Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]

[@DrTomBiernacki]

QUESTION: What treatment works best for you? The massage or the peroneal tendon stretches! 🦶We love our subscribers!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n

[@Likeag6pro]

Nothing is working doctor, i think im gonna cut my foot

[@Likeag6pro]

Update: my doctor told me to use an Ankle Brace, lets hope

[@chandrasingh7030]

Thanks for sharing

[@champicagunasekera453]

I have this problem quiet a while, but got it very lately. So I started to follow your advices. This is my problem. I stand all day long to work( more than 12 hours).I work from home. I want to know whether Birkenstock sandals are good for long standing work. Do you think I got this side pain because I wore Birkenstocks sandals. I want to find out a good working pair as nothing is available. I want to wear open toes one, as I have ingrown toe nail,only in big toe. Please advice.

[@VJ-td6oc]

I got peroneus longus injured 4 weeks ago while running barefoot on a threadmill(now i know that is not a good idea,it was an experiment gone wrong xD). I can do all movements-no pain,even squats,deadlifts,calf raises,extensions, but running outside,or on threadmills reawakes the pain,and the pain persist the next day,and goes away. I really hope it will heal in 6 weeks on it's own.

[@eytonshalomsandiego]

Really appreciate a you tube medical lecture who speaks rather than shouts like a used care salesman. Excellent presentation....great info for those of us doing Dry Needling and sports medicine acupuncture

[@hectorortiz2220]

I very much appreciate you helping me understand what's going on with my body. I love that you draw all over your legs and feet so I can understand better. Best teacher I have ever had.

[@DrTomBiernacki]

You are so welcome! Thanks Hector!

[@OneShotww]

I was able to self diagnose my issue as Peroneal Tendonitis with your videos. I'm not in a lot of pain, just once in awhile. I turned my foot to the side when I was hiking, put foot down at a step and it rolled a bit. When I got home from this trip, I found your videos and figured out what my issue was. Don't laugh......... but I have a heavy marble rolling pin that does an excellent massage job on the tendon so that's what I use. It really helps when I remember to do it.

[@firebird2]

Thank you for showing the structure of the foot and discussing mechanics! The foot is amazing, beautiful and complicated. It is good for people to understand and appreciate their feel. Bravo, well done!

[@csh7852]

Thank you for whispering, I'm watching this at night

[@favoritesnew7785]

😂

[@SA-ix6nm]

😂

[@sumbidyyannis6739]

Maybe he was recording this at night also

[@tomjones4521]

🤣🤣

[@Meburns311]

Hahahaha same

[@brookeepps1080]

Learned more from this video than 3 visits to my doctor!

[@DrTomBiernacki]

Thanks for the great response Brooke, we wish you the best of relief! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

[@shellym.4335]

I have been a dental hygienist for 40 years and working the rheostat pedal all those years has caused debilitating pain on the outside bottom of my foot. You have given me better understanding that it is probably not plantar fasciitis.

[@anneliolsson31]

👍

[@Johnson-Sequoia]

Dentist me too

[@catmakin1065]

40+ yoga teacher and group fitness (dance fitness) instructor. High arches and short Achilles tendons. Overuse injury, and probably nit enough stretching of the calves and ankles. This video was fantastic. Thank you for sharing

[@Manos-de-Piedra]

Best video by far for injuries like this

[@mariaa.7624]

I appreciate a lot the fact of getting into the peroneal longus vs. brevis difference. No website I've checked mentions those details and I find it so important so we can understand the pain and what's actually hurting in there. My pain in the peroneal area has been there since before 2018 and it comes and goes depending on if I warm up before exercising or not, so probably it has to do something with a past injury, tendinosis and scar tissue. I hope the stretches and the frozen water bottle thing help me, the pain started yesterday after a power walking session and now walking is uncomfortable. It usually resolves within a few days but I can't wait that much this time.

[@sisangel77]

Thank you so much for this very informative video. I was in a major car wreck Dec. 31st of 1998. I have 2 metal plates attaching the left side pelvic bone to my sacrum. The dr told me it would be 9 months to a year, if ever, that i would walk again. I was in every kind of therapy you can imagine for 6 months and I took my first steps after 4 months. So that was all 25 years ago and I have been good all these years. Until now that is. I started having sciatic pain going down my right leg and after having x-rays my dr sent me to pt. Which has been great except for the fact that all of a sudden my left foot is swollen and painful. After watching several videos on kt taping, I came to realize, it's not my ankle, it's below the ankle and underneath my foot. The pain responds very well to ice and stretching, along with kt taping. You nailed it with your video. I now know exactly what's going on in there and exactly how to fix it. Once again, thank you so much. God bless. ❤ 13:57

[@aidasavinon9079]

Excellent explanation and exercises and recommendations

[@DrTomBiernacki]

Thanks for watching and we hope you feel better soon! We appreciate you as a fan, check with a doctor if not improving!

