Godspeed to anybody suffering. This was my first and only injury in all my years of sports. I wore shoes that weren’t meant for running and suffered the consequences. It was painful to walk for at least a month or two. I iced my ankle/foot and did the exercises. At times I wondered if it would ever go away. But yeah a couple years later I’m back at it and haven’t had any issues since, so there’s hope for you guys!
@@SB-do1bu it took me “only” a month or two before I could play basketball and run like normal. My point is, I haven’t had any issues since in what is now 3 years
I have pain on the outside of my ankle that I suspect is peroneal tendonopathy, however the pain also runs up the outside of my leg to the outside of my knee. Can peroneal tendonopathy cause that?
Wow what a great video! Thank you so much for making this. I have had this pain off and on and couldn't figure out why or exactly where it was coming from. It all makes sense now.
Love this video, thank you so much! Especially appreciate a couple of points: strengthen EVERYTHING up the chain of the leg, not just focus on the ankle (yay!), and your comments about using orthotics as a last resort, as opposed to an immediate go to. Love it. Do the work to resolve the issue.
Thanks for the video! Really helpful! How much walking in total time in a day (errands + strolls) could be considered relative rest before it should be regarded as exercise for peroneal tendinosis?
Well done! Thank you. Now I know how it happened. I was running in Central Park NY on an unever surface and at a faster pace than usual and I briefly rolled my ankle on the outside. I can still run, it’s just sore the next day. Thanks for your advice and suggestions !
Do you think flat feet also cause this? I have flat feet and have peroneal tendinopathy on both feet for a couple months now do. Do you think fixing the arch can fix this? Followed by strengthening muscles?
@@SportsInjuryPhysio went to the doctor today and he said it’s my flat feet so I don’t know who to believe 😂 he told me to get orthotics and use kt tape if that doesn’t work then it’ll need surgery. Wanna know your opinions?
Excellent! Thank you so much. You have helped me with a problem that has plagued me for several years, even after peroneal repair surgery. I am so grateful and am now on the road to healing.
This is SUCH helpful information. Thank you for the very thorough walk-through! I have struggled with this for years but now feel empowered to move forward more able to care for my body. Grazie, graze!
Oh. Just started this. Just soreness after walking and running but very light. After 22k run it’s appeared. Good to get on to it early! Thanks for sharing!
I’ve had this pain below my ankle that sometimes can’t even stand on my foot for like 9 years. It hurts bad after I play soccer, but I don’t play anymore cause of that; or whenever I walk on uneven surface for long period of time. I haven’t ever seen a doctor about it due to money issues. Am I stuck with this pain forever?
Hi Chris, You don't have to be stuck with this issue, but the only way to get it better is to have it diagnosed properly so that you know what is causing your pain. You can really know what exercises to do etc. if you don't know what is wrong. Could you save up over several months to see a sports doctor?
Thank you for this video. I have this exact pain for about two weeks now and since the virus is going around I am avoiding to go to the Dr. I'm sure mine has to do with my shoes. I have been wearing my crocs around for weeks now and well now my foot hurts. I have some better shoes and inserts I'm going to try. I have been told in the past one of my legs is slighly shorter than the other. Not enough to need any special shoes or anything but I'm almost certain it is my soft shoes and uneven ground that is causing my issue. Thank you for explaining where the pain would be and what to do about it. I think I can correct my issues with better footwear. 👏 👟 👣
Hello! I had this just this week. Apparently, when I was using my Nike React, I did not have this. The only time it showed up was when I used a stability shoe (New Balance 860v10) as I tend to overpronate and suffer shin splints. Now, the shin splints are gone and got replaced by PT. :(
Great video, thank you - have been suffering from this for almost a year but was misdiagnosed for a long time ... about 4 months ago was told to stop running altogether as it was thought maybe to be a stress fracture in heel - only an MRI showed that it was in fact a tendinopathy ... waiting now to see physio in early October but started many of the exercises you've mentioned. Depressed though that I've not been able to run for so long ... and holding off till I see the physio.
Excellent video, thank you so much. Helped me figure out the pain I've been having for over a year. And to think, I was just thinking about buying some Nike trainers...!
Thank you for this. I went to see my Ortho Doc today and I have Peroneal Tendinitis. I have to get fitted for a Ankle Stabilizer tomorrow and I'm going to physical therapy on Wednesday.
