Peroneal Tendonitis - Home Stretches and Exercise Rehabilitation Plan

[@kaiserdo15]

I had a severe ankle sprain 1.5 months ago. With limited use and following the RICE method, I find myself about 65% healed. This has been extremely discouraging. Over the last year, I've lost 70 lbs and had recently found a routine that was a great fit for my style and end goals. Losing the ability to continue down the path I was on has been super depressing, and I was losing hope that I would regain full health in that ankle. It was truly affecting my daily life. After following this video once a day for a week, my gait has returned to normal, my ankle has really loosened up, swelling has gone down, and I've gained back so much of my range of motion. I can't wait to continue this regimen for the coming weeks as I heal and strengthen. I can't express how truly thankful I am that you shared this knowledge. Here in MI, USA, learning this from a PT in person would have been expensive, time-consuming, and inconvenient. Thanks for helping us heal, and I hope everyone here has the same results I've had from this video!

[@BigTroubleD]

I’m in the same boat. I have been meal prepping and working out and then I got this injury from a hike. I’ve been RICE-ing but realized I would need physical therapy to fix this. I’ve done PT before for plantar fasciitis so I know PT works. Hoping this will help me.

[@matthewcaplan7838]

Notes to self: 3:11 Stretch #1 3:56 Stretch #2 4:38 Stretch #3 5:18 Stretch #4 5:58 Exercise #1 (foot eversions) 7:11 Exercise #2 (calf/toe raises) 8:09 Exercise #3 8:44 Exercise #4 9:25 Exercise #5 10:01 Exercise #6

[@StuartStirling10]

Quick shortcuts to different parts of the video that people may find useful - Stretches - Heel drop calf stretch - 2 sets of 30 seconds - kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - Soleus stretch - 2 sets of 30 seconds - kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - Peroneal stretch - 2 sets of 15 - 30 seconds - kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - Exercises - Ankle eversions - 3 sets of 15 - kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - Looped resistance bands? After can do 15 reps pain free - Calf raise into toe raises - 3 sets of 15 - kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - Lower down for a count of 5 - Can progress to single leg once too easy - Single leg balance - 3 sets of seconds - kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - Increase duration when easy - Lateral step up - 3 sets of 15 - kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - Isometric contractions - 2 set of 15 - 30 seconds kzbin.info/www/bejne/bYTSdZ2Vip5jr8k - final stage of rehab

[@lindabootland2008]

Good morning. I have been doing your exercises for peroneal tendonitis. All I can say is that since doing these the pain has more or less disappeared. 99.99% I do them every day. I was give exercises from the Physio which didn't work none for peroneal tendonitis why that's why I decided to check KZbin as I was at my wits ends. Basically I was in a lots of constant pain and especially every time I when walking. This is something I have not been able to do for a very long time. I have improved greatly and I'm so happy that I started your exercises. I'm going to carry on with these exercises. There is still something going on with my leg, to which I'm waiting to find out about, but these have helped greatly. CREDIT WHERE CREDIT IS DUE. A BIG THANK YOU

[@UKFH]

Hi Linda, What a lovely comment Linda, thank you very much! I am glad this has worked for you and I wish you all the best finding out what the other issue is with your leg. Reading comments like yours are why I put the time and effort in to make video content. Kindest regards, Travis

[@sosxii]

Hi Linda, how long did it take for you to experience pain relief after doing these exercises daily?

[@bronxrep2000]

I have battled peroneal tendonitis on my right foot for almost one year. Different shoes, now i can only wear new balance running shoes. Ice, streatching, hot foot soaks, arch supports, and diclofenac 100mg daily seems to work. So far so good. Everyone is different. You have to do your own thing. Once you get older your body does not heal as fast. Good luck to everyone with treacherous ill.

[@bronxrep2000]

@GarthanSaal444 compared to 6 months ago I'm about 85 percent better the burning, stiffness and pain are gone. I work 40 hours a week and walk 12000 steps daily so my feet take a beating. Also I did not see a doc. I self treated at home. Thanks

[@matthewbrown2410]

@@bronxrep2000 I'm in the same boat as you as far as trying to treat this injury. I've had it for about 6 months or so, but I'm 55 and it is healing very slowly. I still get the burning, pain and stiffness. I think I need to get the new balance running shoes for this condition as the custom orthotics I bought start to hurt my foot after a little while in my current running shoe. Which new balance shoe do you have?

