Peroneal Tendinopathy / Tendinitis: Causes & Treatment (Education | Strengthening | Stretching)

Summary by Krater

This video covers the anatomy, function, and types of injuries of the peroneal tendons, followed by non-operative rehabilitation exercises and guidelines for returning to sport.

From the video

Answers: How do I rehabilitate peroneal tendonitis and tendon injuries?

• peroneal tendonopathy
• peroneal tendon injuries
• Ottawa ankle rules
• ankle rehabilitation
• single-leg strength exercises
• heel raise progressions
• ankle eversion strengthening
• dynamic balance progressions

Exercises

• bodyweight squat · bodyweight · 3 sets x 20 reps
• step up · step · 3 sets x 20 reps each
• lateral step down · step · 3 sets x 20 reps
• forward step down · step · 3-4 sets x 8-15 reps
• single leg balance · bodyweight · 3 sets x 60 sec each
• single leg RDL · bodyweight · 3 sets x 12-15 reps
• 3-way RDL · bodyweight · 3 sets x 4-5 reps
• 3-way RDL with knee drive · bodyweight · 3 sets x 4-5 reps
• double leg heel raise · bodyweight · 3 sets x 25 reps
• single leg heel raise · bodyweight · 3 sets x 15 reps each
• deficit single leg heel raise · step · 3-4 sets x 8-15 reps
• banded eversion · resistance band · 3 sets x 25 reps
• weighted eversion · resistance band and weight · 3 sets x 25 reps

What it concludes

• Exercise progressions serve as a guideline and should be tailored to individual symptoms, function, and goals.
• Exercises should be tolerable and should not cause a flare-up of symptoms the following day.
• Additional exercises like hopping, jumping, and running should be considered when returning to sport.
• Rehabilitation routines should generally be performed 2 to 3 times per week with at least 2 days of rest between sessions.