Peroneal Tendonitis 

Most common cause I find is from driving, especially the floating foot on the accelerator pedal. Stretch and strengthen.

Seriously could cry..at last after years of pain and visits to physios with them telling me I had Achilles tendinitis when I had pain exactly at that knobbly bit on the outside of my knee which was to sore to touch I can finally say that I have had great results concentrating on these exercises..thank u😁❤️

Totally nailed my problem! I've been to two doctors and neither of them saw the problem. Thanks!

2:16 is exactly what happened to me 2 weeks ago running intervals on a road that in parts had a slant. Add to this I have a high arch. But can't complain I am 61 and have never had this injury till now. Rest and stretch with strength sessions later. Fantastic explanation by you Dr. Ennis

You said you were going to link a video for physio tape, but i don't see that video. Thanks for this video! It will be so helpful.

Perfect timing for me, I just returned from a challenging backpack trip and that is the muscle that aches. Thank you!

I have been to 3 clinics and this is the best video I’ve found! I had no idea my hip was so weak thank you!

Wow. I’m gonna have to slow this down and repeat it over and over. Thanks for the lesson!

You’re awesome!!! I need this. Symptoms just started

I appreciate this information so much. I had my left knee replaced a year ago and subsequently my right peroneal longus muscle has been giving me pain, as well as well as ankle inversion cramping during sleep. Your clear and concise exposition is helping me deal with these issues. Many thanks

Magnificent video, precisely my training partner has been injured right in that area. When the publicity has jumped, it bothered me a lot and the reason, well ... for me it has been 8 and a half minutes of hypnotism. I love the intro. Beautiful 👀) Thank you doctor, you are a gift⚘

You are amazing! Thank you for being so clear in your explanations

Wow down to earth. I’m subscribing. Love your style hip and knee issues I’m trying these ty ty ty

This video specifically addresses problems I’ve had since an injury over a year ago. I think these exercises will help. Thanks!

This is perfect! I play tennis, started training for a marathon and developed tendinitis in my peroneus Longus from running in my new neighborhood on the really badly sloped sidewalks! It all makes sense. Hopefully with care I should get back to my training!

Awesome. You have helped me in so many was. I have that outer leg to ankle pain. Thank you once again

Just watched this this Dr is good I like her already will watch ALL her videos you will like her to she’s down to earth.

Thank you so much for all These Good informations !!! I‘m a Trainer and I learn a Lot here in your canal !😘🙋🏻‍♀️🍀

This as extremely helpful. Thank you 🙏🏾😊

My hips are weak and I have fallen twice. What you explain is exactly what happens to me. Thank you so much!

I have had both knees replaced this summer and I am having problems with peroneal feels like a nerve. it hurts so bad. I liked what you said about letting. the muscle rest is angry, you are right about that Great Job on the Video and instructions. *************

Great excise doctor! Thank you!

Thank you!! Very Helpful!!

Thanks 👍 always learning with your videos 💯🌺

Great as always

Phenomenal presentation.

I'm a massage therapist and usually work without any footwear. My foot has been killing me. To the point that I can barely walk or work. It's been really hard to move with this pain. Thank you so much for this!

Thank you!

great stuff!

I've watched many videos on this injury and you are the first to mention the hip which makes sense to me . Thank you .

Thank you I have been watching video after video of plantar fascitis yet my pain is beyond just the heel . I was struck by a car from behind she ran over the back of my heal although it was black and blue instantly it wasn't broken.but physio was 1 session before all the doors locked during covid and now with orthotics I'm getting the side leg pain knee cracking,, pain on the side of foot, spasms in the toes and the back of my heel the muscles are strained. Now I know where I stand with this.. and to give it a name at least. To my Dr. I've been dealing with knee pain and it shoots to my hip at night. Thank you for this video. !

Good info!

Thank you 🙏

Great info, always learning more about my body. Wondering if a massage would help too? But you have several useful techniques! Thanks.

Your videos are clear and concise and to the point. Thank you. Do you have a video on diagnosing what is the cause of the shoulder pain? Thanks.

