Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]

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🦶 Do you have Peroneus Brevis Tendon pain? Peroneus Longus tendon pain? We go over the BEST peroneal tendonitis exercises & SELF Treatment! 🦶
We show you the best Peroneal Tendonitis Stretches, Peroneal Tendonitis Exercises & Peroneal Tendonitis Massage at HOME. This peroneal tendonitis self-treatment guide will show you have to get rid of your peroneal tendon pain!
Peroneal tendon pain treatment chapters:
0:00 Peroneal tendonitis treatment
0:37 What is it Peroneus longus & peroneus brevis pain?
1:40 What motions do the muscles do
2:30 Outside of the leg & outside of the ankle pain
3:00 Podiatrist diagnosis
3:30 Peroneal tendonitis treatment
3:55 Peroneal tendon pain tendinosis
4:30 Pain relief treatment
4:55 Peroneal tendon subluxation pain
5:40 Peroneal tendon retinaculum
6:00 Peroneal tendon tear treatment
6:30 Peroneal tendonitis massage
6:55 Sural nerve outside of the ankle nerve pain
7:10 Pain relief for peroneal tendonitis pain
7:50 Peroneal tendonitis home remedies & home treatment
8:30 Pain relief for peroneal tendon pain
9:00 Best shoes for peroneal tendonitis pain
9:40 Best orthotics for peroneal tendonitis pain
10:10 Best insoles for peroneal tendonitis tendon pain
10:45 Peroneal tendonitis ankle braces
11:10 Walking boot for peroneal tendonitis pain
12:00 Peroneal tendonitis exercises & rehab
13:00 Peroneal tendonitis stretches
13:50 Best peroneal tendon pain stretches
👉-- LINKS --👈
(With some links, we use affiliate links and may earn a commission. Check with your doctor prior to using any product!)
Best Peroneal Tendonitis Orthotics:
Best Overall Orthotic: geni.us/PowerStepOrthotics (Amazon)
Best Heavy Duty Orthotic: geni.us/HeavyDutyOrthotics (Amazon)
Best Women’s Orthotic: geni.us/BestWomensOrthotic (Amazon)
Best Affordable 3/4 Orthotic: geni.us/ShortLengthOrthotics (Amazon)
Best sub $25 Soft Orthotic: geni.us/BudgetSoftOrthotic (Amazon)
Best sub $25 Budget Orthotic: geni.us/BudgetOrthotic (Amazon)
Peroneal Tendonitis Exercises & Stretching:
Best Budget Stretching Device: geni.us/BudgetFasciitisStretch
Good Ankle & Calf Stretching Device: geni.us/AnkleStretchingBoard
Best Hamstring & Knee Stretch Device: geni.us/BestHamstringStretch
Good Soft Stretch Splint: geni.us/SoftStretchSplint
Good Hard Stretch Splint geni.us/HardNightSplint
Best Muscle Foam Roller: geni.us/BestFoamRoller
Cryosphere Massager geni.us/gg04 (Amazon)
👉-- Shoes --👈
Best Peroneal Tendonitis Shoes:
www.michiganfootdoctors.com/p...
Best Peroneal Tendonitis Products: www.michiganfootdoctors.com/r...
📢Disclaimer:📢 This video and description contain affiliate links, which means that if you click on one of the product links, we may receive a commission. We will specifically indicate if we have received any sponsorship.
This is opinion only:
For the viewer or reader: Do not consider this video as a substitute for professional medical advice, diagnosis or treatment. We strongly urge you to contact your own physician with any questions you may have regarding your medical condition. If you are having an emergency, call 911 immediately or see your physician. Do not allow this information to let you disregard your professionals medical advice or delay seeking based on information from this content.
Healthcare practitioners: The content here is for education purposes only. The authors have done their best to provide the most up to date evidence-based information, but this content should definitely not be considered any type of medical standard. It does not reflect individual practices in other geographic areas.
This is strictly for medical education purposes only, it is not intended for diagnosis or treatment. The information in these videos is the opinion of the author only and is not an official opinion of any organizations that the authors may be a part of. The authors or speakers are not associated with any of the above products.
This information is the opinion of Foot and Ankle Web Services LLC, this is not the opinion of the APMA, MPMA, ACFAS, ABFAS, ASPS nor any association that anyone present in the videos he may be a part of. Do not take any of this opinion as fact, this is for entertainment only. See your personal practitioner for specific advice.
Tom Biernacki is a Doctor of Podiatric Medicine with a degree title of DPM. He does not speak for any licensing college or provider of this degree. This is all opinion for entertainment and by watching this you agree to the above.
All images and additional video segments contained in the Thumbnails and/or B-roll segments are used in strict compliance with the appropriate permissions and licenses required from Techsmith LLC, Adobe Stock, Envato Elements Stock and Shutterstock.com. These are all license photos and stock media.

