I learned more from this video than I did visiting my orthopedic doctor and my physical therapist! I will absolutely be trying these exercises out - thank you!
As someone who ruptured the Brevis after an ATFL tear/rupture 4 months earlier, I can say that finding a HIGHLY TRAINED Ortho MD is crucial to proper corrective action. I feel the ATFL issue led to more excessive pressue on the Brevis leading to its eventual rupture during my ice hockey game. I have moderately high arches and the DPM's in my area want to correct the arch with a heel slide/DWYER oseotomy , 1st metatarsal osteotomy and tendon tenodesis. Well, I picked the wrong DPM sadly. That led to a revision surgery and another 6-8 months of therapy! It's been over 18 months now and I so appreciate this video on the topic. Pick your providers wisely folks!
Sorry if I missed this - do you recommend starting these exercises after a period of rest and you are pain free? Or can you start after the pain subsides a bit but still present? Thanks
This is the best video on RU-vid regarding this injury and its not even close. I just need to get over the fear of "over-doing it" - because my pain.. when it flares up.. doesnt just take a day or 2 to calm down. More like weeks. It blows. I'm consulting with P/Ts, and multiple surgeons here in MN. My last consult the surgeon reviewed my MRI. "Slight peroneal tendonosis" was all he commented. No subluxation or crepitus. He proposed a CT guided steroid injection.. and if after 6 weeks no improvement.... debridement surgery. Getting a 2nd opinion in a couple weeks. Guess if I want to avoid the knife I better get over my fear and get to work. Wish I could work with you 3 days a week. The level of care we get here is a joke. Rush you in, rush you out. Reason I am here is because the doctors don't give a shit and never could possibly point you to something as thorough as this video. Most PTs I've seen - they barely have even dealt with any cases of peroneal tendonopathy. Frustrating. Thanks for such a well done guide.
@@kylematter3174 Still dealing with it. Last thing I want is surgery so being patient to.. Hopefully avoid it. Steroid injection didn't help. Getting a consult for Shockwave in a couple weeks. Started getting massage on it this week - sports massage and graston from a specialist near me. I've been hurt for 6 months thus far. If I walk more than 10,000 steps a day for too long it just keeps flaring up on me. I stopped doing the strengthening exercises for now because I feel like its only making it worse.
@@xbadandy182x oh dude that's so great to hear! I'm dealing with some shit myself. Had sprained and tore my ATFL completely playing football, took 6 months to recovery without surgery (it didn't heal but pain disappeared and had no problems of any sort in running jumping etc, just couldn't play FB without brace) and Ithen took a hit from the ball at outer front edge of right foot at high speed. That messed something up and symptomps kinda look like peroneal. No swelling but pain just below the ankle at the outer side.
@@xbadandy182x how many months did it take total? I’ve been doing rehab for about 6 months and it feels like it will never end. Calf raises on a leg press and banded ankle eversions outlined in this vid twice per week. Any advice man?
Felt like i was going insane. Side of foot, under, and especially the achilles. Had specialists basically tell me it was in my head. 1 day could mow the lawn, next day couldnt even wear socks. Some days, both my left and right. Most days, just my right. Didn't stick to the exercises, so that's my fault. Cold weather is a killer, too. It's really depressing when you're a photographer / security guard / best cricketer on the planet 😅
Thank you! Why could 5 different doctors not explain this to me after my injury!? Grrr. They either do nothing or recommend surgery, its been 8 years of chronic pain and exhaustion
Thanks Dr. Surdyka! I'm a student working in a clinic and saw someone with a peroneal tendon injury a couple days ago. I was not very educated about this area and you couldn't have dropped this video at a better time! Thanks!
Brilliant! I have picked up this injury I the last few weeks. I am a runner and due to life strains neglected strengthening and strength. This a clear and safe instruction to rehab and avoid future injury. Thank you😊😊
I have been troubled by this rare injury for over an half year (my condition is partial tear), and finally I have found a helpful rehabilitation programme I could use!! Thanks so much for your selfless sharing!!
Someone landed on my foot when I was younger ,I thought it was achilles tendinitis but it turns out ,my peroneal nerve was inflamed so thank you for this video!
I was skateboarding and suddently when i was pushing i felt pain in my ankle a doctor told me it is tendinitis so i just did all of the exercises of this video to help me get back on my feet!! Im limping a little when walking it doesnt hurt that much is just discomfort and im scared to put all my weight in my left foot. Thank you doctor in sweating a lot also🤣🤣🤣🤣 great workout
This is just wow..after a year of pain..l now understand what is occurring…no help from medical people…now can use proper exercise for relief and eventual cure..❤️
I tore my peroneus longus where it attaches on the bottom of the foot. I have customized orthotics and now after 2 months of feeling good I am now in extreme pain where the tendons wrap around the ankle. This is awful.
