Peroneal tendonitis

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James2015
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Peroneal tendonitis

Post by James2015 » Tue Feb 09, 2021 2:59 pm

Curious if anyone else has battled peroneal tendonitis (tendons that wrap around the outside of the ankle), and if they've found anything that works for them. Last summer going down through talus on El Diente was excruciating (also crouching low to filter water at creeks seems to trigger it as well), and I can tell it's not gone with a winter of resting. Most advice is pretty simple: do a bunch of calf stretches and ice, or that you should buy new shoes :-) . I'm a neutral pronator, and can get tendonitis in both ankles pretty evenly. Haven't figured out something that helps much, so any info is appreciated.
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justiner
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Re: Peroneal tendonitis

Post by justiner » Tue Feb 09, 2021 4:33 pm

I would do all those types of ankle strengthening exercises like tracing the alphabet, as well as getting a hard ball to massage the tendon/muscle. Just lay down on your side and roll the ball up and down using the floor. Pretty intense so take it slowly at first.
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dpage
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Re: Peroneal tendonitis

Post by dpage » Tue Feb 09, 2021 6:32 pm

In addition to Justin's suggestions, add in single leg strengthen exercises that focus on balance such as lateral step downs, front foot elevated split squats, single leg balance on an Airex mat or BOSU, or go see a PT since none of this replaces seeing a medical professional or whatever the disclaimer should say.
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stephakett
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Re: Peroneal tendonitis

Post by stephakett » Tue Feb 09, 2021 9:29 pm

dpage wrote:
Tue Feb 09, 2021 6:32 pm
In addition to Justin's suggestions, add in single leg strengthen exercises that focus on balance such as lateral step downs, front foot elevated split squats, single leg balance on an Airex mat or BOSU, or go see a PT since none of this replaces seeing a medical professional or whatever the disclaimer should say.
agree with all aforementioned suggestions, as well as yoga, and single leg deadlifts.
“My father considered a walk among the mountains as the equivalent of churchgoing.” (Aldous Huxley)
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CaptCO
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Re: Peroneal tendonitis

Post by CaptCO » Tue Feb 09, 2021 10:14 pm

Is this a section 8 housing physical therapy forum or a 14er forum??
"It's a thing if you want it to be a thing. What others think of something is irrelevant." -OldSchool

Proof is in the progress, patience is essence; I’m crazy as a fox

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Dave B
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Re: Peroneal tendonitis

Post by Dave B » Wed Feb 10, 2021 9:00 am

CaptCO wrote:
Tue Feb 09, 2021 10:14 pm
Is this a section 8 housing physical therapy forum or a 14er forum??
If a soggy biscuit could speak, this is what it would say.
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CaptCO
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Re: Peroneal tendonitis

Post by CaptCO » Wed Feb 10, 2021 9:02 am

Dave B wrote:
Wed Feb 10, 2021 9:00 am
CaptCO wrote:
Tue Feb 09, 2021 10:14 pm
Is this a section 8 housing physical therapy forum or a 14er forum??
If a soggy biscuit could speak, this is what it would say.
I’m just here to make myself look bad
"It's a thing if you want it to be a thing. What others think of something is irrelevant." -OldSchool

Proof is in the progress, patience is essence; I’m crazy as a fox

"The future no longer belongs to my generation"

DM @Capt_Alec for nudes
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greenonion
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Re: Peroneal tendonitis

Post by greenonion » Wed Feb 10, 2021 6:00 pm

CaptCO wrote:
Wed Feb 10, 2021 9:02 am
Dave B wrote:
Wed Feb 10, 2021 9:00 am
CaptCO wrote:
Tue Feb 09, 2021 10:14 pm
Is this a section 8 housing physical therapy forum or a 14er forum??
If a soggy biscuit could speak, this is what it would say.
I’m just here to make myself look bad
Ummm...
pvnisher
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Re: Peroneal tendonitis

Post by pvnisher » Thu Feb 11, 2021 6:11 am

Am I the only one who read this as "perineal tendonitis" and thought what kind of over exertion would cause inflammation of the perineum?!
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SurfNTurf
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Re: Peroneal tendonitis

Post by SurfNTurf » Thu Feb 11, 2021 8:48 am

I dealt with this issue a few years ago in my right ankle. I tried a bunch of PT, and of course it helped, but at the end of the day what fixed it was doing the exercises AND letting it actually rest for 2-3 months. I basically spent a spring focused on mellow class 1/2 kayaking instead of hiking.

The exercises I thought were most helpful were inversion/eversion strengthening with a resistance band, calf raises on the stairs (up with both legs, slow lower on right leg only), and single-leg stands on an inflatable balance bubble. Plus all the obvious and easy calf stretches.

I also used an ankle brace for about a year, and mostly stuck with ankle-high boots instead of trail runners for that entire summer for extra support.

It hasn't been much of an issue since I got it under control. Every now and again I'll get some minor pain, after which I'll spend a week or two re-doing some of the above stretches and strengthening exercises. Fixes it right up.

Good luck!
Last edited by SurfNTurf on Thu Feb 11, 2021 2:18 pm, edited 1 time in total.
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mattb528
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Re: Peroneal tendonitis

Post by mattb528 » Thu Feb 11, 2021 12:09 pm

In addition to the ankle specific exercises already mentioned, I'd recommend general hip/glute strengthening. I've found that anytime I slack on those exercises, things pop up in my hips, knees, and ankles. I do leg raises w/ a band around my ankles, clamshells w/ a band around my knees, and single leg bridges/hip thrusts. Rest on its own has rarely worked out for me for any tendonitis type injury. It's usually a muscle imbalance that needs to be addressed.
docinco
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Re: Peroneal tendonitis

Post by docinco » Thu Feb 11, 2021 12:28 pm

greenonion wrote:
Wed Feb 10, 2021 6:00 pm
CaptCO wrote:
Wed Feb 10, 2021 9:02 am
Dave B wrote:
Wed Feb 10, 2021 9:00 am


If a soggy biscuit could speak, this is what it would say.
I’m just here to make myself look bad
mission accomplished. again.
Ummm...
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