Guide To Treating Peroneal Tendonitis

Try Some Stretching

One way to relieve peroneal tendonitis is to try some stretching. It's important to stop stretching if the stretches are causing the pain to increase. If a doctor has told patients to rest without stretching, it is crucial for these patients to follow their advice. Controlled stretches can increase the production of collagen and improve the organization of the patient's muscle fibers. While recovering, stretches are a good way for patients to prevent issues caused by improper healing, shortening, or adhesions in the tendon.

One potential stretch is the 'towel stretch.' Individuals should sit with their legs straight out and wrap a towel around their toes. They should then gently pull their feet back until they feel the back of their leg stretching, and hold for thirty seconds. With a standing calf stretch, individuals will stand facing a wall and extend their foot in front of them, heel to the ground with their toes pointed toward the ceiling. They must then press their hands against the wall and slowly lean forward. When individuals feel a stretch in their lower leg, stop and hold the position for thirty seconds.

Wear Supportive Footwear

One way to prevent peroneal tendonitis is to wear supportive footwear. Supportive footwear can also help prevent a recurrence of the condition. Runners with peroneal tendonitis need shoes that can help correct their strides to keep their feet from rolling inward or outward. The condition is also more likely to affect individuals with high arches, so neutrally-designed shoes engineered to help with pronation are ideal. It's also helpful to have a high heel-to-toe drop in the shoe, which encourages the heel to strike the ground.

While this causes higher impacts during a run, it lets individuals roll through the stride and pronate properly. This reduces stress on the peroneal tendons in the outer foot. A shock-absorbing shoe is necessary for promoting healing and reducing stress with any running injury, peroneal tendonitis included. The entire sole should have good cushioning, with a particular focus on midsole cushioning to support the arches.