What if the pain is on the INSIDE side of the foot, below the angle knob bone, at about the 5 o’clock position, whether leg is straight and try to point toes back toward me… instant, sharp, very isolated pain in this part of the foot.
While implementing these exercises do you think wearing something like a high top shoe would help support this issue since I'm having really bad heel pain and plantar pain with this? Bare foot shoes make is worse.
Do one for top of the foot pain. I have it, no swelling, no pain when walking, squats, deadlift, box jumps. But i experience a little pain when i run, in my last two runs specifically. Now i stopped all activities, about 18 days now. I still do core exercises, hip mobility, some foot exercises from time to time. Wanted to go out cycling or even just a 5K walk but afraid that if i experience some pain again, i'm back to even more rest weeks.
Well I started having an issue in that same spot. However, I can't have mris or ct due to metal from military shrapnel. Now my foot is so painful I can't move it. My Drs are no help. I tried these exercises and it does help. But the pain comes back full force if I apply any weight on it
Thank you, excellent video except for allowing knee to go forward of toes, I was taught to not allow that, and I still have my original knees working well at 64 y.o. ! I inherited weird feet though :/
Wow, is that a vivo barefoot? Anyway, I have plantar fasciitis, will these exercises work too? My mom i think has this tendinopathy. But we both wear hoka shoes because it just hurts to wear any other shoes. So i guess my question is, will the exercises still be beneficial when wearing hoka shoes or some supportive shoes?
Dr Marc, I have a question - when you refer to lateral medial malleolus for a traumatic injury - I don't quite understand. If these ligaments do slip, what symptoms would you have? I'm watching your videos to try to see if what I have is plantar heel pain or something else. The arch of my feet hurt as well as the heel but it doesnt feel like plantar fasciitis, I dont know how to explain
Im just getting better after 18 month bid with p. tendonitis on right foot. All kinds of burning pain, jabbing and throbbing pain horrible. I did not visit the doctor figured i could treat it at home and not miss weeks of work. I would get better than come back. Started doing stretching and excersises foot is responding well i can walk without limp and no pain so far. I will keep doing what im doing hope this problem never comes back.
I have had chronic peroneal pain for maybe over a year. It was very painful on my foot during the first few months, but the pain mostly subsided. In the mornings, I sometimes wake up and can't go back to sleep from the pain, but it seems to be mostly at night when I have this problem, and not during the day. Of course, right when I had the injury that caused this (falling off my bike), I had gone to a doctor and he told me to get some sort of physical therapy. I went for a few months and it seemed to help a little, but the pain persists, as I've stated. Do you think doing these exercises will make the pain worse or will strengthen my foot to be where it needs to be? Recently, I have been back into the gym, not really focusing on my foot at all, but doing squats and other exercises. I thought the general workout might just naturally/passively use the foot enough to not need to focus on it.
@thermoplastischesaethylend1046 , no, because of my injured hip, I cannot do exercises to help my foot, but it has slightly improved since I made this comment.
This is the exact problem I have. And cannot find any doctor to diagnose it and treat it for the last 4 months. Hopeless! Now I'll try doing these exercises gently. I'm so weak, in easily aggravated.
Tried the exercise, found out my left leg is so weak, always have a scoliosis and uneven hip and occasionally need to see chiropractor but the problem keep coming back, this is probably it ! I am going to keep doing the exercise and see how it goes, thanks for sharing ! Bless yaa mate 🫡
Thanks for sharing this. I actually had soreness while walking at the base of the foot and underneath where the tendon would connect to the base of the foot. The pain was getting worse as I walked after 5-10 minutes, but fine standing and at rest. The pain started the day after a 22k run, I thought I had pulled the tendon, but something with the calf was likely cramped and tight which kept the tendon tight. Simply stretching my calfs seems to have relieve the pain... Could this be related? What do you think?
Just want to say that this video is miles ahead of most other RU-vid videos in terms of evidence base and scientific validity. I just come from "Michigan Foot Doctors" video on the same subject, and it's - excuse the term - absolute dog shit in comparison. Unfortunately most viewers will never know this.. Thanks a lot, E3Rehab!
I feel my tendons moving around the right ankle. It doesn't hurt at all and I can run, jump and swim confortable. I've also been diagnosed with achilles bursitis in my left ankle. Would these exercises be helpful?
Thanks..! This really helped. Noticed solo leg slight instability recently, "rolled", felt tendon(s) pass over ankle, heard snap. This has happened quite severely about every decade since 20 (am 62).. Mesomorph n active..will include in P/T n routine. Try to be gentle w/fascia for awhile.!
Very informative video. Ive been struggling with peroneal tendinopathy since July 2023 and did an MRI scan last week but it did not show anything.Im better now but it still flares up with increased activity. Is it normal for this not to feauture in MRI scans?