[@DANGitsJordon]

loved the video man. I was suffering from peroneal tendonitis for months before i visited a PT and finally got the proper diagnosis. A vital part of the rehabilitation process is the education behind an injury, and then doing the exercises and stretches to treat it. my injury has definitely gotten better, but there have been times where the injury has returned here and there. I will continue to stretch everyday with these exercises. the PT i went to shared similar exercises as the ones in your video. flexible loose hips, good ankle mobility, loose calf muscles - all super important in treating peroneal tendonitis

[@prathamsingh-in3eo]

how are u now brother ?

[@bsto5000]

I have struggled with this excruciating pain on the absolute outside of my left foot for months. If only I'd have been in MICHIGAN a few months ago. Hmmmmm. I just saw this video last night, rolled my foot on a green plastic ball with the little spikes on it while watching these videos and then iced my foot. I woke up up this morning a new person! OMG! I'm mobile again and 10% pain now, which I really should say tenderness, because I pressed that ball deep in that meaty area you spoke of and I could feel the release of the tension. It felt like I had broken glass in my foot! Miracle. I will not be going back to my foot doctor. If I need one I will drive the 7 or 8 hours to Michigan. THANK YOU DOC!!!!

[@DrTomBiernacki]

Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope you keep feeling better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

[@bsto5000]

You guys are only 5h 22m from Pittsburgh. I would make the drive! LOL

[@sisterpamop]

I have been dealing with this for years in one ankle, and now in the other. I attended PT, which helped. Now I'm away for 10 weeks. This video will get me through those weeks until I get back to my regular PT. Anytime I get active, these tendons and nerves flare up, causing a ridiculous amount of pain.

[@direblue3947]

This gave light to issues I never knew I had. I always thought I had tight calves and thought something was off when I have problems rotating my foot. Nice explanation!

[@crisperatuhaire544]

Thank you. I am going to start on this today .for close to 4 weeks I have had pain in my both feet, arch feet and some numbness in the 3 toes of right leg and sensations in the last 3 toes of the left leg

[@criconinvestments7723]

@@crisperatuhaire544 How's it going now?

[@christophe1333]

I've got a peroneal tendonitis. It came somehow sudenly when I stepped on a hidden rock during my trail running. I thought it would go away after a few days rest, but now I've got it for approx. 4 weeks, and it really hurts after 3-4 miles. I made a mistake running a 20K 1000MT+ past sunday, and finished in real pain. The MRI confirmed the tendonitis. Thx for the explanations, it helps to understand why it hurts and how I can try to speed up the healing.

[@AnnKorgaokar]

Very well explained. I was anxious to know when I can start feeling better. Now I know that I'll have to be patient and continue doing the exercises that my physio has advised for at least 6 months. Thanks.

[@_PlayWithAkash_]

kzbin.info/www/bejne/faHRoZhmnc6eaMk

[@jenmaples656]

I injured my peroneal tendon as a professional dancer. Personal Tendinitis, chronic ankle sprain, Mico tearing. Any advice I will absolutely take! Happy healing everyone.

[@thomasbailey6328]

Life long runner Retired teacher working at Lowes For 3 weeks did a lot of reaching up and hanging plants … yes up on my toes. Running I started to feel the left peronial ( mis spelling sorry) getting sore. Finally rolled my foot to the outside as I ran on a highway berm. That pain convinced me to ice, massage and use a compression sleeve. Thanks for the enthusiastic advice! I will beat this… knowledge you gave me gives me hope!

[@a.phillips6892]

I’m a ballet dancer, and am experiencing this for the first time. I’m doing the exercises now! I think mine is just the tendinitis version. I landed off balance from a jump into a weird position of my left foot. It’s been so painful! I’m very lucky to never have been injured except back problem and a swollen knee once. This is a very informative and comprehensive video! Thank you! I hope I heal quickly!