Thank I’m excited to try these. Will let you know the results

Nice job

Yes, no one gets it but you! I suffer from spasms and use a theragun and stim on it as well. Thank you for more information on this topic. You have great legs! ❤🙏😊

Thank you!! I sprained my ankle and broke my fibula 2 months ago. Seen my ortho doctor 3 times. He has not given me even 1/100th of the info or explanation of why the outside of my leg etc is so sore - like growing pains.

i do get that pain at times so cheers on how i can treat it x

Thanks for this amazing video! My son is an elite distance runner. In May, he began experiencing extreme lower leg tightness during runs. It’s totally fine after. He also had a cuboid bone stress fracture in June and took 6 weeks off. That is now healed, per X-rays. Since coming back, he’s experiencing similar lower leg pain, though not as extreme. It is always in both legs, however one day he’ll have gastrocnemius tightness, the next day it might be the front outer shin, and often tightness in the bottoms of his feet down the middle from foot pad to heel pad. It’s always the same area in both legs that day. He’s seeing a PT, doing lots of stretches. It does seem much better if he takes ibuprofen before a run. Not running is not an option for the next 3 months. Any advice for him?

This I have to comment because I've had this for 14 years and have just lived with it. Long story short, podiatrist said the plantar fasicitis was the thing and to get orthotics. Did that and I've managed as best I could, learning to live with it. I did get quite good at KT tape but that is short term solution at best. I understand it better after this video and will use your approach. Yoga has helped some as I started that during covid and am quite hooked on it. I may even buy your device if I can't find a substitute here.

Thank u for this❤

Thank u kristie.. u made my day.. I also thought its plantar fasciatis.. n telling that it is due to ankle injury

And now I know. Thank you

I have had pain in that lower to mid outer calf for YEARS. I can't walk quickly or run and I have a hard time walking on an incline/hill without both my legs burning to the point of needing to stop, stretch then and limp home after 5 minutes. It is super frustrating as I would love to run or move without pain in my calves. I have seen multiple professionals about this and they just say get better shoes or try inserts, which of course I have tried without much success. I will start doing these exercises to see how they feel- it would be a god send if this cleared up this issue! Thank you for sharing!

Thanks

I started to develop two areas of pain 5-6 weeks after TKR..Total Knee Replacement..First pain IT Band, got this corrected by visiting a Stretch location, however because an area of the stretching involved the outside of leg it aggravated these muscles thus this video will help Alleviate the pain

Thanks a lot. I've got very bad footpain. First thought it might be the plantar faciitis thing. But I think something had a tear on the side of my foot because I felt something give away there. First thing I did was get new shoes as I noticed my older ones need replacing because the sole was worn out at the back outside edges. Then I read older shoes can cause problems. And I read new shoes could cause problems. Then I saw your video on weak hip muscles and now this video. Its been about 6 weeks of varying degrees of bad to excruciating pain. I can only tolerate about 10 minutes of walking. But my gait is affected too as I can't do normal walking. And everywhere on my lower leg where I poke my finger I experience pain. Now you gave all those lower leg muscles a name too. I'm done now. I'll have to exercise all my muscles for weeks to get a new wheel alignment so to speak. I've started on pain killers and anti- inflams which I did not want to do, but life must go on and I can't live with the pain any longer. I'm on the wrong side of 65 and my winter weight is remaining put. I can't walk it off this summer. And extra weight doesn't make it better ey. But thank you dear for clearing some questions up. Theres a joke out there about a blonde patiebt demonstrating to the doctor that wherever she pokes her finger in her flesh, she experiences pain. The doctor eventually discovers she has a broken finger. I'm thinking about that age old joke many times. It describes perfectly how things are my end 🙃

Another very useful info package in a nutshell, thanks doc. Quick question: what is your take on barefoot shoes, or walking/exercising barefoot? It is claimed that today's very hi-tech shoe soles may be the root of our joints' problems.

I had this I could hardly sleep the it so painful, turned out it was a form of gout from coffee ☕️ stopped coffee no more pain, even my knee on the same leg feels better.