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2 июн 2024

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Комментарии : 580

@DrTomBiernacki 3 года назад

QUESTION: What treatment works best for you? The massage or the peroneal tendon stretches! 🦶We love our subscribers!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n

@Likeag6pro 3 года назад

Nothing is working doctor, i think im gonna cut my foot

@Likeag6pro 3 года назад

Update: my doctor told me to use an Ankle Brace, lets hope

@chandrasingh7030 3 года назад

Thanks for sharing

@champicagunasekera453 2 года назад

I have this problem quiet a while, but got it very lately. So I started to follow your advices. This is my problem. I stand all day long to work( more than 12 hours).I work from home. I want to know whether Birkenstock sandals are good for long standing work. Do you think I got this side pain because I wore Birkenstocks sandals. I want to find out a good working pair as nothing is available. I want to wear open toes one, as I have ingrown toe nail,only in big toe. Please advice.

@VJ-td6oc 2 года назад

I got peroneus longus injured 4 weeks ago while running barefoot on a threadmill(now i know that is not a good idea,it was an experiment gone wrong xD). I can do all movements-no pain,even squats,deadlifts,calf raises,extensions, but running outside,or on threadmills reawakes the pain,and the pain persist the next day,and goes away. I really hope it will heal in 6 weeks on it's own.

@csh7852 3 года назад

Thank you for whispering, I'm watching this at night

@favoritesnew7785 2 года назад

😂

@SA-ix6nm 2 года назад

😂

@sumbidyyannis6739 2 года назад

Maybe he was recording this at night also

@tomjones4521 2 года назад

🤣🤣

@Meburns311 Год назад

Hahahaha same

@brookeepps1080 Год назад

Learned more from this video than 3 visits to my doctor!

@DrTomBiernacki Год назад

Thanks for the great response Brooke, we wish you the best of relief! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@eytonshalomsandiego Год назад

Really appreciate a you tube medical lecture who speaks rather than shouts like a used care salesman. Excellent presentation....great info for those of us doing Dry Needling and sports medicine acupuncture

@hectorortiz2220 Год назад

I very much appreciate you helping me understand what's going on with my body. I love that you draw all over your legs and feet so I can understand better. Best teacher I have ever had.

@DrTomBiernacki Год назад

You are so welcome! Thanks Hector!

@firebird2 Год назад

Thank you for showing the structure of the foot and discussing mechanics! The foot is amazing, beautiful and complicated. It is good for people to understand and appreciate their feel. Bravo, well done!

@anthonybegley3297 2 года назад

High arched cavus foot, yrs of pain and injuries. Excellent video and advice, brilliantly explained.

@davidthompson4885 3 года назад

This video was amazing!! I don’t even have these problems and I was totally engaged through the whole video! Well done!!

@jenniferdurocher4193 2 года назад

Very helpful and informative. My daughter just strained the brevis and longus landing gymnastics vaults into a foam pit. Rapid dorsiflexion and slight rolling of the ankle landing on the uneven surface.

@mariaa.7624 7 месяцев назад

I appreciate a lot the fact of getting into the peroneal longus vs. brevis difference. No website I've checked mentions those details and I find it so important so we can understand the pain and what's actually hurting in there. My pain in the peroneal area has been there since before 2018 and it comes and goes depending on if I warm up before exercising or not, so probably it has to do something with a past injury, tendinosis and scar tissue. I hope the stretches and the frozen water bottle thing help me, the pain started yesterday after a power walking session and now walking is uncomfortable. It usually resolves within a few days but I can't wait that much this time.

@OneShotww 4 месяца назад

I was able to self diagnose my issue as Peroneal Tendonitis with your videos. I'm not in a lot of pain, just once in awhile. I turned my foot to the side when I was hiking, put foot down at a step and it rolled a bit. When I got home from this trip, I found your videos and figured out what my issue was. Don't laugh......... but I have a heavy marble rolling pin that does an excellent massage job on the tendon so that's what I use. It really helps when I remember to do it.

