoiding to go to the Dr. I'm sure mine has to do with my shoes. I have been wearing my crocs around for weeks now and well now my foot hurts. I have some better shoes and inserts I'm going to try. I have been told in the past one of my legs is slighly shorter than the other. Not enough to need any special shoes or anything but I'm almost certain it is my soft shoes and uneven ground that is causing my issue. Thank you for explaining where the pain would be and what to do about it. I think I can correct my issues with better footwear. 👏 👟 👣

[@warrenhaylock7179]

Hello, your video is great can we have an online video for me. I have a slight pain and in my right ankle it was swollen but now not but still have pain an lack of movement.

[@SNArly]

Thanks so much for sharing this. I have a 30 year history of tendonosis (not itis) in many joints, but it's been 33 years since my peroneal tendon was involved in shenanigans so I'm much less familiar with it. With the pandemic, it's hard to get an assessment and PT in the US, and I'm very keen to identify ways to minimize this tendon's irritation and rehabilitate while I'm trapped at home.

[@SportsInjuryPhysio]

Glad you found it useful xm

[@sylviaruiz1492]

Wow..l learned more in your video...l have gone to physical therapy for 7 weeks all they did was walk with me outside...l keep feeling a little pull under my heel...they did an EMG found that l have an obstruction in my peroneal nerve...you explain so well n for Free...l appreciate 😊

[@SportsInjuryPhysio]

Glad you found it useful, Sylvia! 🙂

[@david180s]

Thank you great advice

[@SportsInjuryPhysio]

You are so welcome

[@johnvore]

Great Video. APlus.

[@leebrown1959]

Thanks very much for this information. I sprained my ankle 45 years ago playing basketball & it has bothered me on & off over the years. I do think I have this type of tendonitis now. I'm a big walker & will be buying new sneakers as the sneakers I usually wear are definitely "soft". Ibuprofen has really helped too.

[@TheLucjam]

Thanks, really helpful information.

[@SportsInjuryPhysio]

👍

[@shubhammurari6113]

@@SportsInjuryPhysio it was very informative. Could you please suggest some stable and firm shoes for long running ? Thank you.

[@braindead2580]

Great video thank you

[@SportsInjuryPhysio]

Very welcome

[@Sharonb777]

Thank you spent months looking at fascitis and have still been suffering with a leg tendon and side of the foot as I was hit by a car from behind that turned my ankel blue and purple instantly. The fadcitis videos were good because of my heal pain but i always knew this was something added to it. Now after living like this since thecdoors were locked at physio due to covid lockdowns i have finally found my issues are right here. Pain sometimes run from my outer ankle up the side of leg past the knee into my hip and lower back. Thank you for the tip on flexing foot outward and standing balance on 1 leg. 👍

[@SportsInjuryPhysio]

Thanks for sharing!

[@kamaleshchatterjee9328]

Very good advice for those are catching the players of behavior of arrivals Thanks Mam

[@SportsInjuryPhysio]

Thanks and welcome

[@70mikepowell]

Thanks i thought i had plantar but it's definitely peroneal tendinitis. I'm a marathon runner so I've just been coping with it but now I'll do strength workouts 👍

[@pgreenx]

I just got an MRI and diagnosed with PT. Originally they thought it was PF too.

[@Sassycat757]

Thank you for this. I went to see my Ortho Doc today and I have Peroneal Tendinitis. I have to get fitted for a Ankle Stabilizer tomorrow and I'm going to physical therapy on Wednesday.

[@SportsInjuryPhysio]

It's a pleasure. Sounds as if you're following a good plan.

[@raheembilal1998]

Hi, do you mind sharing your physio therapy plan for tendinitis? I’ve had this condition for ages. It really limits me, been struggling for months. I’d really appreciate it if you did. Thank you.

[@SportsInjuryPhysio]

@@raheembilal1998 sorry, but I don't have a set plan - the exercise and treatment plan has to be developed and tailored for each individual patient.

[@JulieT..]

Awesome that you are getting some help. I am also going to try my own ankle stabilizer and different shoes. I'm so grateful for this video. It was incredibly helpful and informative. I hope the pain goes away soon.

[@soundofenigma]

Hello! I had this just this week. Apparently, when I was using my Nike React, I did not have this. The only time it showed up was when I used a stability shoe (New Balance 860v10) as I tend to overpronate and suffer shin splints. Now, the shin splints are gone and got replaced by PT. :(

[@rocknroll506]

I get pain in outer glute knee and foot when walking or running would that be peroneal nerve or piriformis?