[@gingerhopkins7134]

I hurt my peroneal muscle/nerve in 2013. It popped while I was doing Tia Chi. It was due to heavy metal poisoning. From 2013-2015 almost all muscles shut down and cartilage dehydrated. I've been doing chelation since mid 2016. I done spinal rehydration therapy. Ligaments and tendons still tight. I was bit by a spider and it set up cellulitis as the area leg healed the ankle and leg swollen. They diagnosed lymphadema. Been wearing sleeves and self massages since the pandemic hit. Tightness and pain is from lower back alway to heal. Thank you for this since finding your videos I now know what's wrong and can target this area. I've been getting less swelling and more looseness since doing your exercises (2 wks). I probably have a long way to go but the others doctors never even mentioned the peroneal at all. But now I can say to them it's peroneal problem to get targeted help.

[@barryderb]

Thank You for the great explanation. It’s a Great incentive to keep doing my stretches from my PT. I was in the walking cast and now I’m my ankle brace.Thanks for the wonderful information.

[@DrTomBiernacki]

Hope you continue doing better!

[@DrTomBiernacki]

Thanks for watching we really appreciate you!

[@Likeag6pro]

Did you heal?

[@marysanisima527]

Thank you for the video... I’ve been suffering with this for years I thought I had shun splints since I get spasms/cramping in the peroneal brevis area... but after this now I know... I am seeing a podiatrist soon... wish I could see you. Thank you again for the video!

[@jamesandlizzie2]

I fractured my heel bone in March 2021(mountain biking) been a testing year for me thus far, limp is gone pretty much- walking, hikes, and functioning normal now somewhat- however I do noticed some pain and soreness if I go walk/hike longer than usual- this video explains a lot because that is the part where I get pain and soreness after a while. Thank you for this very informative video-

[@chaazyasharal7037]

Thank you, thank you, thank you! I've been suffering for almost a year since I sprained my ankle in a fall. I kept telling my PT that my ankle and left side of foot hurt so bad when I turned it out. Your video explained it all. My pain sounds like I have Peroneal Brevis and Tendinosis. I even heard the clicking in my left ankle that sounds like Subluxing Tendonitis. I pray I don't need surgery! Now the boot even hurts. I limp when I walk now. I'm going to make an appt with the foot Doctor this week I can't take it anymore.

[@sheabutta5425]

Watching this video not only earned you another subscriber, but it also taught me something. I truly feel this video has helped me pinpoint the issue I've had the past 25+ years in my legs that no massage therapist, physical therapist, physical trainer could ever fix. I'd never considered a podiatrist until now. Thank you!!

[@DrTomBiernacki]

Wow, we appreciate the kind humbling words, and we are really happy for you and hope you keep feeling better! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us. g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!

[@AbhishekTravels]

Did it work???

[@cindyivey9047]

I just sprinted and realized that I hurt my tendon. This video has been fantastic. It already relieved tension just from doing the towel. Thank you so much. I will continue to keep watching.

[@DrTomBiernacki]

We appreciate you watching! 😊❤🙏 If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CaxJ9b-O6o27EBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

[@jenniferdurocher4193]

Very helpful and informative. My daughter just strained the brevis and longus landing gymnastics vaults into a foam pit. Rapid dorsiflexion and slight rolling of the ankle landing on the uneven surface.

[@astroken573]

Best video I've seen on this topic - Thanks! I'm still looking for relief after 9 months of significant foot pain thru two podiatrists, xrays, 2 MRIs, air brace, plaster cast, compression sock, foot brace, prednisone, Laser, EM & Pizeo therapies. Ugh! Current diagnosis of small Peroneus Brevus & Longus tears, but no clue what's causing to be such a long term problem.

[@DrTomBiernacki]

You are a great fan, and we appreciate you, Astro Ken! I have always found a good shoe/home shoe, insole, and lace-up ankle brace to fix this problem. This can allow function while protecting the motion until 1,2 or 3 months after healing. Generally, this repetitive damage happens due to an underlying biomechanical imbalance that could be evaluated and corrected. But always get evaluated further if worried! If possible, we would appreciate a quick review from you; these make a HUGE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

[@katherineralston7505]

This was so helpful! So relieved I can treat this at home and strengthen my ankle to resolve this intermittent pain once and for all!

[@coachingreflexivo]

I've always had very flexible joints and tendons. One upside to this is that I cannot recall a time I've twisted my ankle and ended up on the ground, I'm always able to straighten myself back up. The downside to this is that I've put my whole body weight on my twisted ankle several times and I guess that is what brought me to this video...

[@lindahall7177]

So true. Hips down to feet need to be warmed up and flexible. Brill video

[@evelynrafer2394]

Thank you! Now I know what that excruciating pain on the outer side of my left leg is and how I can relieve that pain.

[@davidthompson4885]

This video was amazing!! I don’t even have these problems and I was totally engaged through the whole video! Well done!!