[@bronxrep2000]

I do stretching the p tendons and calf's every morning. Nb 519 and 481 work for me. The walkfit insole icy hot and aspercreme few times a day. Stretching is the key because tendons get stiff. I still feel little discomfort in morning so if I don't take care it will come back . I also take aspirin. I'm 52 it started 2 years ago. It takes time and you can't get discouraged it will get a lot better. Goog luck.

[@matthewbrown2410]

​@@bronxrep2000 Thanks Richard. I appreciate the tips as well as the encouragement. I didn't know that aspercreme was used for this. I'll give it a try. I'll also look into getting those sneakers as well. I'm going to a new physical therapist this week. He does ASTYM, which is supposed to break down scar tissue and help regenerate the tendons. Not sure how well it works for peroneal tendonitis, but have heard of people getting it done for this injury. The last PT had me doing a lot of the same stretches in Travis' video, but he doesn't do ASTYM. I'm also considering getting a PRP injection, but it's expensive and has mixed results so not sure if I'll do that just yet. Good luck to you too.

[@bronxrep2000]

@@matthewbrown2410 Alright. You have to have a plan b if first one fails. PT is the real deal I was basically crippled on one foot for over a year. I started to believe I was to live with this forever.

[@valeriejones6204]

Just one thing to say....Brilliant. I've watched many other videos, and this is by far the best I have seen. I've just completed all the exercises and am hoping that after a few weeks, I will have reduced the swelling and pain in my ankle. Thank you very much for this Travis

[@lauriem1643]

Hi Valerie. I've just begun. How is your pain now?

[@idyllicstrawberries631]

Same? @@lauriem1643

[@woodland5444]

@@lauriem1643how have you done now?

[@Ayoutubeaccount3]

this is the first time in 2 years i can roll my ankle and not hear it click, and its weird its moving 2x quicker than i think it should since im so used to the lack of mobility, i didnt even realise, this is gonna help me run again for longer durations

[@JoRimp]

Legend mate. My doctor referred me to KZbin for rehab… that’s the nhs for you… so glad I found your videos they have helped instantly and you have a knack for explaining.. thanks bud

[@UKFH]

So pleased this helped you bud! Keep up the good work! Travis

[@lucianogomez5885]

Training for my first marathon at just 17. My foot statted to hurt this afternoon and these streches really helped. Not having my cross country couches around to tell me exactly how to stretch to get rid of the pain is certainly a learning curve.

[@katepavelle9465]

My right ankle was replaced 6 months ago and as I tried walk longer distances 92.0 miles instead of 1.5,) I developed perineal ans achilles tendinitis. I am excited embark upon your exercise regimen, it’s more focused than the one I got from my PT, and your explanation is easier to understand. I live in the US and would hace drive 30 minutes each way for treatment, plus pay extra. I have gleaned so much useful content here in terms of corrective exercises, I have no doubt that this will work.

[@SquashDaBeef]

Been about five months until I finally narrowed my pain down to this. Some of the exercises I have been doing anyway as they seemed like a natural thing to relieve the pain. But this has been a great help so thank you. For me this all started when I bought some Nike Air Presto.

[@deborahbarry8458]

These high arches are a mixed blessing. At first it was thought that I had straightforward plantar fasciitis. I knew however that my pain pattern didn’t make sense.

[@mizzstizzie]

This has been the best video I've seen so far to help me with my peroneal tendonitis. Thank you so much for making this video and teaching me new ways to stretch and strengthen my legs/feet. I really appreciate it!

[@bronxrep2000]

how do you feel now?

[@Trishue101]

Thank you, Travis! I was diagnosed nearly two months ago. After a cortisone shot and buying a pair of Saucony tennis shoes, the inflammation has gone down. Thank you for creating this video. I've done the exercises twice so far and will continue for a few weeks in hopes that they will help get me back to normal. 😊

[@woodland5444]

How did it go?

