Peroneal Tendonitis/Tendinosis
What is Peroneal Tendonitis/Tendinosis?
The peroneal muscles run on the outside of your lower leg and the tendons are on the outside of the ankle just behind the bone. Peroneal tendinosis is the name for the enlargement, thickening, and swelling of these tendons. This usually occurs with overuse, such as a repetitive activity that irritates the tendon over long periods of time.
Symptoms
People with peroneal tendinosis typically have tried a new exercise or markedly increased their activities. Characteristic activities include marathon running or others that require repetitive use of the ankle. Patients usually have pain around the back and outside of the ankle. There usually is no history of a specific injury.
Causes/risk factors
People who take part in a sport that involves repetitive ankle motion are most prone to peroneal tendonitis. Factors that can contribute to peroneal tendonitis include: overuse; a sudden increase in training, particularly weight-bearing activities, such as walking, running, and jumping
improper training techniques and/or inadequate or unsupportive footwear.
Should I Be Icing?
Yes! Icing can help reduce the inflammation in the area and decrease pain levels. You should ice when the area is more sore/achy than normal or after a day of increased activity. Ice for no more than 15-20 minutes as needed.
Exercises
- Calf stretch – drop your heel off a step until you feel a strong, but comfortable stretch. Hold for 30 seconds and repeat 3 times.
- Single leg stance – practice balancing on one leg, try holding for 30 seconds repeating twice. This helps to strengthen the muscles of your foot/ankle.
- Eccentric Calf Raises – raise up onto your toes, shift all your weight onto one leg, slowly lower back down. Complete 10 times and do 2 sets (if not causing increases in pain levels)
- Ankle 4-way – use an ankle band to strengthen the muscles that help the ankle move in all 4 directions
If you are having significant pain levels, pain to the touch of your ankle bones, or having difficulty walking more than 4 steps, it may be a good idea to contact a healthcare provider for an x-ray to rule out an ankle fracture.
For more on ankle pain relief, reach out to ProTailored Physical Therapy or call us at (260) 739-0300.