Peroneal Tendonitis - Home Stretches and Exercise Rehabilitation Plan

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In todays video we talk about what Peroneal Tendonitis is, what causes it and what we can do to help facilitate rehabilitation for this condition.
What is Peroneal Tendonitis?
Peroneal tendonitis is an irritation to the tendons that run in a groove, behind the bony prominence on the outer aspect of the ankle. The two tendons involved are the Fibularis longus and Fibularis brevis. The tendonitis usually occurs because these tendons are subject to excessive repetitive forces during standing and walking. Certain types of feet (ex. high arched feet or feet with misaligned heels that are inclined or tilted inwards) tend to increase the repetitive forces that the peroneal tendons are exposed to, and predisposed these individuals to the risk of peroneal tendonitis.
Why Stretch?
Controlled stretching is known to increase collagen synthesis and improve muscle fiber organization. Better organization may result in stronger muscles and tendons after recovery.
The goal of stretching is to prevent problems due to adhesions, shortening, or improper healing in the tendon.
Check with your therapist to see if these stretches can help to decrease symptoms and maintain flexibility in the ankle and calf following peroneal tendonitis. Once over the acute phase of the injury you can start to focus on strengthening the foot and ankle to prevent the injury re occurring.
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Опубликовано:

27 дек 2020

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Комментарии : 263

@kaiserdo15 7 месяцев назад

I had a severe ankle sprain 1.5 months ago. With limited use and following the RICE method, I find myself about 65% healed. This has been extremely discouraging. Over the last year, I've lost 70 lbs and had recently found a routine that was a great fit for my style and end goals. Losing the ability to continue down the path I was on has been super depressing, and I was losing hope that I would regain full health in that ankle. It was truly affecting my daily life. After following this video once a day for a week, my gait has returned to normal, my ankle has really loosened up, swelling has gone down, and I've gained back so much of my range of motion. I can't wait to continue this regimen for the coming weeks as I heal and strengthen. I can't express how truly thankful I am that you shared this knowledge. Here in MI, USA, learning this from a PT in person would have been expensive, time-consuming, and inconvenient. Thanks for helping us heal, and I hope everyone here has the same results I've had from this video!

@BigTroubleD 2 месяца назад

I’m in the same boat. I have been meal prepping and working out and then I got this injury from a hike. I’ve been RICE-ing but realized I would need physical therapy to fix this. I’ve done PT before for plantar fasciitis so I know PT works. Hoping this will help me.

@anthonybegley112 3 года назад

Thank you for sharing. This has been a very, very long standing issue for myself, that has previously gone undiagnosed, until now.

@bronxrep2000 2 года назад

I have battled peroneal tendonitis on my right foot for almost one year. Different shoes, now i can only wear new balance running shoes. Ice, streatching, hot foot soaks, arch supports, and diclofenac 100mg daily seems to work. So far so good. Everyone is different. You have to do your own thing. Once you get older your body does not heal as fast. Good luck to everyone with treacherous ill.

@bronxrep2000 Год назад

@GarthanSaal444 compared to 6 months ago I'm about 85 percent better the burning, stiffness and pain are gone. I work 40 hours a week and walk 12000 steps daily so my feet take a beating. Also I did not see a doc. I self treated at home. Thanks

@matthewbrown2410 Год назад

@@bronxrep2000 I'm in the same boat as you as far as trying to treat this injury. I've had it for about 6 months or so, but I'm 55 and it is healing very slowly. I still get the burning, pain and stiffness. I think I need to get the new balance running shoes for this condition as the custom orthotics I bought start to hurt my foot after a little while in my current running shoe. Which new balance shoe do you have?

@bronxrep2000 Год назад

I do stretching the p tendons and calf's every morning. Nb 519 and 481 work for me. The walkfit insole icy hot and aspercreme few times a day. Stretching is the key because tendons get stiff. I still feel little discomfort in morning so if I don't take care it will come back . I also take aspirin. I'm 52 it started 2 years ago. It takes time and you can't get discouraged it will get a lot better. Goog luck.