[@philbaker6639]

I overworked mine as a 40 year old basketball official. Thankfully I had 3 weeks off mid season and videos like this helped get it feeling better before I got back on the court.

[@DrTomBiernacki]

We appreciate you watching! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

[@luciagalvan4537]

Thank you for the video I felt when we had our first snow of the Season back in November. My ankle rocked forward and back and then my leg flew in the air and I fell. I fractured my distal fibula. My bone is healed but now I am having difficulty walking. The pain in my foot is on the exterior portion and to the back of my foot. Since I was in a cast more than 9 weeks without walking I acquired plantar fasciitis so I was told. Therapy has been very painful more painful than the broken bone. I think specialist should look at all areas of the bone fracture as well as tendons and ligaments. When therapy is prescribed the therapy should involve all body parts necessary for function. Knees, thighs and hips and let's not forget our precious back. Thank you for sharing your knowledge, encouragement to continue to push for progress. Much success to you for caring enough to share and be a help for others.

[@DavidPyle0101]

Thank you for such a great video on the bigger picture and how to simply care for this entire region! I wish more videos were as honest as this!

[@DrTomBiernacki]

Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope your peroneal tendon feels better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

[@anthonybegley3297]

High arched cavus foot, yrs of pain and injuries. Excellent video and advice, brilliantly explained.

[@giggletimes]

I think I injured mine by fast, long distance walking. I’m over 60. Thank you for all the great information. I’m starting week 5 of recovery.

[@lidyapacheco4938]

You explained this so well. I really appreciate your wisdom. Thank you Doc.

[@christopherhudson7895]

Thanks!

[@lindabest6517]

Doesn't look like anyone's monitoring this, but in case u are, thank u for this instructive video &the 25 tips for broken ankle video. Just broke mine and messed up everything u talked about & explained. I have hard bones, luckily, & still broke my ankle. Had used a rolling pin & ball caster on fascias b4 after knee surgery & after watching ur video, wow. Once i understood what was what & where & how it works, I'm so excited. I feel like I'll survive this to walk normally again. Still have 4 more weeks of non weight bearing, but these tips, OMG. They are helping so much. & I'll be following u for each phase of this injury. Ordered 2 things u suggsed. Thx again

[@Naafun]

Fantastic guide, and exactly the help I need. Thank you!

[@DrTomBiernacki]

We appreciate you watching! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

[@kingdomdilly]

Thanks!!!! So much helpful info in this short video!!!!! I injured mine spazzing out on my jump rope, poor foot placement I guess.. Im getting better and learning to balance my weight around.

[@caroledelahunt7548]

Great info and great reminder to keep stretching! I had a painful peroneal tendon tear in my ankle which required surgery to repair. I doctored eight months for inflammation before I finally had an MRI that revealed a tear. I was non weight bearing for 2 months as it healed and did therapy and am pain free. The stretches you recommend are perfect and I still do them to combat inflammation!

[@Laahna_I_HATE_IT_HERE]

Did you have the surgery ?

[@antidepressant11]

Hey love the passion sir . You are an inspiration to anyone teaching anything.

[@DrTomBiernacki]

I appreciate that!

[@4streamspartners254]

I'm a male athlete. 67 yrs old. Running. Weigh Training. Pickleball. Never had known foot problems until this past year. First was Great Toe pain. Diagnosed w/ severe arthritis & hallux limitus. Second was a peroneal longus rupture after overreaching in competitive pickleball match. The pain was not horrible at first. Symptoms, over time, were primarily the lack of a sense of 'happy fee'. What I mean is that I felt dis-incentive to run, jump rope, work out. MRI showed complete rupture. A 'snap' at the 1st metatarsal. I was surprised because the pain in my foot did not feel sharp. What I felt, primarily, was 'heat' along the right, outside of my right foot. I have custom orthotics. Great shoes. Surgeon said that surgery was not an option; not needed because my arch is naturally high. I was in a boot for a while. Didn't feel necessary. I am currently walking w/o difficulty. Not running. Not playing pickleball. I tell you all this because I'm curious if this sounds weird to you. Eversion is fine on right foot. However, pounding it w/ running & playing pickleball is uncomfortable. Is it strange that I don't feel terrible pain in the foot? Any thoughts on what you read?

