How to Fix Peroneal Tendonitis for GOOD (5 Exercises)

Summary by Krater

This video explains three potential root causes of peroneal tendonitis—history of lateral ankle sprain, lack of hip stability, and flat feet—and demonstrates five corrective exercises (peroneal ASMR, plantarflexion/inversion/dorsiflexion/eversion, short and skinny foot, side-lying hip extension, and midline hinge) to address them.

From the video

Answers: How do I fix peroneal tendonitis without stretching or calf exercises?

• peroneal tendonitis root causes
• lateral ankle sprain rehabilitation
• hip stability and ankle pain
• flat feet compensation patterns
• peroneal myofascial release
• foot and ankle corrective exercises

Exercises

• ASMR: Peroneals · massage ball or foam roller · 1-2 min
• Plantarflexion + Inversion / Dorsiflexion + Eversion · bodyweight · 1 set x 5 reps - 5 sec hold
• Short & Skinny Foot · bodyweight · 2 sets x 3 reps - 10 sec hold
• Side-Lying Hip Extension · wall · 2 sets x 4 reps - 5 sec hold
• Midline Hinge · resistance band · 2 sets x 5 reps

What it concludes

• Common advice of rubbing, massaging, stretching calves, or doing calf raises is insufficient for fixing peroneal tendonitis.
• Peroneals are the first muscles to contract in response to a sudden inversion stress to prevent lateral ankle sprains.
• Lack of hip stability during single-leg stance can cause the hip to shoot out, putting the foot at greater risk of lateral ankle sprain and peroneal tendonitis.
• Flat feet weaken intrinsic foot muscles, causing tibialis posterior and peroneal muscles to overcompensate and become overworked.
• The 5-exercise corrective routine should be performed 3 times per week for 4 weeks.