@matthewbrown2410 Год назад

@@bronxrep2000 Thanks Richard. I appreciate the tips as well as the encouragement. I didn't know that aspercreme was used for this. I'll give it a try. I'll also look into getting those sneakers as well. I'm going to a new physical therapist this week. He does ASTYM, which is supposed to break down scar tissue and help regenerate the tendons. Not sure how well it works for peroneal tendonitis, but have heard of people getting it done for this injury. The last PT had me doing a lot of the same stretches in Travis' video, but he doesn't do ASTYM. I'm also considering getting a PRP injection, but it's expensive and has mixed results so not sure if I'll do that just yet. Good luck to you too.

@bronxrep2000 Год назад

@@matthewbrown2410 Alright. You have to have a plan b if first one fails. PT is the real deal I was basically crippled on one foot for over a year. I started to believe I was to live with this forever.

@user-dt3wv8nk2z 11 месяцев назад

Thank you so much, this is the most help full video I’ve seen yet.

@davidzamora2625 2 года назад

Feels like magic to me! I haven't felt to much relief in weeks!

@TracyK6066 Год назад

I'm marathon training and really needed these tips - thank you!

@omg_wtf Год назад

Been about five months until I finally narrowed my pain down to this. Some of the exercises I have been doing anyway as they seemed like a natural thing to relieve the pain. But this has been a great help so thank you. For me this all started when I bought some Nike Air Presto.

@dk_abuel 2 года назад

Thank you so much for this video! Well detailed. Hope this would help me recover from my previous surgeries. More power!

@hollyh501 2 года назад

Thank you so much Travis. I have severe calcific peroneal tendonitis (have never been a runner) and these exercises look so helpful.

@yvonnedarlingwoods8186 3 года назад

Fantastic video.. Love all the detailed information.. Stretches & exercises. Thank you..

@SloppyJoe671 2 года назад

The resistance band exercise almost immediately relieved the aching on my foot!

@rxotmfrxotmf8208 26 дней назад

Thank you for your time, sir! Much appreciated.

@ASTRALIND 10 месяцев назад

Thank you…good job 🙏🏾

@denisetracy3839 Год назад

Thank you Travis. This was outstanding. I got a few exercises from my foot doctor but this gives me something more to add. Great explanation. I hate being told to take a break but this gives me something to work on daily so I can get back to yoga, weigh5 lifting, Pilates and cycling.

@julieoddie7971 2 года назад

Thank you, a great video that was clear and very informative without all the waffling. Excellent

@susanlaborde3609 Год назад

Thank you so much Travis!

@rebeccao1176 2 года назад

Thank you very much! This helped me a lot!

@MatthewEelman Год назад

Mate thanks a million for posting this video. This helps a lot! Hope to be on the rugby pitch very soon be completing this program.

@kaylahughes2014 2 года назад

Ty! Hopefully this will keep me from having to pay hundreds on physical therapy! I was able to understand easily and replicate everything with your direction.

@joegreen9827 Год назад

thanks this is the best video for this injury

@nargisbbyounis 8 месяцев назад

Really love the detailed explanation at the beginning… I’ve definitely got this and yes definitely felt it after I upped my walking on both outer ankles, like a burning… knew I should have gradually increased

@mariodelmastro918 2 года назад

Thank you for this video. I will exercise following uour advices.

@craigkeller 2 года назад

Thank you! Starting program tomorrow!

@JoRimp Год назад

Legend mate. My doctor referred me to RU-vid for rehab… that’s the nhs for you… so glad I found your videos they have helped instantly and you have a knack for explaining.. thanks bud

@UKFH Год назад

So pleased this helped you bud! Keep up the good work! Travis

@NickiDC 18 дней назад

Excellent! Your exercises relieved my tendonitis. Thank you!

@deborahwalker4426 5 месяцев назад

I have officially made space for you in my POPS (Painful Os Peroneum Syndrome) toolbox. Hopefully, between you, acupuncture and chiropractic adjustments I will be able to get on top of this miserable ailment! Thank you for your approachable, clear directions and demonstrations.