[@mandyholverson7700]

I wore a different pair of shoes for 2 days of standing and moving alot and that is what did me in. I thought they were "more supportive" but instead I think they caused overuse of the peroneal. I'm 7 months pregnant and have a toddler, you've given me a smidgen of hope that I can get this feeling better because it is SUPER painful and inconvenient. 😢

[@talulatree5297]

Hope you get better. I have ordered some Kuro shoes. They are pricey, but sound promising. ❤

[@ArwenMcGilvra]

I found this video after looking at your page on wearing a walking boot. My doctor didn't tell me half of what your page has said. He just put me in a boot and expected it to get better. I didn't know I should still be wearing my orthotic, or staying off the foot. I went back to walking around as much as before and my tendonitis pain got worse. As to how I injured mine, I sprained my foot a few months back and didn't give it enough time to heal.

[@DrTomBiernacki]

Ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist in the future if your problem continues. We really, really appreciate you as a fan, and thank you for watching. If in the Michigan area, consider coming to see us! www.michiganfootdoctors.com/

[@onewheel9961]

Fractured my distal fibula. Came out of the boot and started walking with an ankle brace. Within a week i had burning pain on the outside of my calf. It is improving with your advise. Thanks.

[@DrTomBiernacki]

Thank you for watching. If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CSudMUZfg68sEAI/review Thank you for being such a great fan; we appreciate you watching!

[@talulatree5297]

Thank you very much. I worknin a factory using a foot pedal. I wore improper footware and now have peroneal tendinitis as you've explained. My older injury was a crushed heal 40 years ago. Im struggling with accepting that I can't wear flip flops anymore😢. Ive ordered some Kuro shoes. Im going to follow your instructions and wear an ankle wrap with good shoes tomorrow. I have to work, but today I'll rest it, ice, massage, and stretch. Thank you again❤.

[@iamgroot1089]

Peroneus Longus...cant sleep for the pain. Ordered the massage roller stick online. Even using the brake in my vehicles is very painful, you provided the Longus understanding for me. Thank you.....I've watched several videos from others.

[@DrTomBiernacki]

@iamgroot1089, ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist in the future if your problem continues. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/ If possible, we would appreciate a quick review from you; these make a HUGE difference to us! g.page/r/CZWo3fJqJrVpEBM/review We really, really appreciate you as a fan and than you for watching. All the best to you!

[@neilhickson7697]

Hurt my tendon sprinting. Always exacerbated when playing soccer on wet grass where underfoot can be loose so ankle is overloaded with working on stability and max load at sprint speed. Great video thanks for the info on rehab and prevention!

[@dmarsh1990]

I have peroneal tendinosis (rolled my ankle falling down stairs) and have had it for years. Going to do everything in this video to see if it gets better...really hope so! Important that we all stick to the program and see if it helps!

[@damir.j14]

Hey, How's it going?

[@dmarsh1990]

@@damir.j14 didn’t help we’re screwed

[@damir.j14]

@@dmarsh1990 😥

[@idkanaccountname]

Injured all parts of the peroneals from running- brutal recovery. thanks for the video!

[@DrTomBiernacki]

We appreciate you watching! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure. All the best to you!

[@Sharonb777]

Thank you I've been looking at the fascitis video and thought I don't know I have more symptoms than this.. I was hit by a car during the first wave of covid I had 1 rehab session and the lockdowns ended it. The woman ran over the back of my heal it instantly turned purple nothing was broken but I'm paying for the pain now since my weak ankle is now bloomed into crazy pain everyday . But now I have found the video with all my symptoms

[@jodiemcgirt667]

Not sure exactly when I injured my peroneal tendon but did hear the popping twice. Appreciate the information and off to a foot and ankle specialist

[@reneechewning1843]

Thank you so very much, I'm a self motivated over worked pediatric occupational therapy practitioner and found myself in pain everyday to the point where I was seeking after hour ER-waiting rooms, xrays and MRIs - please consider teaching KT taping info if not already posted - so appreciated 🙏

[@DrTomBiernacki]

Thanks for the great response! Thank you for your hard work Renee. If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!

[@GG-rt4gk]

Thanks for all of the demonstrations and tips. I love the writing on the leg; so much easier to comprehend than drawings of the inside of a leg. It almost seems like so many of our problems are caused by not stretching. Question: What's the best sort of shoes/socks to wear around the house (hardwood floors)? I've learned that flip flops and barefoot is not the way to go.

