Gently stretching the muscles over time will reduce the tension in your muscle. Tight peroneal muscles will increase the friction between the peroneal tendon and the bone. Stretching your calf muscles and peroneal muscles is important. Massage techniques will be similar to those for a calf strain. In severe cases, surgery may be required. As a result, the muscles relax, which in turn reduces the tension in the tendon. Sports massage for Peroneal tendonitisĭeep tissue sports massage to the peroneal muscles can help to reduce tension in the muscle. Do not take Ibuprofen if you have Asthma. If your injury has passed the acute stage then a simple neoprene ankle wrap is ideal as it acts as a heat retainer.Ī doctor may prescribe NSAIDs (non-steroidal anti-inflammatory drugs) to reduce pain and inflammation. Wear a specialist peroneal tendonitis brace to protect and support your ankle. Ice or cold therapy can be applied for 10 minutes every hour, to begin with, reducing frequency as your symptoms improve. This will help reduce swelling, pain, and inflammation. The rule is if it hurts during, immediately after, or the following day, then don’t do it! Cold therapyĪpply the PRICE principles (protection, rest, ice, compression, and elevation). However, it may be possible to do other activities such as swimming or cycling to maintain fitness. As it is an overuse injury, continuing to train prevents healing. Rest is important when treating peroneal tendonitis. Foot biomechanicsīiomechanical factors such as overpronation, or over supination are factors, increasing friction between your tendon and ankle bone. Overtraining is also a contributory factor, particularly in dancers or basketball players. Tight calf muscles will increase the tension in the peroneal tendon, causing it to rub more. This increases tension in the peroneal tendon making you more susceptible 1. Running along slopes, for example at the side of a road causes your foot to roll out more. Overuse is the primary cause, however, there are a number of factors that can increase your risk of injury. Therefore, degeneration (tendinopathy) of the tendon is a more accurate description. However, in chronic cases, acute inflammatory cells are unlikely to be present. If your injury is quite recent, for example, a few days old, then you may have acute inflammation (tendonitis). This is because tendinopathy describes degeneration of the tendon as opposed to just acute inflammation. The term Peroneal tendinopathy rather than Peroneal tendonitis may be more appropriate, especially in chronic cases. The muscles plantarflex (point downwards) and evert (turn outwards) the foot. It attaches to the outside of the foot at the base of the 5th metatarsal. The peroneus brevis also passes around the back of the lateral malleolus. It attaches to the outside of the first metatarsal and cuneiform bones. The peroneus longus tendon runs around the back of the lateral malleolus and under the foot. Overuse causes the peroneal tendons to rub on the bone and as a result, become inflamed. The peroneal tendons pass down the back and underneath the lateral malleolus (bony bit on the outside of the ankle). They are located at the back & outside of the lower leg. The Peroneal muscles consist of the Peroneus longus and Peroneus brevis. Peroneal tendonitis is inflammation or degeneration of the peroneal tendons on the outside of the ankle. Again, pain indicates a positive result.Īn MRI or ultrasound imaging scan helps confirm the diagnosis. Resisted eversion – this involves resisting your foot as you attempt to straighten it from an inverted position.They invert the foot by turning it inwards. Passive inversion – this involves stretching the muscle.A professional therapist may perform a number of tests to help diagnose your injury.
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