Peroneal Tendonitis is the overuse of the foot in a particular position and it can worsen the condition. For example, running has been linked to peroneal tendonitis, and running on a surface with a slope has been linked to elevated tendon tension, inflammation, and tendinitis.
Peroneal tendonitis may also be caused or exacerbated by the following:
● Whether you run regularly or long-distance runs
● Experiencing calves that are tight
● To have a history of ankle sprains
● Having multiple arches
● Runners who engage in frequent interval workouts
You can’t move or flex your muscles or bones without tendons. Similar to the way that fibrous cords connect bone to muscle, tendons do the same thing. The peroneal tendons attach the tibia to the outside of the foot and the inside of the arch. To avoid this, try out these drills:
● Heel Raises
In order to get the most out of this stretch, it is best to do it while standing on a stable step or other raised surface that keeps your heels off the ground. The next step is to gradually lower your heels until a stretch is felt along the back of your legs. Remain here for 5-10 seconds, and then repeat the process on your toes for two times.
● Towel Stretch
The name of this exercise comes from the fact that it is performed more effectively while holding a towel. Place the towel around one of your feet and sit with your legs spread out in front of you. Then, you’ll give the towel a light tug until you feel a comfortable stretch along the back of your thigh. 30-60 seconds, then switch legs and carry on.
● Plantar Fascia Stretch
This stretch is best performed while seated in a chair and using a tennis ball under one foot. Next, you’ll spend a minute rocking your foot back and forth over the object. The procedure is repeated using the other foot. Then, the other leg is crossed over the first and the big toe of the crossed leg is pulled toward the body for up to a minute.
● Standing Calf Stretch
Step back into a split stance with both feet facing forward, palms against the wall. Stretch out your back leg by leaning forward. You should maintain this position for 30 seconds before switching legs.
Even if you already have the condition, these easy stretches will help you avoid getting it and may even help you recover.
The Pain Management Experts at Doral Health assess and treat a wide variety of painful conditions. Please call us at 347-955-3463.