[@spirithonorsjeetkunedo1877]

This is a good treatment advice, I use a few from time to time when it starts hurting again, but it's not completely healed yet (been having the problem for years now). It started from my work in the hospital, transporting patients for years weighing 160 to 600 pounds and walking 15k to 20k steps, 5 days a week just from work. I think it's about time to do it daily, your advice gives me clarity on where the problem is and what to work on. Thanks😊

[@hildahudson2344]

Great video, love the demo’s on using the stretchers ,etc. hurt myself on a fall down a muddy slope on the golf course and my ankle must have rolled as I slid down and eventually fell over. Ankle was black and blue but healed after 6 weeks. Some months after I noticed my ankles clicked as I walked up and downstairs. Now I have itchy, redness around the side of my feet and bumps. Cold therapy is now helping but referral to NHS will take up to a year so your video has been a Godsend! Thank you! 🙏🏽

[@DrTomBiernacki]

Thanks for the great response Hilda! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

[@Mystery9436]

Thanks so much! This is most helpful. My problem has been ongoing but I think playing pickle ball may have caused more damage. I was using warm towel wraps but now I see I need to use ice instead of heat. This was great information. Thank you again.

[@faithfultita1585]

Ten years ago I twisted my ankle and wore an air boot for a while. It got better and forgot about it until two years ago when I started having pain right above my ankle. Went for physical therapy and was told it was sciatica. Went for chiropractic, physiotherapist, who insisted I get a $600 orthotics (don’t see much difference yet). The pain takes my breath away, especially, when I stand in place. I don’t feel heard at all. I just had an ultrasound to rule out blood clots and an X-ray, and Next week, an MRI to rule out nerve impingement. I keep telling them, it’s from my foot/ankle, and not from my back. Everything you said makes total sense to me. I’m going to share your video with my dr, and see what happens.

[@krissto22]

You sound like me. Same here. How are you doing now? Have you been able to relieve your leg pain?

[@AbdullahAtiqbd3]

Injured on a construction site, rolled my ankle. It's been 5 weeks now and it still seems yo be vulnerable, hence looking for things to help recover. I will acquire some of these devices and apply the exercises. Thank you

[@DrTomBiernacki]

kzbin.info/www/bejne/mJzMg4iidsuhkNE This video might help further!

[@CarynJoachim]

Super Video. I have a lateral tear in the peroneal tendon from hiking that was treated with EPAT shock waves and a small tear in the longus tendon, both also treated with PRP. Bruised bone near 5th metatarsal head near pinkie toe, I believe sural nerve is compressed. Kinesio tape from toe to ankle helps increase blood circulation and castor oil when I don’t have the tape on. I already do some of these exercises but got more info and ideas from the video. Great explanations.

[@jeeporegon9817]

Recently had ankle surgery and I still have pain in the peroneal tendon area. Your video has encouraged me to keep trying to remedy it with the suggestions you provided. I hope it works. My surgeon has no idea what to do next. Thank you.

[@DrTomBiernacki]

Ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist or continue following with your doctor in the future if your problem continues. We really, really appreciate you as a fan and than you for watching!

[@terryjackson9293]

@@DrTomBiernacki I wore some Flat Penny loaf of light shoes one day next morning I get up to go to the bathroom and couldn't walk on my feet should I see a doctor because I have to work

[@laurag7295]

Don't know how I injured mine, but I was a PSW in long term care for 20 years and walk my dogs(3) every day as well as aquafit 3 or 4 days a week, swimming when I can. I have modified my aquafit workouts if they cause pain but that does not happen often. When I do have a problem is when I try to sleep. I work straight nights as a DSW now so sleep is hard won to begin with! My ankle discomfort causes me to lose sleep but I will follow your advice and see what works(ibuprofen right now, want to cease taking if possible) thank you so much!

[@DrTomBiernacki]

We appreciate you watching and contributing, Laura! Generally, night time is when the muscle swells up and gets sore. We find targeting good shoes, orthotics, and potentially a compression brace can be very helpful. At night time, we find success with ice before bed, or even a product like "Biofreeze" can help. If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference to us! g.page/r/CaxJ9b-O6o27EAg/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

[@cormack1479]

I've done my brevis in it's bruised and swollen I've opted for the boot as I am very hyper mobile can't wait to get back to the gym

[@antidepressant11]

Above all this guy has empathy and he knows how to motivate. The Jordan Peterson of podiatry.

[@DrTomBiernacki]

hahaha thanks!

[@mistydewi8679]

I had started walking about 10,000 to 15,000 steps a day for three months and losing about 6 kg of body fat when suddenly one day I felt painful around my right ankle. When I checked my shoes, the right shoe was lower than the left shoe. I can't walk more than 3,000 steps a day now because of the pain. I was devastated at first but now I am starting the treatment so that I can walk again as soon as possible. Thanks.