Amazing, I have had a pain in my foot right where you indicated. Never a pain in the calf. The pain as if I might need a wider shoe. The shoes I where can make a difference.🤔

Thank you for the useful information and exercises! I will do the "Sassy Teenager" and those modified calf raises after class. I had to rewatch the video twice because I get distracted by the beauty LOL

Hi Dr. Ennis. I've just seen this video. YOu have a great look, great spirit and professional presentation. I ordered my bands just now and (getting them by tomorrow) and will try this your exercises out. I am going to let you know how it goes after a couple of weeks. Fingers crossed. Where do I get that 'Durma Edge' from? Thanks

I have no foot pain, but those muscles on the side of the lower leg are horribly tight and sore. I hope these tips help, Thanks!

Hi Dr. Ennis! Thanks for the awesome video, I have a question for you. This area on both my legs/feet gets very very sore (actually burns with a fire!) when I begin jogging, or if I do high impact cardio (like anything with jumping). Do you think these exercises will help prevent that pain from starting up? It's only if I power walk, jog, or jump too much. I'd love to begin jogging, but this pain shuts that down within about 30 seconds of starting. Please let me know what your thoughts may be if you see this, thank you!

Hey Doctor, can this condition cause, additionally to the pain, a bit of tingling in the affected part of the foot and lower leg? Not really tingling and not really numbness, but something of a weird sensation that I cannot explain. Also, I get the pain mostly in the lateral foot, but in the beginning it was spreading upwards the outer lower leg. Please answer me, thank you so much

Diagnosed with tendonitis from running. It is excruciating walking days after. Another big problem that I always thought was a fracture was under my foot between the ball and the heel. It hurt for 6 months. I had 10+ ankle sprains from BBall and army. Like grapefruit size sprains. Are there any pre or post running exercises that can help the outer knees or under foot. Thanks for the ab work outs. I am supposed to do PT, but in France, I prefer English. Thank you. And I am happy to have found this channel.

When doing the first exercise, as I press downwards towards the ankle (when I get past half way) I can feel something (a tendon or nerve) pop out and in around the ankle with a twinge. Does that sound like something is out of place? Thanks for the video!

I’ve had fusion on my lumbar spine after a ruptured disc. The disc fragmented and was scattered in my sciatic nerve, leaving permanent damage down the lower lateral leg. Also had total medial meniscus tear and repair, removing most of it leaving bone on bone. For years I have had severe muscle cramping in that leg. A night with a very bad cramp turned my foot extremely outward. Now I have a longitudinal tear of my peroneus brevis. I’m wearing a stabilizing brace to avoid a surgery. Had enough of those. Now I’m finding these videos and wondering if I can stretch and strengthen my way to being out of pain or do I have to have surgery for the tear first.

That’s was great, I have found out by pressing on that side of the knee area helps relieve the tightness, I like you last exercise the slight knee bending and using the chair to pull an elastic band or a belt. 👌👍

That is great stuff. I’m trying to recover from Achilles tendinitis on my right leg and I definitely think I have peroneal tendinitis as well because of pain that I often have on the top of my foot on the right side. I’m also dealing with a cavovarus deformity on my left ankle.