[@beaware6487]

Top class presentation and accurate information. During the recovery phase what is your advice on an ankle support type of strap worn during the day? I see many types for sale just not sure how tight they should be to be affective

[@SportsInjuryPhysio]

It's not really something we advise our patients to get because it can sometimes irritate the tendons more when something is pressing on them. Choosing stable shoes (that aren't too wobbly) that don't allow too much or easy supination is usually more beneficial.

[@themagicberryFTW]

Excellent video, thank you so much. Helped me figure out the pain I've been having for over a year. And to think, I was just thinking about buying some Nike trainers...!

[@SportsInjuryPhysio]

😅Glad you found it useful xm

[@themagicberryFTW]

@@Codzilla71 I was talking about soft Nike running trainers so no, I didn't miss the point.

[@TexaSurvival]

I get the shock sensation in the high ankle, almost along the outter edge of my shins, to the extent that I always thought it was shin splints. My complaint only arises during heavy walking/jogging but subsides after rest, although, the shocking sensation can come and go days after a heavy training session and during specific foot angles. Of course I believe I am predisposed to this pain. I am a power lifter and weigh about 280 lbs and naturally walk on the outside of my feet due to being slightly pigeon toed. I’m currently trying to size down so I’m hopeful that the weight loss will decrease the frequency that this occurs.

[@mehtabkang7949]

Can I get hurt from too much running, and basketball movements

[@ajwad1943]

can one slightly longer leg ( as a result of longer sitting periods during work) cause this pain in the foot? I have a red line sort of a mark under my ankle and 3 red dots on the side of the foot where the tendon joins

[@greensahuaro2834]

Thank you so much! I have that tendon",,s pain and the hip pain.

[@SportsInjuryPhysio]

You're welcome.

[@Gabby-hw7my]

What shoes do you guys use? Everything is too painful for me because of heel collar padding pressing into the peroneal tendons.

[@alexbrowne2484]

Super informative video, thank you so much for this! I have just started training for a marathon and I think my new super spongey Nike React trainers are causing peroneal tendonitis in my left foot

[@markrichards7164]

I’m walking a lot more lately, decent pass walk. I’m having symptoms now. Noticed wear on the bottom of my shoes in the area where I’m having the symptoms too. Just wondering if I’ve got Peroneal Tendonitis. Walking with a significant limp and pain.

[@marta5966]

This is a very helpful video.I found it when I was looking for explanation of the pain in my foot which started when I tripped while running uphill. It hurts when I walk normally but the pain stops when I walk on my toes. I'm putting ice over it hoping it will go away.

[@SportsInjuryPhysio]

Hi Marta, that doesn't really sound like peroneal tendinitis. Maybe watch this video for more ideas on other things that can cause pain. kzbin.info/www/bejne/fZS5mISFaNV2qsk

[@akbarhussainlaskar9703]

I have same problem.........i stepped on a stone while running and my foot bent inwards......and now the video is relatable

[@entersandman85]

Thanx.. this is very help me tp know my injury.. so first thing that i should do is change my shoes..

[@patrickfolan3567]

Hi marika, i've a pain in the side of the lower leg next to the calf muscle but in the front of the foot where you flex it. Is it the peroneal muscle i wonder? I rolled my ankle three weeks ago

[@syamilahsyed5584]

Tq so much

[@henrygee622]

Exactly what I got.

[@carmengarcia3722]

Any exercise or procedure

[@territalk1893]

I’m recovering from bimalleolar fracture ORIF surgery. I’ve been weight bearing, and I am having so much pain in the outer side of my foot. Right where you showed that tendon attaching along outer side of foot. Can it be a tendon issue to to many weeks of immobility and non weight bearing? I’m unable to walk unassisted due to this lain, along with a few others in foot and ankle.

[@marionlovesmike]

Fantastic video! Could you recommend cross-training activities? I am (was) a runner and have had this for 2yrs (diagnosed). Thanks.

[@K.mersch]

Where do you feel your pain exactcly? Are you still injured after 2 years?

[@Simon-gx1wf]

I have very similar location tingling, it is most likely from peronals but is isnt painful, just a weird tingling, does same rehab process apply?