@lucianogomez5885 5 месяцев назад

Training for my first marathon at just 17. My foot statted to hurt this afternoon and these streches really helped. Not having my cross country couches around to tell me exactly how to stretch to get rid of the pain is certainly a learning curve.

@bobharris5093 3 дня назад

this is absolutely powerful, with complete set of exercises. thank you so much 👍🙏

@lisabaldwin3689 Год назад

Great video! I have high arches and you are the first one to mention there is a connection. My PT so far, has been less then helpful, so I think I am going to stop paying for that ($$$$$) and do these daily.

@PushpaSAnand 3 года назад

Hi thank you for sharing the video Wish you to do many more

@Cogenstein Год назад

The foot drops performed wonders for my feet. Foot drops are part of my regular work-out along with calf raises.

@roserobertson2759 3 года назад

Found your delivery very clear and very helpful. Thank you for that. Such good explanations. And stretches + exercises.

@missfreshair 9 месяцев назад

Watching your video has made a world of difference to my recovery. My injury is a result of a fall - fracture and dislocation. I'm so glad that I was able to understand the peroneal functions and physiology based on this video. As an accompaniment to the exercises my physio provided, these exercises are a tremendous help. Thank you 😊

@lindabootland2008 3 года назад

Good morning. I have been doing your exercises for peroneal tendonitis. All I can say is that since doing these the pain has more or less disappeared. 99.99% I do them every day. I was give exercises from the Physio which didn't work none for peroneal tendonitis why that's why I decided to check RU-vid as I was at my wits ends. Basically I was in a lots of constant pain and especially every time I when walking. This is something I have not been able to do for a very long time. I have improved greatly and I'm so happy that I started your exercises. I'm going to carry on with these exercises. There is still something going on with my leg, to which I'm waiting to find out about, but these have helped greatly. CREDIT WHERE CREDIT IS DUE. A BIG THANK YOU

@UKFH 3 года назад

Hi Linda, What a lovely comment Linda, thank you very much! I am glad this has worked for you and I wish you all the best finding out what the other issue is with your leg. Reading comments like yours are why I put the time and effort in to make video content. Kindest regards, Travis

@sosxii Год назад

Hi Linda, how long did it take for you to experience pain relief after doing these exercises daily?

@kristiduke4838 Год назад

Thank you! I am a dancer. My teacher commented that I was inverting in my releve (toe rise), and the word dancers use for inverting is "sickle", (turned in, like the tool). She happens to be really smart on anatomy and said I need to activate my fibularis. I'm going to use your video. Thank you. I'll let you know how my releve is looking in a few weeks.

@katepavelle9465 5 месяцев назад

My right ankle was replaced 6 months ago and as I tried walk longer distances 92.0 miles instead of 1.5,) I developed perineal ans achilles tendinitis. I am excited embark upon your exercise regimen, it’s more focused than the one I got from my PT, and your explanation is easier to understand. I live in the US and would hace drive 30 minutes each way for treatment, plus pay extra. I have gleaned so much useful content here in terms of corrective exercises, I have no doubt that this will work.

@katieelliott8329 3 месяца назад

Thank you! These seemed to help!

@andrewflorkowski4338 Год назад

Wonderful,easy to comprehend.. Thank you 🙏x

@davidcorona6169 2 года назад

Thank you for sharing 🤙

@scrumptious9673 3 месяца назад

Really helpful video, thanks so much.

@malimark691 3 года назад

Great video 💪nice and clear 👏👏

@carinhtur242 2 года назад

Thank you so much for this excellent video that supports everything my physio has told me. It’s terrible to be sidelined with this foot pain but this is proactive exercise to recovering even stronger. Excellent video!

@UKFH 2 года назад

Hi Carin, Thank you for the kind words, wishing you all the best in your recovery! Kind regards, Travis

@mizzstizzie 2 года назад

This has been the best video I've seen so far to help me with my peroneal tendonitis. Thank you so much for making this video and teaching me new ways to stretch and strengthen my legs/feet. I really appreciate it!

@bronxrep2000 5 месяцев назад

how do you feel now?