[@TagalogMinute]

Good thing I came across your video. Now I now what injury I have. Hope to find the things you recommended here in the Philippines.

[@DrTomBiernacki]

Wow thank you so much for you amazing feedback and help growing our channel. Great fans like you are really what keeps us working hard and motivated to make better videos! If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

[@cyryen]

I'm still not sure if my issue is achilles vs peroneal...but I know these stretches will help! Good advice here. Got some new ones to add now.

[@JoanaCasteleiroFitó]

HI, 2 days ago in my job I happened to push a heavy load up a garage ramp wearing sandals. The very next day I was really in pain. Lets see how it evolves. Thanks for the video: it is great

[@timothywright8811]

Super video. I had tendonitis and now the peri version on the outside. I injured it walking quickly up two flights of stone stairs and back down again in the morning. It’s going on for 4 weeks now . The original pain was horrendous. Impossible to touch. Now it’s an on going ache but I start some stretching and now I see I need to do a lot more and using ice as well .

[@aprilbogle8112]

This is so informative and helpful, thank you! I have been having terrible left foot pain for a long time that keeps me awake a night, makes it unbearable to walk and teach. My right foot has metal and need my left foot to be strong so I can walk and work. I pray this will help me.

[@DrTomBiernacki]

Thank you for supporting us! 😊❤🙏 If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thank you for being such a great fan; we appreciate you watching!

[@kassidyferris6630]

Thank you for this! I over worked my peroneal tendons walking barefoot A LONG time and often

[@DrTomBiernacki]

Wow we really appreciate the kind words. great feedback like this is what really keeps us working hard to make better and more meaningful content. If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan and we really appreciate you watching!

[@sepherinaallard7584]

THANK YOU .. USING ICE DAILY.. 🙏🏾💯💯

[@petesmith9688]

Just went to a chiropractor for these issues. Thanks for all the well explained info. I hope to get passed these issues and get back to trail running this summer. Being realistic about taking 2-3 months off if needed though.

[@DrTomBiernacki]

We appreciate you watching! 😊❤🙏 Feel better! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CaxJ9b-O6o27EBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

[@mckenzie5550]

Side of my foot & ankle have been killing me! I’m not really able to rest it much with my active toddler 😊 Just wanted to thank you for this easy to follow, detailed video!

[@fineartlifestyling]

Best video on this subject

[@DrTomBiernacki]

We appreciate you watching and contributing Alexandra! Let us know if we can cover any future topics for you. If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSudMUZfg68sEAI/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

[@katieholland4987]

Thank you! My peroneus brevis was sore from running (I’ve been getting injury after injury because I dislocated my ankle 8 years ago and I just started running last year). I was having trouble using a foam roller on the Peroneus brevis. You showed using a small massage roller. I just used my mop handle-it works great! And I can easily massage other leg muscles!

[@hrnoorr6480]

any improvement? beacuse im in same situation? any tips? 🙏

[@lornab5292]

I had a leg collapse or buckle on the left doing argentine tango. I am not aware of any injury, no pain the first few times it did it, but now i get pain. I will see a chiropodist. Great advice. Thanks

[@sammetzger5893]

This is so helpful! I damaged my peroneal tendon in a BJJ practice. My training partner and I were practicing takedowns. I threw him off balance but my foot was trapped to the mat, so when we fell to the ground we both landed on top of my knee causing a sideways hyperextension of the joint. I immediately felt a twang through the entire peroneus, from the knee down to the ankle. The sensation was electric! It wasn't too painful and I was able to stand immediately, walk, and continue the practice. I've been sore for a couple days at the top of the calf just below the knee. I will be using the rehab and strengthening exercises mentioned and I believe back to training next week. I love the video! Your intro is funny and your formatting is really fun!

[@Ashtonfamfive]

Thank you so much for this video, very explanatory and helpful!!

[@DrTomBiernacki]

Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope your peroneal tendons feel better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

[@Theintruder100]

I use the steps that are outside my back door, stand on the steps with the balls of your feet and move up and down i found it helped and no longer having any pain.

[@marconopolo5723]

Man this is exactly what I was looking for. I fractured my talus, had surgery, had my cast removed. Currently getting my movement back. It's progressing pretty well, I do exercises like at least 6x a day but I noticed that that part of my leg(peroneal tendon) was so tight and I didn't know why. I fractured my foot with the same mechanism you'd sprain your ankle. I'm sure I sprained it so bad since it went as far as to fracture my talus.

[@ChompaChewy2]

Did you get the talus replaced? How is it now?