[@bobharris5093]

this is absolutely powerful, with complete set of exercises. thank you so much 👍🙏

[@nargisbbyounis]

Really love the detailed explanation at the beginning… I’ve definitely got this and yes definitely felt it after I upped my walking on both outer ankles, like a burning… knew I should have gradually increased

[@naturallivingwoman]

Watching your video has made a world of difference to my recovery. My injury is a result of a fall - fracture and dislocation. I'm so glad that I was able to understand the peroneal functions and physiology based on this video. As an accompaniment to the exercises my physio provided, these exercises are a tremendous help. Thank you 😊

[@deborahwalker4426]

I have officially made space for you in my POPS (Painful Os Peroneum Syndrome) toolbox. Hopefully, between you, acupuncture and chiropractic adjustments I will be able to get on top of this miserable ailment! Thank you for your approachable, clear directions and demonstrations.

[@trigger455]

I just had surgery 3 weeks ago for a peroneus tendon repair because that's what the mri showed. When they got in there is was an extra muscle that was causing the pain

[@SloppyJoe671]

The resistance band exercise almost immediately relieved the aching on my foot!

[@NickiDC]

Excellent! Your exercises relieved my tendonitis. Thank you!

[@hemapiyaratna2888]

Thank you so much. I am battling with peroneal tendinitis for the last two months. Followed your exercise program. Feel better already 🙏🙏🙏

[@HG-xv8eg]

How r u now . M in the same boat

[@bronxrep2000]

How do you feel now?

[@denisetracy3839]

Thank you Travis. This was outstanding. I got a few exercises from my foot doctor but this gives me something more to add. Great explanation. I hate being told to take a break but this gives me something to work on daily so I can get back to yoga, weigh5 lifting, Pilates and cycling.

[@kaiserdo15]

Thanks!

[@UKFH]

Thank you so much!

[@martawatermanfitnesscoach]

Thank you for the video and clean explanation. I am hoping these exercises will help.I have been trying to figure out why it hurts my ankle and the side of my leg when I walk. It has been very frustrating as well as painful.

[@adamkholz]

Awesome video. What's the difference between the seated peroneal stretch and the isometric holds? Thanks!

[@UKFH]

Hey Adam, The difference between the two would be during a stretch you should be completely relaxing and in an isometric contraction you should be pushing into what you are using to resist movement. For example, if I did an isometric bicep curl I would feel a bicep contraction, if I did a bicep stretch I would feel no contraction and just a stretch. Kindest regards, Travis

[@stephanies4346]

Are these exercises presented in order of low difficulty to higher difficulty/challenge? If not please explain the lower vs. higher challenge ones. Assume the isometric and others at the end of the video are the most challenging?

[@UKFH]

Hi Stephanie, Yes the order is progressive throughout the video. Kindest regards, Travis

[@Cogenstein]

The foot drops performed wonders for my feet. Foot drops are part of my regular work-out along with calf raises.

[@citytrees1752]

I think I'm on the verge of peroneal tendonitis and will do all this to prevent it. Thanks.

[@TracyK6066]

I'm marathon training and really needed these tips - thank you!

[@kaylahughes2014]

Ty! Hopefully this will keep me from having to pay hundreds on physical therapy! I was able to understand easily and replicate everything with your direction.

[@anthonybegley112]

Thank you for sharing. This has been a very, very long standing issue for myself, that has previously gone undiagnosed, until now.

[@jkatyb]

5 years after a really dramatic fall and resulting cast (and no follow up because of Covid I guess) I have just finally self- diagnosed (if my physio people had diagnosed they didn’t share it with me) and though it’s improved I realized today I supinate on that side- so all in all, thanks for the video. Looks similar to what physio gave me (before the TERRIBLE orthotics he had made for me and I decided he knew nothing) It is good to read that others have same issues. I will follow your video as others have said here they have been effective. Hard to believe I could actually resolve this but I’ll give it a try- I’m going on Holiday and please, not another holiday where I’m in pain every step, after day after day of walking!

[@ASTRALIND]

Thank you…good job 🙏🏾

[@josephkendall9793]

Good video

[@hollyh501]

Thank you so much Travis. I have severe calcific peroneal tendonitis (have never been a runner) and these exercises look so helpful.

[@MatthewEelman]

Mate thanks a million for posting this video. This helps a lot! Hope to be on the rugby pitch very soon be completing this program.