@Trishue101 Год назад

Thank you, Travis! I was diagnosed nearly two months ago. After a cortisone shot and buying a pair of Saucony tennis shoes, the inflammation has gone down. Thank you for creating this video. I've done the exercises twice so far and will continue for a few weeks in hopes that they will help get me back to normal. 😊

@woodland5444 6 месяцев назад

How did it go?

@JonathanLeggAdventure Год назад

excellent. thank you

@malimark691 3 года назад

Thanks 😊

@zeenath5830 2 года назад

very useful. thankyou.

@arathiv6179 2 месяца назад

Thanks!

@malimark691 3 года назад

Thanks for sharing this video 💪💪

@djbettylou 2 года назад

This was Great!!!

@Daniel-bv6qk 7 месяцев назад

Thank you very

@rjames8elliott 3 года назад

Outstanding

@estinmarch Год назад

thanks

@StuartStirling10 Год назад

Quick shortcuts to different parts of the video that people may find useful - Stretches - Heel drop calf stretch - 2 sets of 30 seconds - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - Soleus stretch - 2 sets of 30 seconds - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - Peroneal stretch - 2 sets of 15 - 30 seconds - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - Exercises - Ankle eversions - 3 sets of 15 - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - Looped resistance bands? After can do 15 reps pain free - Calf raise into toe raises - 3 sets of 15 - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - Lower down for a count of 5 - Can progress to single leg once too easy - Single leg balance - 3 sets of seconds - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - Increase duration when easy - Lateral step up - 3 sets of 15 - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - Isometric contractions - 2 set of 15 - 30 seconds ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7SoDj_U90yg.html - final stage of rehab

@user-nn1dw6lf1n 11 месяцев назад

Thankyou so much relief from just doing the first stretch a very deep crack came out of neck and ankle 😻

@victoriaschultz9435 2 года назад

Thank you for sharing this video. I had 2 surgeries on my right foot one to repair the peroneal tendon (which I tore running) and then a second surgery to cut the nerve in the same foot (because it was damaged in the first surgery). Needless to say, I have more pain now than before the surgery. So I am hoping these exercises/stretches will help to alleviate some of that.

@UKFH 2 года назад

Hi Victoria, I am wishing you all the best with your recovery! Kindest regards, Travis

@parminderbhangoo4781 2 года назад

Thanks

@therestinghornet6906 3 года назад

Thank you so much my friend. I go running every other day and I just woke up yesterday with my foot feeling like there was a rubber band inside of it. Ill be off it for a while now while I heal up!

@brettweidner7184 3 года назад

Have you healed?

@jimmyb2424 3 года назад

How long did it take to heal

@bettedrucker7960 Год назад

Sooooooo helpful. Thank you from NJ USA. xoxo

@matthewcaplan7838 Месяц назад

Notes to self: 3:11 Stretch #1 3:56 Stretch #2 4:38 Stretch #3 5:18 Stretch #4 5:58 Exercise #1 (foot eversions) 7:11 Exercise #2 (calf/toe raises) 8:09 Exercise #3 8:44 Exercise #4 9:25 Exercise #5 10:01 Exercise #6

@tillysanders2593 Год назад

Excellent informative, concise, presentation. Thank you so very much, from a Brit in Toronto.

@UKFH Год назад

Thank you for the kind words Tilly! Wishing you all the best. Travis

@djbettylou Год назад

👍 Great Thank you!

@schuurms 2 года назад

Hey Travis, thank you so much for this video! When you started to mention ‘those who have gone from no running to lots of running and mileage’, I felt like you had read my mind 😅 That’s what I did recently, going from only weighted gym workouts to suddenly running 5km or so a day. I never felt a sprain or a pop or anything of that nature, but one morning I just woke up and it felt quite irritated and sore, only in the left ankle. I tried to stop running for a few weeks to let it heal, but then when I started again it came back pretty quick. I’ll probably have to rest it more, but your exercises will definitely help fasten the healing process. So thank you very much for putting your expertise out there 😊 So easily understood as well!