I have little skin indents( blood or else, vessels or tendon) in the peroneal brevis part due to squats, perhaps some injury a long time ago. Right foot,/leg. Also I sprained my right jumping ankle.. Some fat man was falling down on me while I had that unlucky sprain. ANyways I walked after a week and a lot of bluish swelling. But now although I know that shoe was kinda dead, I ran 10k and in the end of it I felt something that felt like a torn calf or soleus maybe. It was like moving tension. Under stress although I was still. I couldn't walk for a few days. It was intense. But what bothers me, although it is clear what peroneal tendonitis is, I have perhaps cuboid syndrome as well, beside enlarged bursa behind heel from bad friction in running shoes. Luckily now they remove the hard heel counter and place their pillowy sponge. So to the point. My heel, the calcaneus on my right foot, always ruins the left part of every new right shoe. Likewise I think that the plane of loading phase is inclined towards the arch, instead of 2 points..there is that third, loss of force direction, pronation. Actually tibia fibula don't stand straight in symmetry like on a healthy foot, but rather angled towards right, away from arch, targeting peroneus brevis. Meaning: foot plane is rotated towards up right. Chiropractor says no. He says it is not cuboid, it is tendon. But when I knock on it, its sound is that of a bone, not soft tissue as on my left foot. But he never explained why my heel doesn't press in the middle like a healthy left foot. Actually on every run, especially when weather ionization is present, during phase seasons transitions , it attacks p. brevis..Cold/ warm acclimatization kinda stiffs p. brevis and it aches. It aches in the down part of the stomach as well. My ankle is like I went floor down. And from there it starts to attack the right side along the metatarsal and left side of heel..from there sometime arch and big thumb. I really wish I could simply unplug that position. stuckness. Angle of freedom. I can move my foot in rotation and up towards my knee and in reverse down. No problem there. BUt it feels wrong. Like someone placed a rod or a bar into differential gears, from the tibia that rolls towards the arch..It constantly reminds me of the area below the right heel talus. Like warm fuzzy, loss of foot feeling. That light unawareness of gentle ...sort of flying really. We don't appreciate what we have until we lose it. Like added weight..or felt foot weight like it is some part of a mechanism that relies entirely on certain movement that is clogged now. Usually the weight of the component is not important, but the way the whole moves. So it feels like cuboid manipulation could be it. But nobody listened. So now the entire weight is pressed on that lateral right side of the right leg and right clicking below the right side of right foot heel /talus..Taking a bigger angled heel or sole simply won't do it. I even found a guy that offers some inventions on how to raise an arch. Although I have a good arch. Muscles below foot are rarely relaxed. Maybe 3 to 7 runs a year. I kinda absorb IR from the Sun in summer and do more movement and overall raise the performance of my body ..and kinda pass that good vibe torads feet. I learned and improved running technique and I also do some exercises that I never did in the past. Wish I knew it earlier. It really gives me a decent headache when I watch people ruin their legs on asphalt by the way they run. Nobody uses the loading phase of the arch any more. So in all this mess and confusion my real problem is lost symmetry, or maybe some weak muscles. Nevertheless, the part under feet that I feel while walking suggests it. Left is like a teddy bear . Fingers are stretched and relaxed. Loading is not noticeable. Foot is light. Nowhere on the left I have visible blood vessels. Even in dead shoes nothing aches. And the balance on the left is A ok. Balance on the right thou, : I fall towards the left. Line that goes under the right foot from the small finger towards the heel: is the place I hit(walk over). I don't feel my fingers contact with the ground. And my heel hurts on the left. LIke someone cut my foot with a katana. Across talus. Stretching of fingers on right aches. Nothing special. BUt I noticed it. Also if I stretch my left foot and place my right foot on the left thigh muscle that bump or cuboid (or tendon ) hurts( contact with ground) if I lean forward to improve stretch of hips etc. Tib raises help in running but not with this problem. Hip raises too. I do calf exercises, but not the soleus variant. My bones in my foot in the tarsal and metatarsal area seem like crushed mashed potato.Yes, the observer sees them but inside out is 180 degrees flip of what is real. Thank you for the effort to teach us!

Look like that deadly foot work

I tore my peroneus longus where it attaches at the base of the toe. Was feeling good and wore custom orthotics for 2 months and then about 2 weeks ago my ankle and the bone where brevis attaches is killing and I can barely walk. Don't know if it's the orthotics or what is happening. Just overall depressed now. The tear was a little over 4 months ago and I was doing so great and now I don't know what to do/think

I get this pain (and terrible knots/cramping) whenever I start up jogging intervals. I have to stop and stretch it out halfway through my one mile walk/jog, then foam roll it when I get back home. It never happens any other time unless I jog. It’s terrible!! Hopefully this will help me.

I did deadlifts Saturday morning, and then in the afternoon I ran 3 miles after not running the prior 2 days and got I think peroneal tendonitis. Did I just run too much last week or was it the deadlifting followed by running?

My pain in the upper middle area and happens when I'm driving to or from work (35min) or running errands. I haven't had any injuries, but it's in the upper and lower area. Could changing my chair position help?

Thank you. Where is the kinesio tape video you were going to link?