[@victoriaschultz9435]

Thank you for sharing this video. I had 2 surgeries on my right foot one to repair the peroneal tendon (which I tore running) and then a second surgery to cut the nerve in the same foot (because it was damaged in the first surgery). Needless to say, I have more pain now than before the surgery. So I am hoping these exercises/stretches will help to alleviate some of that.

[@UKFH]

Hi Victoria, I am wishing you all the best with your recovery! Kindest regards, Travis

[@user-gi3mr5yt5g]

Thank you so much for your videos and advise. May you please suggest anything for Foot Drop. Thank you once again and God bless you 🙏🌷🦋

[@UKFH]

Hi J, Thank you for your kind words! I will add that to my ever growing list of videos to cover. Thanks for the suggestion! :) Kind regards, Travis

[@BenaiahMeier]

Thank you so much, this is the most help full video I’ve seen yet.

[@afraid_raccoon]

Thank you for this great video! I tried it today and I liked it. Do you recommend doing these exercises and stretches daily or should I do them only every second day?

[@JoseCarlos-ih9bi]

Fantástico vídeo. Todo muy bien explicado y detallado. Muchas gracias desde España.

[@s.wilson5675]

Excellent explanation and detailed rehab. However, my right foot sticks out away from my body by about 15/20 degrees, I believe this is eversion. One, or both of my peroneal tendons click against my ankle bone when I dorsiflex and invert my foot. I believe this was caused over many years of standing with my weight predominately on my right leg while working for about 12 years as well as from driving (for work) for about 20 years after that! My right ankle dorsiflexion is about 75% compared to my left. I don't have any pain. Do you think this rehab plan might help get my foot back to normal, pointing forward position, when I walk and stand?

[@zast2270]

I’m near to a professional under 18 football player and like I can play for how much long I want, like 2-3-4 or more hours but once I stop for 5 minutes I can barely walk and that is causing a lots of problems since I’m trying to become a professional, hope this will help

[@roserobertson2759]

Found your delivery very clear and very helpful. Thank you for that. Such good explanations. And stretches + exercises.

[@rxotmfrxotmf8208]

Thank you for your time, sir! Much appreciated.

[@therestinghornet6906]

Thank you so much my friend. I go running every other day and I just woke up yesterday with my foot feeling like there was a rubber band inside of it. Ill be off it for a while now while I heal up!

[@brettweidner7184]

Have you healed?

[@jimmyb2424]

How long did it take to heal

[@PushpaSAnand]

Hi thank you for sharing the video Wish you to do many more

[@mariodelmastro918]

Thank you for this video. I will exercise following uour advices.

[@carinhtur242]

Thank you so much for this excellent video that supports everything my physio has told me. It’s terrible to be sidelined with this foot pain but this is proactive exercise to recovering even stronger. Excellent video!

[@UKFH]

Hi Carin, Thank you for the kind words, wishing you all the best in your recovery! Kind regards, Travis

[@joegreen9827]

thanks this is the best video for this injury

[@mako.chiwariro9978]

How often would you recommend this

[@davidzamora2625]

Feels like magic to me! I haven't felt to much relief in weeks!

[@shellym.4335]

This may sound like a silly question but for the majority of people what symptoms do you have and exactly where? Mine tends to be a burning on the bottom outside lateral border of my foot, which never goes away. I have done professional inserts. I guess I just need to continue to do stretches and ice

[@dk_abuel]

Thank you so much for this video! Well detailed. Hope this would help me recover from my previous surgeries. More power!

[@mzahalan]

Why do you recommend isometric exercises at the end of rehab? My physio suggested iso exercises at the beginning. Thank you!

[@drjjulietjosephinejoy60]

Nice and clear

[@shreya5933]

Hi..I am from India I have been suffering this problem by some days ..then i found your video.. it's very helpful..👏👍👍

[@vaddebb]

How is your recovery... Please update..i hard a fifth metatarsal Fracture the bone healed but I'm having problem with the tendons

[@julieoddie7971]

Thank you, a great video that was clear and very informative without all the waffling. Excellent

[@rebeccao1176]

Thank you very much! This helped me a lot!