@christophe1333 Месяц назад

I've got a peroneal tendonitis. It came somehow sudenly when I stepped on a hidden rock during my trail running. I thought it would go away after a few days rest, but now I've got it for approx. 4 weeks, and it really hurts after 3-4 miles. I made a mistake running a 20K 1000MT+ past sunday, and finished in real pain. The MRI confirmed the tendonitis. Thx for the explanations, it helps to understand why it hurts and how I can try to speed up the healing.

@ynescovers 3 года назад

Very good video, with lots of information that I've been looking for and great examples as well. Thank you

@Manos-de-Piedra 2 года назад

Best video by far for injuries like this

@kingdomdilly 3 года назад

Thanks!!!! So much helpful info in this short video!!!!! I injured mine spazzing out on my jump rope, poor foot placement I guess.. Im getting better and learning to balance my weight around.

@marysanisima527 3 года назад

Thank you for the video... I’ve been suffering with this for years I thought I had shun splints since I get spasms/cramping in the peroneal brevis area... but after this now I know... I am seeing a podiatrist soon... wish I could see you. Thank you again for the video!

@evelynrafer2394 2 года назад

Thank you! Now I know what that excruciating pain on the outer side of my left leg is and how I can relieve that pain.

@luciagalvan4537 2 года назад

Thank you for the video I felt when we had our first snow of the Season back in November. My ankle rocked forward and back and then my leg flew in the air and I fell. I fractured my distal fibula. My bone is healed but now I am having difficulty walking. The pain in my foot is on the exterior portion and to the back of my foot. Since I was in a cast more than 9 weeks without walking I acquired plantar fasciitis so I was told. Therapy has been very painful more painful than the broken bone. I think specialist should look at all areas of the bone fracture as well as tendons and ligaments. When therapy is prescribed the therapy should involve all body parts necessary for function. Knees, thighs and hips and let's not forget our precious back. Thank you for sharing your knowledge, encouragement to continue to push for progress. Much success to you for caring enough to share and be a help for others.

@priscillasara5136 3 года назад

Thanks for all the information . ❤️

@rudytapia3869 3 года назад

Thank you for your time.

@user-rf5nf8kn5z 4 месяца назад

I love the excitement 😀 a guy who loves his job you can tell!

@gingerhopkins7134 2 года назад

I hurt my peroneal muscle/nerve in 2013. It popped while I was doing Tia Chi. It was due to heavy metal poisoning. From 2013-2015 almost all muscles shut down and cartilage dehydrated. I've been doing chelation since mid 2016. I done spinal rehydration therapy. Ligaments and tendons still tight. I was bit by a spider and it set up cellulitis as the area leg healed the ankle and leg swollen. They diagnosed lymphadema. Been wearing sleeves and self massages since the pandemic hit. Tightness and pain is from lower back alway to heal. Thank you for this since finding your videos I now know what's wrong and can target this area. I've been getting less swelling and more looseness since doing your exercises (2 wks). I probably have a long way to go but the others doctors never even mentioned the peroneal at all. But now I can say to them it's peroneal problem to get targeted help.

@DANGitsJordon Год назад

loved the video man. I was suffering from peroneal tendonitis for months before i visited a PT and finally got the proper diagnosis. A vital part of the rehabilitation process is the education behind an injury, and then doing the exercises and stretches to treat it. my injury has definitely gotten better, but there have been times where the injury has returned here and there. I will continue to stretch everyday with these exercises. the PT i went to shared similar exercises as the ones in your video. flexible loose hips, good ankle mobility, loose calf muscles - all super important in treating peroneal tendonitis

@catmakin1065 3 месяца назад

40+ yoga teacher and group fitness (dance fitness) instructor. High arches and short Achilles tendons. Overuse injury, and probably nit enough stretching of the calves and ankles. This video was fantastic. Thank you for sharing

@Sharonb777 17 дней назад

Thank you I've been looking at the fascitis video and thought I don't know I have more symptoms than this.. I was hit by a car during the first wave of covid I had 1 rehab session and the lockdowns ended it. The woman ran over the back of my heal it instantly turned purple nothing was broken but I'm paying for the pain now since my weak ankle is now bloomed into crazy pain everyday . But now I have found the video with all my symptoms

@gabrielanemcova2504 6 месяцев назад

Dobrý den, děkuji jste skvělý

@joshuadennis8744 2 года назад

I injured mine doing extreme exercises and running on a treadmill barefooted topped it off, thanks you are awesome!!!