I have pain in side lower leg and not in foot.. Will these exercise applicable for this pain or it's due to gastrocnemius muscle

I don’t on any pain in my legs but on both feet on the outside. I get a knot or a bump on the side of my feet that get very sore. I’ve had this issue for over a year. I run about 50 to 60 miles a month. I walk 130 miles a month. I can’t figure out what’s going on.

Is there a connection to sciatica? I seem to have both a hurting butt and the leg/foot pain.

letras en español por favor, esta exelente el video

Is it normal to have a pain there when you stand up from sitting position? This is so strange because nothing hurts when walking or sitting but as soon as I stand up I get this burning/numbing pain that’s sometimes associated with pins and needles on the bottom of my foot. I need to massage it hard, walk or do stretches so the pain subsides after 10-15 mins. It’s only my right leg, but sometimes my left one hurts a little too. I did have a bad sprain in my right ankle few years back but didn’t have any pains until recently. There is no redness or swelling so I don’t think it’s DVT. I’m just a few lbs overweight. So puzzled what could be the reason before I commit to seeing a doctor. Any input would be greatly appreciated.

I been having pain in the middle area of the fibular tendon(outer side of my 2 legs) for the past month and a half, after over training while jumping rope(about 45 mins), trying lo learn double unders. I let it rest for 1 week or 2 with no jumping, but same day I re started jumping rope, the pain cameback, again rested for a few days with no jumping.... I have tried stretching, rolling etc, warming up before jumping, and sooner or later the pain comes back..

Hello mam ive pain in the same leg side you mentioned basically im crickter and after bowling my leg pain so much this pain is from two years plz give me some solution to fix it

I feel like I’ve learned more about the anatomy of my lower leg in this video than I did from the drs that I’ve went to for “just an ankle sprain”. 4 months in a still in pain! PT is killing me…🥺

I have the now it so painful I want go back workout

Thanks for sharing video Very helpful

Would you recommend any eccentric exercises? they are often useful for tendon issues

Can popping your ankle, like a LOT, cause this soon? 😢

Do you have a link to a video for KT tape for this issue?

hello . i have a question my wife has a simaler pain but it is the inside of the foot . any idea

Hi Kristie, can it also be caused by wearing a certain kind of shoes? I find I get pain down both legs but find some nights I get cramps on the top of my foot just above that bone.

Sometimes I have a numbness on the outside of my quad from the hip to almost my knee. Doesn’t really bother me, just a strange feeling.

Sort of forgot why I was here 😂😂 thanks tho 👍👍

Hello Dr may I ask , Can you have pain and numbness to the side toes or is that different?

How do you know if your fully torn it? What test do they run? I’ve had pain for two years and my ankle is weak and feels like it flaps a little. I’m in a boot right now.

what is the piece of metal you use ? its says Derma edge

Do you recommend a ankle brace? For this issue or ??

I have some pain in that area (only while running) and feels numb (slightly) at rest. Other than that I have no other pain/tenderness locally. Is it still tendinitis? Post running, this area feels slightly weak.

I'm a professional Ballroom dancer and was diagnosed with Peroneal Tendonitis after having had an MRI. I've been in a moonboot for two months already as the orthopedic surgeon told me to keep it immobile but it is not getting better at all. This is so frustrating as my entire dance company is affected by this. Have you heard of taking this long to heal? Should I rather take it out of the moonboot and start doing these types of exercises? I know you will probably say you are not a doctor and I should follow the doctors advice but doctors over here in SA is a joke sometimes and more than once I got told to do things which made injuries way worse.

How did you shatter your ankle? Ouch. I’m struggling with both ankles, a burning sensation.. I’ve a history of weak ankles and took loads of time off walking then just went for a walk uphill and bam … overuse

I have pain localized to the fibular head that spreads to the back of the calf muscle after running. It started after wearing a new pair of shoes. Could this be due peroneal tendonitis?

Burning sensation

Great video, you are a beautiful woman.

My side foot is the only thing that hurts

Would excess walking on the outside of the foot cause this? I've been walking weird since my knee injuries and now I've got peroneal pain

👍👍👍👍

My pain on the leg is in the inside of the leg but in the same areas