@lowtse8460 3 года назад

🙏 thank you

@prakashthapa7127 Год назад

Thank you sir

@moec5862 3 года назад

hell yeah needed this

@valeriejones6204 2 года назад

Just one thing to say....Brilliant. I've watched many other videos, and this is by far the best I have seen. I've just completed all the exercises and am hoping that after a few weeks, I will have reduced the swelling and pain in my ankle. Thank you very much for this Travis

@lauriem1643 2 года назад

Hi Valerie. I've just begun. How is your pain now?

@idyllicstrawberries631 11 месяцев назад

Same? @@lauriem1643

@woodland5444 6 месяцев назад

@@lauriem1643how have you done now?

@shreya5933 3 года назад

Hi..I am from India I have been suffering this problem by some days ..then i found your video.. it's very helpful..👏👍👍

@vaddebb Год назад

How is your recovery... Please update..i hard a fifth metatarsal Fracture the bone healed but I'm having problem with the tendons

@tonyhe001 2 года назад

Thank you! It could be nicer if add symptoms

@citytrees1752 Год назад

I think I'm on the verge of peroneal tendonitis and will do all this to prevent it. Thanks.

@Ayoutubeaccount3 5 месяцев назад

this is the first time in 2 years i can roll my ankle and not hear it click, and its weird its moving 2x quicker than i think it should since im so used to the lack of mobility, i didnt even realise, this is gonna help me run again for longer durations

@hemapiyaratna2888 Год назад

Thank you so much. I am battling with peroneal tendinitis for the last two months. Followed your exercise program. Feel better already 🙏🙏🙏

@HG-xv8eg Год назад

How r u now . M in the same boat

@bronxrep2000 5 месяцев назад

How do you feel now?

@tonightwerideee Год назад

Life saver.

@deborahbarry8458 4 месяца назад

These high arches are a mixed blessing. At first it was thought that I had straightforward plantar fasciitis. I knew however that my pain pattern didn’t make sense.

@user-gi3mr5yt5g Год назад

Thank you so much for your videos and advise. May you please suggest anything for Foot Drop. Thank you once again and God bless you 🙏🌷🦋

@UKFH Год назад

Hi J, Thank you for your kind words! I will add that to my ever growing list of videos to cover. Thanks for the suggestion! :) Kind regards, Travis

@naoualshahine8171 9 месяцев назад

شكرا لك

@UKFH 9 месяцев назад

Afwan :)

@brankicadjacic6529 3 года назад

Thank youu...❤

@trigger455 Год назад

I just had surgery 3 weeks ago for a peroneus tendon repair because that's what the mri showed. When they got in there is was an extra muscle that was causing the pain

@malimark691 3 года назад

So special 💪💪👏👏

@christinemenor1810 3 года назад

thank you for sharing this video. i twisted my ankle two months ago and i cant walk normal still🥺. xray showed that i have irritated tendon. im gonna do this helpful stretching and exercise 🙏🏻 is it possible to do it while wearing my ankle braces? for the first time?

@lauriem1643 2 года назад

Thank you for sharing this video. It is concise and easy to follow. I will follow this to the best of my ability. Should these stretches/exercises be done daily, or a few times per week? Thank you.

@UKFH 2 года назад

Hi Laurie, You could do these stretches and exercises every day, some people prefer to have a little bit of a rest in-between doing the exercises so opt for every other day. Either would be fine. Kindest regards, Travis

@drazraaz5896 Год назад

Mine pain N numbness is around Longus n brevis n tip of big toe..thanks I'll follow ur routine..cheers

@lindabootland2008 3 года назад

Is there an alternative exercise to the one with the step as I don’t have one

@georgecuevasyosoycoco2705 Год назад

Gracias 💪💪👌👌

@zast2270 2 года назад

I’m near to a professional under 18 football player and like I can play for how much long I want, like 2-3-4 or more hours but once I stop for 5 minutes I can barely walk and that is causing a lots of problems since I’m trying to become a professional, hope this will help

@tombrennan8372 Год назад

Very clear and concise. Many thanks indeed. 👍👍

@s.wilson5675 4 месяца назад

Excellent explanation and detailed rehab. However, my right foot sticks out away from my body by about 15/20 degrees, I believe this is eversion. One, or both of my peroneal tendons click against my ankle bone when I dorsiflex and invert my foot. I believe this was caused over many years of standing with my weight predominately on my right leg while working for about 12 years as well as from driving (for work) for about 20 years after that! My right ankle dorsiflexion is about 75% compared to my left. I don't have any pain. Do you think this rehab plan might help get my foot back to normal, pointing forward position, when I walk and stand?