Hi, do you mind sharing your physio therapy plan for tendinitis? I’ve had this condition for ages. It really limits me, been struggling for months. I’d really appreciate it if you did. Thank you.
Awesome that you are getting some help. I am also going to try my own ankle stabilizer and different shoes. I'm so grateful for this video. It was incredibly helpful and informative. I hope the pain goes away soon.
I've been seeing a podiatrist who has been trying to treat me for plantar faciitis but in doing research, I don't have any stabbing pain like others talk about and my first concern in seeing my doctor was the swelling on the exterior of my ankle and the pain extending along that down to my arch... it seems like THIS (Paroneal Tendinitis) is exactly what I have. Used to sprain my ankles all the time. Thank you so much for this video! ( Should I see a different kind of doctor??)
I development peroneal tendonitis of the outside of my right ankle without any injury at all. It seems really strange. I had lost some weight and muscle mass which i believe has put more pressure on my tendons as they have to work harder. Its been 3 months now and there is no improvement.
Thank you, this video helped me understand my issue which i'm facing since 5 months and i still haven't recovered. I've visited a couple of doctors and i still have the same issue. Can i get some advice which could help me recover?
The point about the camber was a revelation. I thought I was running in my sides to over compensate for my bunions. However I realize my right foot hurts when I run towards traffic but my left foot hurt when I ran on the right side of the road during a race recently.
Thanks for this video ~ I’ve been dealing with mine for a year now. I’m convinced it’s the peroneal. I have a lot of swelling/inflammation on the outside ridge of where the tendon lies. My Chiro said it was more the Achilles so glad you confirmed it, now I can escalate to my ortho. Thanks again!
Thank you Maryke, very clear and informative. I have tripped over the stairs during covid-19 lock down and i used my left foot to stop me from falling down - it hurt a bit but I never thought much of it as no apparent injury at the time however getting back to work (I am a tennis coach) just the last 4 weeks i have had this bulging bone on the side of my foot and that pains me a lot....I am having a musculoskeletal appointment on Monday to see what's going on but I thought I'd get your opinion.
Hi Andrea, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I just don't know. I've had this for 2 years and cannot fix it. My physio says to strengthen it by adding more and more weight gradually. But that just makes it worse. I really have no idea where to go from here. I'm told to strengthen--- but strengthening gradually makes it worse.
Hi, if the exercises are making the pain worse they may not be the right thing for your tendon at the moment. Sometimes it can be that the resistance or weight is too much - try reducing it down and just do what you can do without pain. Sometimes it can be about how far you move your foot and if the tendon is compressed or not - try limiting the range you work the muscle in. xm
@@SportsInjuryPhysio thanks for the response. It all just seems counter intuitive. An overuse type injury being treated by gradually adding more and more pressure on it. And how do you know how much? Well if you hurt it again, it's too much.! I dunno---- it's just hard to see the end game of recovery in this context
can one slightly longer leg ( as a result of longer sitting periods during work) cause this pain in the foot? I have a red line sort of a mark under my ankle and 3 red dots on the side of the foot where the tendon joins
I have been having lateral ankle pain and pain where the foot and the leg connects for 7 months now. MRI showed nothing signifcant besides cyst in between like I said....Doctors wont give me answer...what should I do
Hi there, You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I was diagnosed with tendinitis in my peroneus brevis a couple of weeks ago. I got a cortisone shot, and it was really feeling good. I was still taking it sort of easy - not running or dancing. But then, I got on the GHD apparatus to do razor curls, and during the hard extension phase of the ankle, something sort of snapped or popped, and it's been hurting a lot since then. I can still move a full range of motion, but if I step weird like on something that isn't flat, it irritates it again. I have been icing it and wearing a boot when it's really hurting. Not sure exactly what to do now.
Hi Meredith, The problem with corticosteroid injections is that they can make the tendons vulnerable to tearing and what you describe sounds very much like something may have torn. I would suggest that you have an ultrasound scan or MRI scan to see what has happened and to help guide what treatment is needed.
Another great video from this dear lady. Thank you. I have seen a physiotherapist and done all the recommended exercises for many, many weeks including strengthening the gastric and the soles. Unfortunately the pain, though subsided, is still there. Last resort..orthotics. The chiropodist showed how I was applying too much pressure along the lateral side of the foot and thus also throwing my hips out of alignment.