[@marconopolo5723]

@@ChompaChewy2 no talus replacement. It healed nicely. My lateral movement still isn't the best. Probably at 80% of what it used to be but I've gone on hard 30 minute runs no problem and also doing activities like judo and jiu jitsu at 100%. No problems 👍🏽 When it rains, it does ache and I have to stretch but once it passes, it's back to normal. I'd say a year and half later, it's about 90% of what it used to be in terms of flexibility. I'm active and try to stay active and that helps a ton.

[@AngelRose-z4g]

I love the excitement 😀 a guy who loves his job you can tell!

[@yusof_ayran]

Happy to see someone from my state with same interest

[@estanford826]

Extremely informative video. Thank you very much. My peroneal muscle injury took a little detective work. This has been hurting for three weeks now and I thought it was from a new exercise routine but that didn’t make sense. Then I remembered that about a month ago I had an attack of gout and though the inflammation has greatly reduced. I’m left with a deformity which has been causing me to favor my bunion join so I’m putting stress on my perineal muscle. At least this is what myself and my physical therapist think. It’s always something, right?

[@homenhungry4987]

Thank you very much! You have a great tone of voice, nice and smooth, relaxed. "Bed-side" manner is so important to patients when we are in pain. So your calm, soothing voice works wonders. I have plantar fasciitis in both feet, beginning to dissipate via stretching and ice, and I have peroneal tendonitis on the outer right foot near the ankle due to a jobsite injury. My brother dropped a heavy box that landed on my right ankle, on top of the plantar I already had. Hey, what are brothers for? Any-who, working through both, with lots of stretching and ice. Your information -- presented so well -- in this video really helps a lot. I will review it over and over again. Thank you very much! --Jack, 59, Pasadena, CA

[@DrTomBiernacki]

kzbin.info/www/bejne/mJzMg4iidsuhkNE This video might help further!

[@DrTomBiernacki]

Thanks Jack!

[@jeremygowing5336]

Thank you for your amazing videos. I've been suffering with night time foot pain after an ATFL ankle sprain about 5 years ago. The pain is triggered when I try to sleep at night The top of my foot aches from the ATFL area down the foot and my peroneus and other ankle muscles tighten up. I've been to 3 physiotherapists who told me there's no problem with function and ultrasound and MRI have come back clear. I can walk and run without any problem as well. Massaging and ice help calm it down and your videos have certainly helped me reduce the symptoms. If there are any other areas or videos you suggest I should look at I would be very grateful. Thanks

[@DrTomBiernacki]

Wow, we appreciate the kind words and your watching Jeremy, we hope your ankle is doing much better now! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!

[@fritzkramerkramer7855]

On my way! to sign up for an hour long yoga class

[@jenm6977]

Thank you so much for giving me hope! I'm not sure if I should do the stretches and massages if I am in a boot? Just in case anyone's answering questions...

[@leonieduplessis4467]

I get very sharp pain anytime sit/ walk. Wearing Hokas and special inners from the podiatrist. I will do your exercises 😊 Had a few time plantar fasciitis thats why I wear The special innersand shoes

[@jennihuffman4715]

I injured mine standing on a ladder for hours while working at an event company. Podiatrist said nothing to really be done. Ice rest etc. He did put me in a boot for 6wks. Foot never got better. Did ease a little but never better. Diagnosis was peroneal tendinosis. 2 years later I'm current in excruciating pain. Tried the boot as Dr. Suggested to use for flair ups and now today I'm in the worst pain. Plus the pain of the boot rubbing on my leg. I'm very discouraged but hoping to get some relief. Currently not sure how I can work tomorrow it hurts so bad. Thanks for the help I learned alot.

[@iolantherandlehoff705]

This is the best explanation of my problem

[@oceanaoushn8803]

@Michigan Foot Doctors? Could you, please, explain what causes the awkward cramp in foot..esp.during swimming in colder water? And how to release that cramp?

[@oceanaoushn8803]

Found it!? kzbin.info/www/bejne/inu8eH-CnqyZebc

[@mohmedyzed8920]

thnx from egypt,,,this is helpful,,i wish god give u healing

[@virginiaowen5086]

Thank you! Mine just kinda showed up a couple days ago and I'm hobbling around. I'm not wearing good shoes and walking a lot so I'm heading out this weekend to get better shoes with an insert and taking a rest from my walks for a few days and I'm crossing my fingers that I'll be feeling better. I'm gonna do the icing and stretching now too.

[@DrTomBiernacki]

Wow, we appreciate the kind words and your watching. If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!