[@walkthemile6969]

Thank you. I have a partial SPR tear and I'm guessing these would be the same regimen.

[@UKFH]

Hey Metal & Muscle, It would be very similar yes :) Kindest regards, Travis

[@ball1slife107]

What should I do if double leg calf raises are easy but single leg calf raises still hurt

[@lauriem1643]

Thank you for sharing this video. It is concise and easy to follow. I will follow this to the best of my ability. Should these stretches/exercises be done daily, or a few times per week? Thank you.

[@UKFH]

Hi Laurie, You could do these stretches and exercises every day, some people prefer to have a little bit of a rest in-between doing the exercises so opt for every other day. Either would be fine. Kindest regards, Travis

[@yvonnedarlingwoods8186]

Fantastic video.. Love all the detailed information.. Stretches & exercises. Thank you..

[@craigkeller]

Thank you! Starting program tomorrow!

[@katieelliott8329]

Thank you! These seemed to help!

[@scrumptious9673]

Really helpful video, thanks so much.

[@paulpellico3797]

can you give me a SIMPLE taping procedure for this? i play a lot of tennis and it seems that while doing all my yard work, walking on uneven and rocky ground, i have inflamed this tendon on my right foot. i need to keep moving...it must be a disease of mine. so...PLEASE give me a simple, fast taping method.

[@UKFH]

Hi Paul, I am not sure I would recommend taping the foot/ankle in this case. Heavily taping up the foot may make it more secure and less prone to injury but it will also cause the foot/ankle to become less mobile which creates the potential of other issues. The arch of the foot and the ankle joint are not designed to be put into a fixed and ridged position all day. I would recommend getting custom orthotics fitted for your shoes, that way when you play tennis and do yard work you can put in the orthotics that will have been designed specifically for your GAIT and for your injury. This will give the maximum support for your arch and inner foot whilst maintaining ankle and foot mobility. Kind regards, Travis

[@paulpellico3797]

@@UKFH not permanently...just for support while healing and flaming down.

[@paulpellico3797]

@@UKFH thanks for the reply. i have custom orthotics. but around the house, up and down my un-even and very rocky hillsdie I am constantly slipping on shoes and not tieing properly. i likely need new orthos since these are now approaching 3 years old. but helping support while around the house chores are being done...i will find a simple, yet little loose taping to use.

[@bashirolshameem8508]

How long after the operation this exercise should be done

[@hassanthedj]

Hello Travis. It’s Hasan. Thank your for this helpful video. I had surgery for tare in tendon inside my ankle. I am in weeks 6. I still have pain I think it’s because I had 3 tares in tendon. Just put stabilizer boots on 3 days ago. 2 weeks later another appointment to decide to start physical therapy. I just wonder when I can start to do your exercises? And how many times I can do? It’s okay to do it with Physical therapy?

[@UKFH]

Hi Hasan, Thank you for the kind words and I am sorry to hear that you had to have surgery. You may find when you do physical therapy that the exercises that are prescribed to you are either similar or different from the ones I use in this video. I would follow exactly what your physiotherapist says as they will be the one who can see and assess you to make accurate judgements :) Wishing you all the best with your recovery! Kind regards, Travis

[@tonyhe001]

Thank you! It could be nicer if add symptoms

[@susanlaborde3609]

Thank you so much Travis!

[@lindabootland2008]

Is there an alternative exercise to the one with the step as I don’t have one

[@lisabaldwin3689]

Great video! I have high arches and you are the first one to mention there is a connection. My PT so far, has been less then helpful, so I think I am going to stop paying for that ($$$$$) and do these daily.

[@nobueno941]

Can you please inform what's the usual heal time after going through these exercises, I've been doing these from 2 days and i already feel way better

[@UKFH]

Hi No Bueno! That's brilliant that you're feeling better so soon after doing the exercises! Typically when dealing athletes dealing with peroneal tendonitis recovery takes 4-8 weeks however more chronic cases can take longer. Kind regards, Travis

[@gerardnicholson6318]

@@UKFH i have a partially torn peroneal brevis tendon, can I do stretchs? I've been on crutches for a month, non weight bearing reat ice. But foot swollen

[@tillysanders2593]

Excellent informative, concise, presentation. Thank you so very much, from a Brit in Toronto.