This was excellent for me really informative, I’ve had this recurring for a few years, it’s been so bad at times I even gone and had an X-ray as I was sure I’d broken a bone in my foot, even though I hadn’t impacted it at anytime. I also went to a private clinic who immediately tried to sell me very expensive made to measure insoles, it’s sad when you put trust in people and the first thing they do is try and exploit you. Thank you so much for this I have new information to which I can work on and maybe I’ll be in touch if needed.
I’m wondering now if my Teva sandals may just be a bit too flexible causing this? Any suggestions on women’s hiking sandals with proper quality support in 2024?
Great video! I have exactly this for long time, until now with your video I understand that the clips I use for mountain biking are making it worst! I will change that! Thanks!
What if the symptom is pain right on the head of the fibula? Feels like a band is painfully running over the bone head almost every time i flexion/bend or straighten the leg.
Hi I have got peroneal tendonitis and there is effusion around the insertion of peroneal Longus and brevis at 5th metatarsal and I have a pain around cfl its fine when I am at rest but gradually painful with walking it's been 8 weeks since I had medial gastrocnemius partial tear at present I don't have any calf pain I had started calf strengthening but the ankle pain slowly grown up and started worrying me I had an MRI done yesterday and found peroneal tendonitis with surrounding edema . I am prediabetic and keep my self active with cardio training it's been two months now I am idle what would be your suggestions. I am worried about it.
Hi there, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I have had some pain on the lateral sides possibly because I walked+ run about 20 km for four days straight...now I am on rest as local doc told me to rest and got some muscle relaxants, however, the pain is back and I saw your video...what your advice would be to get rid of this pain..should I rest completely for may be 3 more days...I stopped working out
Hi Vikrant, you have to make sure that it's not a stress reaction in the bone because if you're doing so much exercise and you're not used to it then you can cause yourself stress fractures. I would suggest that you consult a physio who can diagnose it for you and give you the right advice. Hope you feel better soon. xm
@@SportsInjuryPhysio hi ....so today's my 6th day of rest....and I am feeling pretty good now...u know not feeling that jerk I was experiencing 2 days before...so I think I am good to go for the normal workout routine (obviously not the previous one) I have had good rest for past 2 days and I think that has what helped a lot..and hey thanks for your advice as well...I wish u all the best .. thank you
Is this often confused or seen in conjunction with IT Band problems? I’ve had a pain on the outside of my lower leg and knee, exactly where the peroneal longus runs and attaches. Everybody tells me IT band because it’s usually my knee that hurts the most. However, my shin swells after long runs along with lower lower outside knee pain. In the past few days, after taking months off running, my feet are SWOLLEN with symptoms suggesting peroneal damage. Wore cheap dress shoes that were too tight over New Years
Hmmm, this sounds as if you could have compartment syndrome or something - it doesn't sound like ITB to me. Your peroneal nerves run in that area and if they are compressed in area of peroneal muscles it can cause pain higher up where the nerve wraps around the fibula. If you're not having any luck with physios then it may be worth consulting a sports physician - they are usually very good with diagnosing this type of thing. Please let me know the outcome. xm
Thank you for the reply. The swelling ended up being dehydration and myoglobin killing my kidneys 😧. Need to take more breaks and drink more water. Luckily I don’t think any permanent damage was done but still waiting to speak to the actual physician. As far as the chronic pain mentioned above, still a mystery. I was thinking about seeing sports physician for a while now - I think I’ll go ahead and do it now. Thank you!
This was extremely helpful. I used the wrong shoes for walking/running two 5k in recent times. Will try these exercises and going Sunday to get running shoes 😅
Question: I primarily experience pain from below my ankle to the side of my legs, extending to the side of my hips when I stretch my right leg while sitting. Could this be peroneal tendinitis?
I’ve had this for so many years in both feet. The only thing that helps is literally squeezing my feet while massaging them and it’s excruciating but usually gives some relief. My hubby massages my feet and I well up with tears it hurts so much. I’m so happy to find a video showing exactly what I’m feeling. Thank you! I’m a daily runner and I’m guessing this is why I have the pain.
Hi Julie, I have actually sent you an email in response to your message on the website - did you get it? If not, it may be in your spam folder. Otherwise you can email me direct at info@sports-injury-physio.com
My foot tends to supinate and I have chronic tightness in Achilles and calves. I believe this is causing my shin splints. Recommendations for a fix to go after?
