Do you think you have Peroneal Tendonitis?

peroneal

The two peroneal tendons(A tendon is a band if tissue that connects muscles to bone) in the foot run side-by-side behind the outer ankle bone. One peroneal tendon attaches to the outer part of the midfoot, while the other tendon runs under the foot and attaches near the inside of the arch. These tendons are important because they balance the ankle and the back of the foot and prevent the foot from turning inwards repetitively. They are a bit weaker than the muscles and tendons on the inside of the ankle and are prone to injury as the ankle turns, rolls or becomes sprained.

Tears of these tendons do occur. One or both of the tendons can be torn. This leads to swelling, pain and a sense of instability behind the outside of the ankle. Occasionally the tendons can be injured.

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CAUSES 

Peroneal tendon injuries may be acute, where it occurs suddenly or chronically, where it develops over a period of time. They most commonly occur in people who are very active, where the exercise involves repetitive ankle motion.

  • People with higher arches
  • Runners who run along slopes which causes excessive rolling out of the foot.
  • Having a tight calf muscle will increase the tension in the peroneal tendon causing it to rub more.
  • Runners who are overpronators.

SYMPTOMS

  • Pain
  • Swelling
  • Warm to the touch
  • Ache above or below the outer ankle bone, which can happen during or after running, at night, or when you wake up in the morning.
  • Numbness or burning sensation on the outside of the foot

TREATMENT 

  • RICE!!! REST is extremely important with this injury, as it is most commonly cause by overuse. Ice keeps the swelling down, and the compression keeps the blood flowing to preventing from swelling. Try wrapping some ice packs around the area of pain and prop your foot on some pillow and lay down for about 25 minutes at a time a couple times a day.

rice

  • Using a NSAID’s (non steroidal anti inflammatory drugs) like Aleve or Advil can help ease the pain and reduce the swelling. Make sure to consult with your Doctor before taking these. 
  • Stretching!! By doing so you relieve the tension in your muscles:
While sitting in a chair, lift your right leg and gently place your outer right ankle on top of your left thigh. After bending your ankle so your toes point down, grasp your foot with your left hand and turn it so the sole of your foot points up. You should feel a nice stretch on the outer shin, hold for 30 seconds and release slowly and switch.
After placing the balls of your right foot on the step, hook the top of your left foot around the back of your calf. Lower your heel toward the floor until your toes point up. Hold for 30 seconds, slowly release and switch.
The wall stretch lengthens your peroneals and calves. While facing a wall, stand with your feet in a staggered stance and position your hands on the wall. Keeping your back leg straight, turn your foot inward slightly and bend your front knee. Lean forward and you should feel the stretch on your back leg. Hold for 30 seconds and switch legs.
  • Getting a deep tissue massage would also be beneficial as it can help reduce the tension.
  • KT Tape is an excellent way to help ease the pain and speed up recovery. Here is the application for Peroneal Tendonitis:

-cheetah g

 

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