[@UKFH]

Thank you for the kind words Tilly! Wishing you all the best. Travis

[@lk-ch3yi]

Thank you so much! You’re so right. I used to do my running on a treadmill with no problems and the change to outdoor running caused my injury. I feel better after a week. No pain while walking just little pain when I press with my fingers. My question is when you would recommend to start running again?

[@UKFH]

Hey IK, Everyone's a little different when it comes back to return to running. I am incredibly fortunate to have access to a 0 gravity treadmill which I use to load the ankle progressively to get clients/athletes back to running. When pain and swelling it gone, the ankle feels strong and balance is equal on both sides, that would typically be a green light for light running! Kindest regards,

[@richardkozlenko6039]

The exercise prescription is much appreciated--any thoughts about icing and NSAIDs to assist in reducing inflammation?

[@UKFH]

Hi Richard, I go against the grain and do not recommend NSAIDs or icing. The only time I would use either is if the patients pain levels were unbearable. When you're injured, this inflammation is actually a good thing. During the inflammatory response an army of beneficial white blood cells flow in to help you heal so anything to stop that would be counterproductive (Again unless pain levels were unbearable) Kindest regards, Travis

[@bronxrep2000]

@@UKFH i have this on my right foot for almost 1 year. Changing footwear only new balance shoes, arch support, ice, stretching, hot water, the only nsaid that work for me is diclofenac 100mg daily

[@drazraaz5896]

Mine pain N numbness is around Longus n brevis n tip of big toe..thanks I'll follow ur routine..cheers

[@rksingh6509]

From India love you bro ❤❤❤❤

[@nadiaemile5336]

Pls.could tell me about foot drop exercises

[@UKFH]

Hi Nadia, If you go onto my website and email me, I will link you to some exercises. Kind regards, Travis

[@akkieshak1026]

Can a flat foot person use these exercises?

[@UKFH]

Hi Akkiesh, Absolutely, yes you can do this if you are flat footed. Kindest regards, Travis

[@sl2608]

Great information, thank you! One question: I have both Peroneal Tendonitis and Insertional Achilles Tendonitis/Bursitis. I've been told not to do the calf stretches because it can irritate the Insertional Achilles tendon. Do you have any other exercises to recommend for Peroneal Tendonitis since I can't do the calf stretches, or any other advice about what I can do to heal this? Thanks very much!

[@UKFH]

Hi Studio, I would concur with that, if you have both Achilles tendonitis and or bursitis alongside peroneal tendonitis I would skip any stretching of the gastroc or soleus. What I would do instead is isometric calf exercises. You could take for example a band, wrap it around your foot until you feel resistance then push into the band to get a contraction in the calf. You wouldn't be looking for the foot to actually move forwards, more that you are resisting the force that you are pulling on the band. This is called an isometric contraction, whereby there is no change in length of muscle tissue however there is a muscular contraction. Isometric exercises work really well for insertional Achilles issues as there is not a muscle stretching and pulling onto the tendon. Hope that helps! Kindest regards, Travis

[@sl2608]

@@UKFH Thanks for the recommendation and for so the detailed explanation of the exercise and how to do it -- really appreciate that! I tried doing them last night. Pulled on the towel for 10 seconds each time, and did 10 repetitions. It felt okay at the time, no pain. But today the Insertional AT and bursitis area is really burning. Should I back off doing these?

[@christinemenor1810]

thank you for sharing this video. i twisted my ankle two months ago and i cant walk normal still🥺. xray showed that i have irritated tendon. im gonna do this helpful stretching and exercise 🙏🏻 is it possible to do it while wearing my ankle braces? for the first time?

[@vernicesims2895]

How often do you do the exercises?

[@UKFH]

Hi Vernice, Everyday or every other day. Kindest regards, Travis

[@lukulusd7]

should i do all exercises at one time?

[@UKFH]

Hi Lukasz, At first you may decide to only do one or two and ease yourself into the stretches and exercise, you can do all of them however if it is tolerable! Kindest regards, Travis

[@CrimmTheSkullKid]

Hey Travis, thank you for this. I wanted to know, what if you only have Fibularis Longus tendinitis? I only feel it where it attaches to the proximal fibula and only when do a calf raise in ankle eversion + knee flexion (basically similar to a seated calf raise position). The seated ankle eversion you showed seemed to be the only exercise that actually activated the proximal tendon so I'll definitely be doing that from now on. Thank you again, I hope you get to see this comment!