Thanks i thought i had plantar but it's definitely peroneal tendinitis. I'm a marathon runner so I've just been coping with it but now I'll do strength workouts 👍
P.s i do think this injury got worse with time after i bought stiff under Armour shoes even with orthotics they just dont bend like a regular shoe. Thats my thoughts on them and my feet were always tired and sore.
I think I have a subluxing peroneal tendon. I have hEDS, a general laxity in my joints. Few months ago, after some feet stretch movements, I started to feel popping and snapping on the outside of my left foot. Since then I have tried few rounds of weeks resting, but not with good results. The pain is localized at the peroneal tendon, on the retinaculum area. I think the retinaculum is quite loose. I feel this during walking, but not all the time, and especially on the rotational moves of the foot. If I walk more on the tips of my feet or wear comfortable sports shoes, I do not feel the snapping. Is it possible to treat this conventionally with stretching and muscle strengthening exercises? Thank you.
If you have hypermobility, you should stay away from stretching. Definitely always try 6 months of conservative treatment first. I would suggest to try and wear those shoes that stops the clicking as often as possible because that will help to take the strain off the retinaculum and allow it to settle down. Work on foot arch strengthening exercises but don't go into outer ranges of ankle movements - stick to movements in the mid ranges to allow the ligaments to return to normal. Hope this makes sense.
@@SportsInjuryPhysio Yes, this makes total sense for me! I have documented more these days on hypermobility syndrome, after progressively I started to develop problems and pain in most of my joints, my wrists are really a mess! Nowadays I have to keep them more and more splinted and avoiding using them too much. And every time I was in PT it was worse. I suspected that my laxity could be a a cause, although medical stuff didn't consider this a problem. And last thing I developed is this peroneal tendon subluxation. Now after some more research I realized I fit perfectly in the hEDS description, with all my other health problems. And I think what you have recommended me is what I should apply for all my joints: avoid stretching and to perform muscle strengthening exercises very slowly and keeping them in the midrange. Lastly I am quite scared to visit doctors and do PT, because usually the don't believe hypermobility could be a problem which could generate such pain and complications and that PT with intensive stretching and strengthening actually makes 1me worse. It's so frustrating. Thank you very much for your advice! I really appreciate it!
@@cezarina85 It's a pleasure - I think you're already ahead of most people with regards to how much you understand. Just slowly build your strength and you will find that even your wrists can improve. xm
Super informative video, thank you so much for this! I have just started training for a marathon and I think my new super spongey Nike React trainers are causing peroneal tendonitis in my left foot
I’m walking a lot more lately, decent pass walk. I’m having symptoms now. Noticed wear on the bottom of my shoes in the area where I’m having the symptoms too. Just wondering if I’ve got Peroneal Tendonitis. Walking with a significant limp and pain.
I had this problem for almost one year, i have had PRP sessions as well i still feel the pain, any suggestions plz, i have been out of football for year ☹☹
Oh wow - sorry, but can't really come up with specific suggestions without assessing you. Maybe find a good sports physio or if you've already seen one find a different one for second opinion on rehab? xm
Could this cause a callus under the base of the 5th metatarsal where the peroneal muscle attaches to? I have this pain but also a ganglion cyst on the top part.
A callus is a sign that that area of the foot is taking more pressure than it should - so it is a sign that you are likely supinating too much and excessive supination can cause peroneal tendinopathy.
Interesting... Completely ruptured my achilies, had surgery, a year and a half ago and haven't recovered even 50% with all the physio.. And I get pain on that peroneal region as well as my achilies 😞😫
Finally found out what issue I have!! God damn waste of time of a stupid NHS GP doctor, she was god damn useless. Thanks now I need to work out exercises to help with this issue
I didn't injure my left foot the foot dr say I have a tear tendon ,I went for therapy 12 hours it help a little, I keep suffering of pain burning and swallow. What can I do ? Help
Hi, best explanation out there. Thanks for sharing. I am struggling with my right leg for a while now, thought it was plantar fascitis, and followed the protocol. But actually, the pain I have the most is, when doing 1 leg balance exercice, at the top of both peroneal muscles. Would the treatment differ from what you explained here? Also, I am used to run with minimal shoes such as Vivo barefoot, for 5 years now, which up to last year helped me to build strong muscles and feet. If I understand you correctly, for now I should use shoes with more support to easy the work of these peroneal muscles?