@DavidPyle0101 2 года назад

Thank you for such a great video on the bigger picture and how to simply care for this entire region! I wish more videos were as honest as this!

@DrTomBiernacki 2 года назад

Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope your peroneal tendon feels better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@sarahplambeck5095 2 года назад

Thank you, this is very helpful information!

@AthrazhuR 8 месяцев назад

Great stuff. I have intense pain below the ankle bone, hurt it by continuing on a marathon when I was in pain around the 13th mile. I will be trying your recommendations, hope to find some relief.

@sammetzger5893 2 года назад

This is so helpful! I damaged my peroneal tendon in a BJJ practice. My training partner and I were practicing takedowns. I threw him off balance but my foot was trapped to the mat, so when we fell to the ground we both landed on top of my knee causing a sideways hyperextension of the joint. I immediately felt a twang through the entire peroneus, from the knee down to the ankle. The sensation was electric! It wasn't too painful and I was able to stand immediately, walk, and continue the practice. I've been sore for a couple days at the top of the calf just below the knee. I will be using the rehab and strengthening exercises mentioned and I believe back to training next week. I love the video! Your intro is funny and your formatting is really fun!

@jeyasreesubramanian5560 3 года назад

Sincere workout speaks out.👏👏👌

@HA3MISH 8 месяцев назад

3 weeks out from my first marathon, ran a 30km training run and ended up with this injury. hoping that I can work on it using these tips and get ready for race day 🤞🤞

@antidepressant11 3 года назад

Hey love the passion sir . You are an inspiration to anyone teaching anything.

@DrTomBiernacki 3 года назад

I appreciate that!

@judysterling9018 2 года назад

You are spot on. Thank you

@alanhughes7726 2 года назад

Many thanks for this very helpful and informative advice. Injured mine first week back running in hilly Edinburgh after having spent a few months in flat Singapore. Final hill just near home did it for me.

@iolantherandlehoff705 18 дней назад

This is the best explanation of my problem

@denisefrancois-annevil7101 2 месяца назад

Thank you for the video God bless you

@jodiemcgirt667 Год назад

Not sure exactly when I injured my peroneal tendon but did hear the popping twice. Appreciate the information and off to a foot and ankle specialist

@denisefrancois-annevil7101 2 месяца назад

Thanks! Great teacher

@jenmaples656 2 года назад

I injured my peroneal tendon as a professional dancer. Personal Tendinitis, chronic ankle sprain, Mico tearing. Any advice I will absolutely take! Happy healing everyone.

@KataleyaK 3 года назад

Very well explained. I was anxious to know when I can start feeling better. Now I know that I'll have to be patient and continue doing the exercises that my physio has advised for at least 6 months. Thanks.

@_PlayWithAkash_ 2 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Gpnpe0hik2g.html

@Ruger1bc 4 месяца назад

OK THAT is the best video period!

@jamesandlizzie2 2 года назад

I fractured my heel bone in March 2021(mountain biking) been a testing year for me thus far, limp is gone pretty much- walking, hikes, and functioning normal now somewhat- however I do noticed some pain and soreness if I go walk/hike longer than usual- this video explains a lot because that is the part where I get pain and soreness after a while. Thank you for this very informative video-

@aidasavinon9079 3 года назад

Excellent explanation and exercises and recommendations

@DrTomBiernacki 3 года назад

Thanks for watching and we hope you feel better soon! We appreciate you as a fan, check with a doctor if not improving!

@ch312viL Месяц назад

You gave me hope.

@hadythehottie 3 года назад

Most underrated channel on RU-vid! I’ve been suffering from outside the foot pain for more than 5 years and I’m only 21!! - would love to arrange an zoom appointment as I am in San Diego.

@hadythehottie 3 года назад

And it’s just been getting worse even though I have been doing all of these :(

@alexisvillar4647 Год назад

@@hadythehottie how’s is it looking now ? I have been dealing with this for over a year and I am 35. Affecting my work

@michaelgarske6348 8 месяцев назад

Hey Hady, I'm also in San Diego! Did you have any luck to fix your issue with these or other methods?

@syedimam3615 2 месяца назад

Excellent info!

@Naafun 7 месяцев назад

Fantastic guide, and exactly the help I need. Thank you!

