Peroneal tendonitis
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Peroneal tendonitis
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.
- justiner
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Re: Peroneal tendonitis
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.
Re: Peroneal tendonitis
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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Re: Peroneal tendonitis
agree with all aforementioned suggestions, as well as yoga, and single leg deadlifts.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.
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Re: Peroneal tendonitis
If a soggy biscuit could speak, this is what it would say.
Make wilderness less accessible.
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Re: Peroneal tendonitis
Am I the only one who read this as "perineal tendonitis" and thought what kind of over exertion would cause inflammation of the perineum?!
Re: Peroneal tendonitis
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!
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
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.
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- jchapell
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Re: Peroneal tendonitis
I've also struggled w the same thing since June...with fits and starts, but it's definitely still a problem despite periods of rest, calf stretching, ice, calf raises, foot massage, etc. I more recently started inversion/eversion exercises with a band in the last month that may be making some headway. I'll also note since it hasn't been mentioned that 10 minutes with a foam roller on the outside of my lower calf/high ankle does wonders. I haven't worn an ankle brace, but I did wear KT tape for months this summer when hiking for some additional support, which I felt helped to some degree.
While I know the exact hike where the tendonitis began, I'm also aware that it's the same side of my body that seems to crop up with hip/IT band issues periodically, and I'm sure the continued issues for me are partially due to general strength imbalances causing issues all the way down my lower half. Or just sitting all day for work - gotta stop crossing my legs...
Good luck, and pass along if you figure out things that are productive!
While I know the exact hike where the tendonitis began, I'm also aware that it's the same side of my body that seems to crop up with hip/IT band issues periodically, and I'm sure the continued issues for me are partially due to general strength imbalances causing issues all the way down my lower half. Or just sitting all day for work - gotta stop crossing my legs...
Good luck, and pass along if you figure out things that are productive!
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Re: Peroneal tendonitis
Thanks all for taking the time to give advice -- it's good to hear that others have worked (or are working) through it. Sometimes you start PT and it doesn't seem to be doing much, so it's good to know the things that have worked for fellow hikers. Cheers