Hello Ma'am,I am a professional cricketer as a fast bowler. I was suffered ankle pain exactly at side peroneal. But severe pain occur at the time I hit my left foot on land while bowling and after some time it becomes normal. It only occur during hit my foot on land. So please guide me what happened to me?
Iam footballer and I love runing since from lockdown last year I have been suffering from Ankle sprain damage that I twisted my ankle . So what advice will u offer me any ideas will be helpful surely . I love runing outside but when I finish my running I feel pain and scare my ankle to swollen I did all the messages needed for my ankle and also physical examination from doctor but still nothing helpful for me yet again I still suffer some pain while I didn’t broke my ankle . I wonder what the hell is going on my ankle .
I have pain behind my knee right near the fibula head as I was told by my doctor. He says I have peroneal neuritis. Can this cause knee pain? I’m not sure I exhibit the symptoms.
I have hypermobile feet (etc.) but I find very structured shoes to be quite painful... aggravates my sesamoid -- wearing orthotics I've seemed to have lost the ability to balance on one foot now that the orthotics have been doing all the work (and not a good job of stabilising the worst ankle). I am better with flexible shoes. I feel like I'm in a damned if I do and damned if I don't position. I'm going to work on strengthen my muscles giving myself a day off between.
Thanks a ton for useful info. What helped me against sharp pain is seated calf raise. Having a sitting job makes it easy for me to do seated calf raises through out the day.
I visited by GP surgery two weeks ago and was diagnosed by the in-house physio with Tendonitis in my left foot. My left ankle would become swollen during different times in the day and then the swelling would go away. My physio examined both of my feet and could feel a very good pulse with good blood flow. He recommended that I should exercise with swimming and cycling - so I attend my local sports centre and undertake aqua aerobics (45 minute session x 5 times per week), and I ride the bike in the gym. When my pain gets bad, my physio recommended me applying Volterol directly to my ankle and pain killers if need be. I am now experiencing a terrible deep burning pain and along the tendon that you described. On some days the pain is at a minimum and today, while typing this, the pain has become really bad, whereupon I can just about walk on my left ankle. I have tried wearing a compression sock, an insole because I was told by my physio that I have a fallen arch, resting my foot, soaking it in cold icy water, but I do wear soft lightweight trainers for the simple reason is that I have 'foot-drop' in both feet, caused by damage to the L4 and L5 nerve roots in my back, which have become compressed. So I use supports, which wrap around my lower legs and either a velcro strap around my shoe laces or the elastic 'Boxia' supports to allow me to walk normally and not trip over etc. I am 71 years old, have always been fit, then suddenly in August 2021 had foot-drop in my right foot (left foot-drop occurred in 1989), which then had an affect on my life with walking, and I could not run anymore. So, having viewed your video presentation, I shall try wearing stronger trainers / shoes that won't twist, to see is this will help my pain. I thought that it was my ankle bone itself that was injured, because the deep burning pain was emanating from the boney part of my ankle. I am hoping that my ankle will get better, so that I can get back out and continue my filming etc. Thank you for your video. Best wishes Alan, Rainham, Essex
Immediate relief after using a foam roller on the outside of my calf muscle this evening. I found a huge knot and worked it aggressively. I’m walking again.
When you start doing these exercises, should you be wearing shoes or be barefoot? I had a really bad sprain where when I fell, my left foot was pinned between 2 rocks. I fell towards my right side and I heard a loud crack. Thought I broke my leg but podiatrist said no. That I have a severe lateral sprain though. It's been almost 3 weeks and my ankle is still swollen, stiff. I am able to walk on it, but carefully and have a limp. It throbs when I first wake up and walk on it after a day of walking. I use compression and soft brace.
It is often best to start doing them with shoes on when your injury is still very sensitive - you can later move to doing them without shoes if needed.
I have injured my both leg about 3years ago and pain comes and goes in between these times (although i had visited some doctors but i think they are not skilled as you ) and still feels the pain and now it is getting worsen what should i do now ?
Thanks so much for sharing this. I have a 30 year history of tendonosis (not itis) in many joints, but it's been 33 years since my peroneal tendon was involved in shenanigans so I'm much less familiar with it. With the pandemic, it's hard to get an assessment and PT in the US, and I'm very keen to identify ways to minimize this tendon's irritation and rehabilitate while I'm trapped at home.