@DrTomBiernacki 7 месяцев назад

We appreciate you watching! If possible, we would appreciate a quick rating (hopefully good), as it makes a HUGE difference! g.page/r/CSzlpzp7G82TEBM/review We are working hard every day to make better and more meaningful content! This is what keeps us going, for sure.

@sheilabhudri3845 3 года назад

Thank you Very informative indeed. By chance U spear on my screen...blessings🙏

@coachingreflexivo Год назад

I've always had very flexible joints and tendons. One upside to this is that I cannot recall a time I've twisted my ankle and ended up on the ground, I'm always able to straighten myself back up. The downside to this is that I've put my whole body weight on my twisted ankle several times and I guess that is what brought me to this video...

@direblue3947 3 года назад

This gave light to issues I never knew I had. I always thought I had tight calves and thought something was off when I have problems rotating my foot. Nice explanation!

@crisperatuhaire544 2 года назад

Thank you. I am going to start on this today .for close to 4 weeks I have had pain in my both feet, arch feet and some numbness in the 3 toes of right leg and sensations in the last 3 toes of the left leg

@criconinvestments7723 Год назад

@@crisperatuhaire544 How's it going now?

@cielomarazul96 2 месяца назад

Thamk you so much for this video

@hildahudson2344 Год назад

Great video, love the demo’s on using the stretchers ,etc. hurt myself on a fall down a muddy slope on the golf course and my ankle must have rolled as I slid down and eventually fell over. Ankle was black and blue but healed after 6 weeks. Some months after I noticed my ankles clicked as I walked up and downstairs. Now I have itchy, redness around the side of my feet and bumps. Cold therapy is now helping but referral to NHS will take up to a year so your video has been a Godsend! Thank you! 🙏🏽

@DrTomBiernacki Год назад

Thanks for the great response Hilda! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@Ashtonfamfive 2 года назад

Thank you so much for this video, very explanatory and helpful!!

@DrTomBiernacki 2 года назад

Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope your peroneal tendons feel better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@auntie3333 2 года назад

Great info and video!

@amyriounis 2 года назад

Hi, thanks for the video, helped me a lot..Is there any easy way to find out if the pain is on the tendon or the nerve that runs ons top of it? After some days of ski (no warmup 👏) I got some pain on the area of the brevis tendon. I have full range of motion of the ankle without any pain and I m not sure if it's the tendon or just the nerve (cause of the pressure applied by the ski boots). The pain usually comes back after excessive use of the area (excersizing etc). Thanks again:)

@timothywright8811 2 дня назад

Super video. I had tendonitis and now the peri version on the outside. I injured it walking quickly up two flights of stone stairs and back down again in the morning. It’s going on for 4 weeks now . The original pain was horrendous. Impossible to touch. Now it’s an on going ache but I start some stretching and now I see I need to do a lot more and using ice as well .

@mckenzie5550 2 месяца назад

Side of my foot & ankle have been killing me! I’m not really able to rest it much with my active toddler 😊 Just wanted to thank you for this easy to follow, detailed video!

@merrydelacruz4762 3 года назад

GOD BLESS YOU...thnk you...

@chaazyasharal7037 3 месяца назад

Thank you, thank you, thank you! I've been suffering for almost a year since I sprained my ankle in a fall. I kept telling my PT that my ankle and left side of foot hurt so bad when I turned it out. Your video explained it all. My pain sounds like I have Peroneal Brevis and Tendinosis. I even heard the clicking in my left ankle that sounds like Subluxing Tendonitis. I pray I don't need surgery! Now the boot even hurts. I limp when I walk now. I'm going to make an appt with the foot Doctor this week I can't take it anymore.

@katieholland4987 2 года назад

Thank you! My peroneus brevis was sore from running (I’ve been getting injury after injury because I dislocated my ankle 8 years ago and I just started running last year). I was having trouble using a foam roller on the Peroneus brevis. You showed using a small massage roller. I just used my mop handle-it works great! And I can easily massage other leg muscles!