[@UKFH]

Hey Apollo, Totally, sometimes when I am going through rehabilitation exercises, I have to have a plan a, b and c with my exercises in case there are any issues with more generic exercises. Glad to hear you achieved some good activation on the ankle eversion exercise, just keep progressing that with more time under tension, higher resistance and increased repetitions under control. All the best, Travis

[@CrimmTheSkullKid]

@@UKFH understood, will do! Thank you for taking the time to respond 🙏🏽

[@JonathanLeggAdventure]

excellent. thank you

[@kristiduke4838]

Thank you! I am a dancer. My teacher commented that I was inverting in my releve (toe rise), and the word dancers use for inverting is "sickle", (turned in, like the tool). She happens to be really smart on anatomy and said I need to activate my fibularis. I'm going to use your video. Thank you. I'll let you know how my releve is looking in a few weeks.

[@Daniel-bv6qk]

Thank you very

[@davidcorona6169]

Thank you for sharing 🤙

[@lucajogroppoli8336]

Wow, I just tried a couple of these exercises and already the numbness in my last two toes are not NEARLY as numb as they were before!

[@lavernecomo2447]

I went to sleep the night before Christmas Eve and woke up Christmas Eve morning to make a cup of coffee and had this horrible pain in my foot. Went to the hospital and they said it was tendinitis. How can that be, I was out having coffee like every normal day and went home about 10 pm went to sleep fine and work up not fine. How can tendinitis happen like that.

[@UKFH]

Hi Laverne, That sounds like classic Plantar Fasciitis which is different to peroneal tendonitis. I actually have done a video on that kzbin.info/www/bejne/mZmwdK13Z8tlepI&ab_channel=TravisTarrant You are right it can come on out of nowhere, often first thing in the morning. Kind regards, Travis

[@andrewflorkowski4338]

Wonderful,easy to comprehend.. Thank you 🙏x

[@mharmonikas]

Are these exercises good after ancle displacement? It happened twice and I'm afraid I would displace it again with some exercises or it is safe to do?

[@kennethshort2016]

A recent MRI has revealed that I have a split tear in both Peroneal tendons. I have been wearing an ankle sleeve brace and starting to feel better. How will I know it's safe to start rehab exercises?

[@parminderbhangoo4781]

Thanks

[@mattw8374]

Great video, very comprehensive, thanks ? Presume at 9.50 when you say"stick your glutes back" you mean lowering your leg to step behind your raised standing leg?

[@UKFH]

Hey Matt, So as you lower your leg, make sure to push your glutes back. Your feet should still be in line :) Kindest regards, Travis

[@mattw8374]

@@UKFH Thanks for clarifying, so you push your buttocks back, to take strain of the knee, I gather !(feet in line ).

[@UKFH]

@@mattw8374 You got it Matt :)

[@lorijordan7665]

Thank you so much for this video. I have been dealing with the perineal tendinitis for well over 4 months. Mainly because I didn’t know what it was and my internal medicine doc didn’t either. I did all the things you mention, sudden change in exercise, bad shoes, repetitive motion etc. My guestion is are these exercises to be done once a day or twice? And should I ice after doing them. I am I. Pat right now and they have recommended some of these exercises but it’s not nearly enough. Thanks, Lori p.s I’m 63.

[@UKFH]

Hi Lori, Thank you for the kind words! I am wishing you all the best with your recovery. In answer to your question there would be no harm in doing these exercises and stretches once a day, twice might be a little excessive however. I would not recommend ice my clients after doing these exercises. I typically only ice clients when in severe pain with an acute injury and the client does not want to use NSAIDs. Kindest regards, Travis

[@sanjaphiartist]

Can I do this exercises with longitudinal partial lesion of the brevis tendon ?

[@UKFH]

Hi Sanja, That shouldn't be an issue, but if you get any physical pain when doing any of the exercises or sharp pain stop immediately. Kindest regards, Travis