@lorijordan7665 2 года назад

Thank you so much for this video. I have been dealing with the perineal tendinitis for well over 4 months. Mainly because I didn’t know what it was and my internal medicine doc didn’t either. I did all the things you mention, sudden change in exercise, bad shoes, repetitive motion etc. My guestion is are these exercises to be done once a day or twice? And should I ice after doing them. I am I. Pat right now and they have recommended some of these exercises but it’s not nearly enough. Thanks, Lori p.s I’m 63.

@UKFH 2 года назад

Hi Lori, Thank you for the kind words! I am wishing you all the best with your recovery. In answer to your question there would be no harm in doing these exercises and stretches once a day, twice might be a little excessive however. I would not recommend ice my clients after doing these exercises. I typically only ice clients when in severe pain with an acute injury and the client does not want to use NSAIDs. Kindest regards, Travis

@lk-ch3yi Год назад

Thank you so much! You’re so right. I used to do my running on a treadmill with no problems and the change to outdoor running caused my injury. I feel better after a week. No pain while walking just little pain when I press with my fingers. My question is when you would recommend to start running again?

@UKFH Год назад

Hey IK, Everyone's a little different when it comes back to return to running. I am incredibly fortunate to have access to a 0 gravity treadmill which I use to load the ankle progressively to get clients/athletes back to running. When pain and swelling it gone, the ankle feels strong and balance is equal on both sides, that would typically be a green light for light running! Kindest regards,

@annemottola894 Год назад

Thank you for a great video! Do you recommend any activity while you are rehabing? What running shoes do you recommend to prevent future occurrences of Peroneal Tendonitis?

@UKFH Год назад

Hi Anne, The running shoes I recommend depends entirely on the gait of an individual, for example I might recommend some shoes and orthotics for one person and the opposite type of shoe for another depending on how the foot and ankle are mechanically. For physical activity, anything low impact and low load that can be built up over time. Thank you for the questions and I am wishing you all the best in your rehab! Travis

@mzahalan Месяц назад

Why do you recommend isometric exercises at the end of rehab? My physio suggested iso exercises at the beginning. Thank you!

@walkthemile6969 2 года назад

Thank you. I have a partial SPR tear and I'm guessing these would be the same regimen.

@UKFH 2 года назад

Hey Metal & Muscle, It would be very similar yes :) Kindest regards, Travis

@kennethshort2016 2 года назад

A recent MRI has revealed that I have a split tear in both Peroneal tendons. I have been wearing an ankle sleeve brace and starting to feel better. How will I know it's safe to start rehab exercises?

@sandisiwezokufa5168 3 года назад

Hi Travis Tarrant Quick question.. Last year before covid lockdown began i was heavy on gym exercises then out of nowhere i began swelling with no pain...gyms closed in South Africa so i stopped with the heavy exercises so the terrible ankle and muscle pain began ...i went to bone specialist he said its some achillies that just requires heavy pain meds and some physio ..i went to feel sessions and those helped but i stop now the pain is even worse now and im pregnant. I struggle to even walk down the stairs the pains stings straight to my heart...gosh i try massaging...please advice if doing these exercises on a daily basis will make any difference? So sorry for the long paragraph. Thank you in advance