@hrnoorr6480 2 года назад

any improvement? beacuse im in same situation? any tips? 🙏

@4streamspartners254 3 года назад

I'm a male athlete. 67 yrs old. Running. Weigh Training. Pickleball. Never had known foot problems until this past year. First was Great Toe pain. Diagnosed w/ severe arthritis & hallux limitus. Second was a peroneal longus rupture after overreaching in competitive pickleball match. The pain was not horrible at first. Symptoms, over time, were primarily the lack of a sense of 'happy fee'. What I mean is that I felt dis-incentive to run, jump rope, work out. MRI showed complete rupture. A 'snap' at the 1st metatarsal. I was surprised because the pain in my foot did not feel sharp. What I felt, primarily, was 'heat' along the right, outside of my right foot. I have custom orthotics. Great shoes. Surgeon said that surgery was not an option; not needed because my arch is naturally high. I was in a boot for a while. Didn't feel necessary. I am currently walking w/o difficulty. Not running. Not playing pickleball. I tell you all this because I'm curious if this sounds weird to you. Eversion is fine on right foot. However, pounding it w/ running & playing pickleball is uncomfortable. Is it strange that I don't feel terrible pain in the foot? Any thoughts on what you read?

@jenm6977 Год назад

Thank you so much for giving me hope! I'm not sure if I should do the stretches and massages if I am in a boot? Just in case anyone's answering questions...

@cormack1479 Год назад

I've done my brevis in it's bruised and swollen I've opted for the boot as I am very hyper mobile can't wait to get back to the gym

@TruthFLA 2 года назад

It hurts to stretch initially but the longer I keep the the stretch the pain begins to reduce. Speaking of bent-over hamstring stretch. I have been doing a lot of deadlifts and kettlebell swings

@caroledelahunt7548 8 месяцев назад

Great info and great reminder to keep stretching! I had a painful peroneal tendon tear in my ankle which required surgery to repair. I doctored eight months for inflammation before I finally had an MRI that revealed a tear. I was non weight bearing for 2 months as it healed and did therapy and am pain free. The stretches you recommend are perfect and I still do them to combat inflammation!

@Laahna_I_HATE_IT_HERE 6 месяцев назад

Did you have the surgery ?

@barryderb 3 года назад

Thank You for the great explanation. It’s a Great incentive to keep doing my stretches from my PT. I was in the walking cast and now I’m my ankle brace.Thanks for the wonderful information.

@DrTomBiernacki 3 года назад

Hope you continue doing better!

@DrTomBiernacki 3 года назад

Thanks for watching we really appreciate you!

@Likeag6pro 3 года назад

Did you heal?

@elmesereno7915 3 года назад

Very well said, how about plantar fasciitis? I am suppering almost a year, I have a special sole. Still a little bit pain. Thank you

@shellym.4335 7 месяцев назад

I have been a dental hygienist for 40 years and working the rheostat pedal all those years has caused debilitating pain on the outside bottom of my foot. You have given me better understanding that it is probably not plantar fasciitis.

@anneliolsson31 3 месяца назад

👍

@estanford826 6 месяцев назад

Extremely informative video. Thank you very much. My peroneal muscle injury took a little detective work. This has been hurting for three weeks now and I thought it was from a new exercise routine but that didn’t make sense. Then I remembered that about a month ago I had an attack of gout and though the inflammation has greatly reduced. I’m left with a deformity which has been causing me to favor my bunion join so I’m putting stress on my perineal muscle. At least this is what myself and my physical therapist think. It’s always something, right?

@faithfultita1585 Год назад

Ten years ago I twisted my ankle and wore an air boot for a while. It got better and forgot about it until two years ago when I started having pain right above my ankle. Went for physical therapy and was told it was sciatica. Went for chiropractic, physiotherapist, who insisted I get a $600 orthotics (don’t see much difference yet). The pain takes my breath away, especially, when I stand in place. I don’t feel heard at all. I just had an ultrasound to rule out blood clots and an X-ray, and Next week, an MRI to rule out nerve impingement. I keep telling them, it’s from my foot/ankle, and not from my back. Everything you said makes total sense to me. I’m going to share your video with my dr, and see what happens.

@reneechewning1843 Год назад

Thank you so very much, I'm a self motivated over worked pediatric occupational therapy practitioner and found myself in pain everyday to the point where I was seeking after hour ER-waiting rooms, xrays and MRIs - please consider teaching KT taping info if not already posted - so appreciated 🙏

@DrTomBiernacki Год назад

Thanks for the great response! Thank you for your hard work Renee. If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!