Mate I’ve had this for 4 month now. I rested it for a couple weeks and then played about 30 mins of football and it came straight back after the paid was fully gone. I’m now having to rest again but I’ve a feeling it’s just going to keep coming back, is this normal?
Heel lift about killed me, the sharp pain omgoodness!! Thank you for these stretches. What brace do you recommend? I just ordered one yesterday, but curious which one you recommend
Thanks for this, my right peroneal hurts when I train calves while allowing the weight to push my upper feet/toes back on decline during full stretch with legs straight, feels like a slight stab/sting pain I genuinely thought there was a rock/stick in my shoe when I first felt it, and noticed it was my foot when I tried the workout without shoes, I don't get that feeling on my left foot though
I have acquired flat feet but I don't like reading into the diagnosis and just want to get out of pain and strengthen the feet. My question is if I have PTTD and peroneal tendonitis together, would you program help with both? I have trigger points in the calves and soleus, do this need to be worked out before I start strengthening? These scenario has cause much stress on the body. I want to purchase your program and I want to make sure it is appropriate. Thank you.
I’m 2 yrs post op of an Achilles rupture and have tenderness in my the peroneal tendon. Mostly the brevis portion. Can this be common for someone who starts doing bootcamp training 4-5 days/wk after rehabbing the Achilles?
Great video! I was diagnosed with Morton’s neuroma so I changed my shoes to Hoka’s. It seems after 2 weeks of wearing them, I developed horrible pain on the outside of my ankle. Ever since I’ve been wearing a ankle brace my pain has gone down 80 percent. My question is how long should I wear this brace for? Also, can new shoes cause this? Thank you so much!
Hello Dr. Marc, thanks for another really useful video. I've pinched my peroneal nerve a few weeks ago, which caused about one third of ankle dorsiflexion ROM loss and weakness in this movement, as well as a mild foot drop whilst walking. Does the same advice and exercise list as outlined for the peroneal tendinopathy apply to the peroneal nerve pinch or there will be any additional important things to consider? This might sound like an insignificant injury, but this affects balance, gait pattern and various athletic abilities, so I'm worried about the permanent ROM loss.
Is cuboid pain the same as tendinitis? I have swelling and pain right in the same ares, and when I went to the doctors office, they said I had tendinitis due to my foot becoming flat foot.
Hi, I have a question to which I can't find any answer myself. Is it possible to have acute subluxation of peroneal tendons without SPR tearing or avulsion ? Because on the time of injury (bouldering/rock climbing while doing pistol squat on the rock) , mine popped out to the front and was popping in and out while I was moving it, with loud popping sounds, tendon was visible outside the skin. My ankle was immobilised in a cast for three weeks and I am off the cast for a week now, started to bear weight on it, it does not snap yet, but I am scared to twist it inside. MRI radiology told that they do not see any ligament ruptures. How is that possible ? (p.s. after injury I could not take any steps, the leg would collapse and subluxate instantly, now I can, but the leg is not stable yet) Thanks.
I have the problem in both legs, when I do to much exercise the area will start throbbing both legs and travel down to the outside of the foot. The point is know your limitation.
I did physio which helped a little bit but some of these exercises we never did. I was able to do the flexion exercises laying down and was able to feel a little bit of relief right away. Super exciting!
Will this just be a constant battle that I have to continue to take care of? I’ve had the tendonopothy for years, it gets better with rehab but always comes back
@@hellball5Nope. Still dealing with this. I find if I focus on using my calf muscle and raising my heel its way less likely to happen. If I focus on just lifting the weight I tend to use my foot to push up the weight, and then its way more likely that my ankle pops. Hope this helps.
So I have a some tenderness to palpitation over the lateral most part of my left foot below the ankle. This has been improving as I’ve substituted my elliptical for running. The only other issue is a pins and needles sensation in the same area when I dorsiflex and invert the foot forcefully. No pain or worsening of symptoms during or after a I would run. This has improved. I’d like to ease back into running. I assume this is peroneal tendinitis though mild? I ice for 15-20 mine per day and have been doing some of these exercises each day. My podiatrist seems to be very conservative. She gave me no exercises to do and even nixed elliptical, bike, and swimming. Not very runner friendly I guess. I was a bit surprised.
Absolutely amazing video i was looking everywhere to find the problem with the side of my foot after a football injury and this video couldn’t of explained it better from what it actually is to how to treat it. Perfect👌🏼
Good video! Having subluxed my fibularis during a trek this summer. I have moderate pain and slight swelling at the groove of the tendon. Considering trying physical rehab as I want to avoid surgery. Its totally bearable but I want to avoid damaging more the structures. Ah, and this annoying snapping that I had to get used to, when doing forced pronation of the foot.
Is there rationale for the specific goal rep ranges? I understand that we want to induce a specific load response to the tissue, but is there reasoning in setting the bar at 25 reps for DLHR and only 15 reps for SLHR? Thanks!