@UKFH 3 года назад

Hey Sandisiwe, I would have to see you in person to give you a full and proper diagnosis of what was going on with your ankle/Achilles and how best to help you however the first thing I would look at if your calf muscles, if you have had an injury to your achillies the calf muscle and a muscle called the soleus can tighten up and aggravate the achillies tendon. Could also be tendonitis from what you describe. During pregnancy swelling is natural and caused by your body holding more water than usual when you're pregnant. Throughout the day the extra water tends to gather in the lowest parts of the body, especially if the weather is hot or you have been standing a lot. The pressure of the growing womb can also affect the blood flow in the legs. This can cause fluid to build up in your legs, ankles and feet. My advice would be to avoid standing for long periods and elevate the leg as much as you can. Massaging the calf muscles to reduce any tension or tightness. Wear comfortable shoes and socks - avoid tight straps or anything that might pinch if your feet and make symptoms worse. Drink plenty of water - this helps your body get rid of excess water. Do gentle ankle exercises, the exercises in this video should be find to do other than the step up exercises - Doing basic ankle exercises and moving the ankle will improve blood circulation, reduce swelling in the ankles, and prevent cramp in the calf muscles. The above should make you feel better and not worse, so if you do start feeling worse stop immediately and seek advice from a doctor. Wishing you all the best! Travis

@CrimmTheSkullKid Год назад

Hey Travis, thank you for this. I wanted to know, what if you only have Fibularis Longus tendinitis? I only feel it where it attaches to the proximal fibula and only when do a calf raise in ankle eversion + knee flexion (basically similar to a seated calf raise position). The seated ankle eversion you showed seemed to be the only exercise that actually activated the proximal tendon so I'll definitely be doing that from now on. Thank you again, I hope you get to see this comment!

@UKFH Год назад

Hey Apollo, Totally, sometimes when I am going through rehabilitation exercises, I have to have a plan a, b and c with my exercises in case there are any issues with more generic exercises. Glad to hear you achieved some good activation on the ankle eversion exercise, just keep progressing that with more time under tension, higher resistance and increased repetitions under control. All the best, Travis

@CrimmTheSkullKid Год назад

@@UKFH understood, will do! Thank you for taking the time to respond 🙏🏽

@adamkholz 10 месяцев назад

Awesome video. What's the difference between the seated peroneal stretch and the isometric holds? Thanks!

@UKFH 10 месяцев назад

Hey Adam, The difference between the two would be during a stretch you should be completely relaxing and in an isometric contraction you should be pushing into what you are using to resist movement. For example, if I did an isometric bicep curl I would feel a bicep contraction, if I did a bicep stretch I would feel no contraction and just a stretch. Kindest regards, Travis

@ball1slife107 3 года назад

What should I do if double leg calf raises are easy but single leg calf raises still hurt

@lindabootland2008 3 года назад

Because I don’t have a step up, I’m now doing this in my stair step would this be okay?? When doing lateral step ups how long do you hold up on the step before you lower the leg .?? I have been a lot of pain with possible Peroneal Tendonitis. Since doing these exercises every day I have found a difference in the pain in my right foot, so I’m going to carry doing these. I have a long way to go, and on the right road. I’m so glad I found this on RU-vid. So thank you very much. I think also I have a problem with my LCL in right knee do you have any exercises to help this. ??

@UKFH 3 года назад

Hi Linda, The stair step would be absolutely fine, make sure of course you have something to grab if you lose balance! When doing the lateral step up I start off with both feet on the step, bring one foot off the step then as soon as I have my balance then start to lower. So in answer to your question you hold up for as long as your balance requires you to. I am really glad this video has helped and I am wishing you all the best on your recovery! I haven't done an LCL video yet, I did do a very comprehensive video on the MCL, once I return from working in Latvia in July I plan to get another 40 videos done before the year ends and LCL rehab is on the list! Kind regards, Travis

@ameliarichburgh6832 2 года назад

I have a quick question. I had midfoot fusion surgery Feb 7. I was in a cast for 8 weeks and a boot for 4. I have never had pain on the later side of my foot like this. Do you think this could have happened from being restricted in movement for over 3 months?

@UKFH 2 года назад

Hi Amelia, Anyone in a cast then boot for 3 months with no movement will have a big loss of mobility and ankle function, this can make a huge impact to gait and cause the ankle to fatigue quickly. Range of motion and strength however should be able to be built back up with physiotherapy! Kind regards, Travis