@lindabest6517 8 месяцев назад

Doesn't look like anyone's monitoring this, but in case u are, thank u for this instructive video &the 25 tips for broken ankle video. Just broke mine and messed up everything u talked about & explained. I have hard bones, luckily, & still broke my ankle. Had used a rolling pin & ball caster on fascias b4 after knee surgery & after watching ur video, wow. Once i understood what was what & where & how it works, I'm so excited. I feel like I'll survive this to walk normally again. Still have 4 more weeks of non weight bearing, but these tips, OMG. They are helping so much. & I'll be following u for each phase of this injury. Ordered 2 things u suggsed. Thx again

@maryaugustin8341 3 года назад

Very interesting thank for sharing the video.

@penmaenmawrdefiant1146 3 года назад

I only get pain high in the outer calf on both sides. What to do please?

@bsto5000 2 года назад

I have struggled with this excruciating pain on the absolute outside of my left foot for months. If only I'd have been in MICHIGAN a few months ago. Hmmmmm. I just saw this video last night, rolled my foot on a green plastic ball with the little spikes on it while watching these videos and then iced my foot. I woke up up this morning a new person! OMG! I'm mobile again and 10% pain now, which I really should say tenderness, because I pressed that ball deep in that meaty area you spoke of and I could feel the release of the tension. It felt like I had broken glass in my foot! Miracle. I will not be going back to my foot doctor. If I need one I will drive the 7 or 8 hours to Michigan. THANK YOU DOC!!!!

@DrTomBiernacki 2 года назад

Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope you keep feeling better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!

@bsto5000 2 года назад

You guys are only 5h 22m from Pittsburgh. I would make the drive! LOL

@chrisorr6042 2 года назад

Rolled my foot outwards, these exercises really help.

@christopherhudson7895 Год назад

Thanks!

@ArwenMcGilvra 2 года назад

I found this video after looking at your page on wearing a walking boot. My doctor didn't tell me half of what your page has said. He just put me in a boot and expected it to get better. I didn't know I should still be wearing my orthotic, or staying off the foot. I went back to walking around as much as before and my tendonitis pain got worse. As to how I injured mine, I sprained my foot a few months back and didn't give it enough time to heal.

@DrTomBiernacki 2 года назад

Ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist in the future if your problem continues. We really, really appreciate you as a fan, and thank you for watching. If in the Michigan area, consider coming to see us! www.michiganfootdoctors.com/

@florenciarodriguez3759 3 месяца назад

Great video - very helpful!

@DrTomBiernacki 3 месяца назад

Glad it was helpful! Thanks for the great response! 😊❤🙏 If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EBM/review Thanks again for watching! All the best to you!

@iamgroot1089 11 месяцев назад

Peroneus Longus...cant sleep for the pain. Ordered the massage roller stick online. Even using the brake in my vehicles is very painful, you provided the Longus understanding for me. Thank you.....I've watched several videos from others.

@DrTomBiernacki 11 месяцев назад

@iamgroot1089, ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist in the future if your problem continues. If in the Michigan area consider coming to see us! www.michiganfootdoctors.com/ If possible, we would appreciate a quick review from you; these make a HUGE difference to us! g.page/r/CZWo3fJqJrVpEBM/review We really, really appreciate you as a fan and than you for watching. All the best to you!

@randyibanez9920 3 года назад

Looking for more help! I have some relief already using the roller. Can this injury affect knee? Also, is it normal to have the nerve give a quick sharp signal when rolling it? It feel pretty uncomfortable. Thanks in advance! I'm looking forward to fixing this issue!

@ROMANEMPIRE69 2 года назад

Thank you. I injured my ankle in my youth. Got my foot stuff between the frame of a sofa bed some how. Went to the ER where like wc cases they take an x ray and see nothing. Had a period in my life where I had to hop on one foot to goto the bathroom at night cause o couldn’t put my foot down. (Was super tender). Also I wasn’t able to rotate my ankle. Finally got help my a Hispanic massage therapist that popped my ankle back into place. And have since been getting that type of help. However I still have limitations and my ankle atrophied over the years. Even the calf is slightly smaller then my other leg. Btw this is my left ankle.

@UtahHomes4us Год назад

so glad I found this video as I ice my foot. I think I hurt myself 8 months ago trying to water ski and foot hasn't been the same. I didn't get up on the skis either. 250 lbs doesnt come out of water as quick as when young and 190 lbs. my left foot is starting to turn out to outside. Just got some KT tape. 3 weeks ago it seemed I had morton neuroma and an extra pad in shoe ended that pain. (Thankfully). Unfortuneately, foot is starting to ache a lot after a nights sleep

@jeyasreesubramanian5560 3 года назад

Very good explanation

@angelaschmidt3661 3 года назад

Is the stretching and rolling part of this video available as a "real time" video we can follow along with?