I’m recovering from bimalleolar fracture ORIF surgery. I’ve been weight bearing, and I am having so much pain in the outer side of my foot. Right where you showed that tendon attaching along outer side of foot. Can it be a tendon issue to to many weeks of immobility and non weight bearing? I’m unable to walk unassisted due to this lain, along with a few others in foot and ankle.
I had the top of my foot ran over directly in the middle. Had a bit of bruising and pain after it happened but that was it. It's now been 2 years since it has happened and now my big toe is very tender and hurts a lot, especially at night. It seems like it's stuck flexing upwards a little bit and i can't bend it at all. I've been doing a lot of research and I'm thinking it is checkrein deformity possibly. It seems to me that it's the big tendon on top of my foot that hurts, the one that runs into the big toe, because it's stuck bending my big toe upwards. I can't put any weight on it either it hurts like a mofo. The pain is right at the top, where the toenail is but sometimes my calf feels achey and some days my ankle will hurt a little as well, but mainly my big toe. Any ideas what it could be?
Hello, your video is great can we have an online video for me. I have a slight pain and in my right ankle it was swollen but now not but still have pain an lack of movement.
Hi, thanks for the informative video. I've had this injury for over a year now, when I rolled my ankle from running. I've been trying to rehab my foot by doing a lot of calf raises, foam rolling, skipping, single leg balance exercises, etc. However I still feel this sharp pain (only when I first get up in the morning or if I've been sitting for a while and then suddenly get up and start walking) just under the Lateral Malleolus which is really annoying. I wouldn't say it is painful but I can tell it is there. I'm thinking it is a nerve as you said in your video. Do you think you could treat this? If so I can talk to you via email or webcall? Thanks for your help
@@xbadandy182x Hi sorry to hear that. Mine got better, it turns out I had a bone cyst near the Peroneus Tendon which was causing the pain. I ended up getting a cortisone injection and that fixed it.
@@K.mersch Interesting. I had a cortisone shot in my perobeal tendon and so far - no improvement. I also have a ganglion cyst deep in my ankle joint they think may be causing some of the issues too. I get a lidocaine shot in the cyst to see what happens to my pain. Facing surgery.. depending on how the shot goes it'll either be tendon surgery, or cyst removal. 😔
When I run, the outside of my calf, the (long) muscle she refers to is SOO TIGHT. So painfully tight. Is that part of this? Any idea of how I can get my muscle to stop tightening up?
Check if your shoes are perhaps making your foot roll out more (supinate) when you run - too much rolling out of the foot causes that muscle to overwork and can cause it to tighten up
@@SportsInjuryPhysio I'll have to check. It happened with my old pair of running shoes so I just recently bought a new pair (different model) and its still happening. Maybe its my running form?
I hurt my Achilles tendon 8 weeks ago. Finally, I have no more pain when I walk but when I did walk I was walking more on the outside of my foot on the side of my injured Achilles to help with the pain. Unfortunately, now I have pain which I'm presuming is Peroneal Tendinopathy :(
this is such an amazing and informal video! THANK YOU. I do have a question though. I am a football player and I often get advice to use flexible shoes, with as little support as possible (on a daily basis and when running) inorder to maximise my intrinsic feet muscle's strength, flexibility and exposure to ground contact etc. which improves overall functionality of body/feet (hence the barefeet shoes trend).... BUT like you said in the video, flexible shoes also has an impact which can lead to overuse of ankles/peroneal etc. and can cause strains- which i have been experiencing... BUT at the same time, using supportive shoes with more of a solid ankle support (ones that are not very flexible), does not feel right to the foot... and it does feel like it restricts the full function of feet and its intrinsic muscles, it makes it overall more stiff.... and ankles and its mobility shouldn't be stiff if I'm not mistaken... I guess im wondering: is a combination of both the best? how do you prevent from getting strains with flexible shoes even though less support is common in the new literature now for improvement of body functionality along with ankle and feet health. Thank you! :)
It is all about making the transition slowly and actually strengthening your feet and ankles before spending all hours of the day suddenly in the very flexile shoes. So I would suggest: 1. Not wearing the flexible shoes too often to start with - likely only for easier tasks early on that don't require max control e.g. walking around in daily life 2. Use the more stable shoes for more challenging moves and playing initially 3. Build strength and control with band exercises and also balance board exercises But keep in mind that there really is no gold standard for these types of things - just because it works for the majority of players does not mean it is the right thing for you. It may be that your ligaments are much laxer for instance etc. etc. So find your own best option and listen to your body.