@charitysbizarre4365 2 года назад

I have flat feet and weak ankles and have rolled both of them but really injured the right one at work landing on it after basically falling off a platform a few years ago. I appreciate all of your advice and I'm glad to have found your channel! I'm in MI but unfortunately closer to Toledo Ohio - you guys might be a bit far for me..

@criconinvestments7723 Год назад

How's it going now?

@drewmckenzie3415 Год назад

These stretching and massage tips are helpful and I will start doing them. I’ve had peroneal tendon problems for about 3 months now. I think it originated from wearing bad shoes while running and poor balance/strength in my feet. Podiatrist gave me an ankle brace to wear and that seemed to alleviate a lot of pain. Also wearing Superfeet inserts. Finally getting back to some running.

@vaddebb Год назад

How did you get diagnosed.. Did you get MRI.... Please let me know how your getting better from the problem

@jennbi1627 Год назад

Heyy me too suffer from this from longtime

@randyk7699 2 года назад

This is the best explanation! My pain is unbelievable.

@FatemaKhatun-jh4ep Месяц назад

Thank you sir for your helpful video. This is amazing

@sidewaysrain7609 2 года назад

BRAVO! Thank you!

@DrTomBiernacki 2 года назад

Thanks for being such as great fan! we really really appreciate you watching and giving us such great feedback. If possible we would really appreciated a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review We are working hard every day to make better and more meaningful content! This is what keeps us going for sure.

@dreamcrafts258 Год назад

Thanks a lot for all these information.

@DrTomBiernacki Год назад

Thank you for watching. If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us! g.page/r/CSudMUZfg68sEAI/review Thank you for being such a great fan; we appreciate you watching!

@DanielEContreras 12 дней назад

Having this injury 4 weeks before a run sucks, I have only trained 2 days in the past 2 weeks. It’s getting better but when I ran again felt pretty sore the next morning.

@sundaysommers1476 Год назад

So much to try here. Thanks.

@DrTomBiernacki Год назад

Thanks for the great response! If possible, we would appreciate a quick and easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CZWo3fJqJrVpEBM/review Thanks again for watching!

@idkanaccountname 7 месяцев назад

Injured all parts of the peroneals from running- brutal recovery. thanks for the video!

@DrTomBiernacki 7 месяцев назад

@sheabutta5425 2 года назад

Watching this video not only earned you another subscriber, but it also taught me something. I truly feel this video has helped me pinpoint the issue I've had the past 25+ years in my legs that no massage therapist, physical therapist, physical trainer could ever fix. I'd never considered a podiatrist until now. Thank you!!

@DrTomBiernacki 2 года назад

Wow, we appreciate the kind humbling words, and we are really happy for you and hope you keep feeling better! If reasonable, we would appreciate a quick rating from you, and a good rating makes a MASSIVE difference for us. g.page/r/CaxJ9b-O6o27EAg/review Thank you for being such a great fan, and we appreciate you watching!

@AbhishekTravels 2 года назад

Did it work???

@fritzkramerkramer7855 Месяц назад

On my way! to sign up for an hour long yoga class

@aidasavinon9079 3 года назад

Thank you Dr so much

@DrTomBiernacki 3 года назад

We really hope that you feel better and thanks for watching our video! We're sorry to hear about your problem and we really hope you feel better soon! Just remember to see your podiatrist in person if you are not feeling better in the future! Thanks for being a fan!

@yoongistan7619 Год назад

Question. Ive been having pain in the side of my ankle for about a month now, and just discovered a couple days ago that its probably tendonitis. I run a lot everyday and the pain is at its worst after my run/workout. Im only 15 and the pain has spread up the back of my calf a bit and to the back of my knee. It hurts when i move it a certain way to put a certain amount of pressure on it. Any idea of how long it will take to heal? Ik u said 2-6 weeks but ive only been having this problem for a month now and im going to stop running for awhile. Also, when do u think i can get back to running, even if its not completely healed? If thats possible. Im also wearing a brace and using an icepack when i can

@philbaker6639 5 месяцев назад

I overworked mine as a 40 year old basketball official. Thankfully I had 3 weeks off mid season and videos like this helped get it feeling better before I got back on the court.

@DrTomBiernacki 5 месяцев назад