I walked on an inclined treadmill for the first time in a year yesterday, and I was in pain last night and today. No pain during or after exercise, but that night and today is wild. Past sprained ankles. The amount of immediate pain relief this afternoon after doing these is amazing! Going to do these exercises for weeks to strengthen.
I am so grateful for this video. I have suffered from this for a year. The podiatrist told me to wear shoes with good support. That really hasn’t made much of a difference
There are several ideas you can try Test out one of the natural remedies for plantar foot. Something as simple as ginger root, which can be bought at your drug store, is a good anti-inflammatory. Ginger root is in a group of plants known as Cox inhibitors. This means they prevent inflammation naturally. Another natural remedy for pain is Bromelain. Bromelain is an enzyme found in pineapples. just drink the raw juice or eat raw pineapple, you can gt advantage from the properties of Bromelain. This is natural healing at its very best. (I read these and more ideas on fergs foot formula website )
I found any flat bottom shoe or super broke in shoes are the only shoes that offer relief. I'm constsntly limping around if I don't have my flat bottom shoes. I also do well barefoot or in slippers. I'm just glad that one doctor was wrong. He said I was too heavy for my body and was developing planter facia and would need surgery. Also warm boots help so much.
@@donnydetroit4395 I only buy Skecher shoes and still get either this or Cuboid bone problems. I'm just getting over the outside foot extreme pain after a few weeks so at least will know to massage and also move feet before I jump up and move around.
I'm only 2 minutes in and am already being helped so much more than when I went to the doctor twice. You've almost got me crying because they didn't explain anything to me, and I've been lost and on my own trying to figure out what to do. I've had this problem for over a year now. I can't express how alone, depressed, and worthless this injury has made me feel. Thank you for explaining it so I can at least understand what's wrong. I tried to explain to doctors that I had a painful, hollow feeling in my leg, and they looked at me like I was crazy or lying
Came across you guys last week because of (what I assume was) achilles and peroneal pain from running that had been bothering me for a few months. Taking it easy didn't help, taking two weeks off until the pain was gone didn't help (it came right back)... cross fiber massage and attacking the calf muscles to reduce the strain on the tendons seems to have done wonders! Ran my longest ever (15mi) yesterday with no pain during, and I can't believe there's no discomfort today. You deserve the title of most famous physical therapists on the internet.
Ive been dealing with this pain for almost 3 years when i go to the dr they take an xray and say well its not fractured, wear a stiff shoe. Thank you for actually explaining and helping. Ive spent so much money and time to research to finally land here where there is an explaination and solution.
It came back for a while and i found another video from someone else about the cuboid bone shifting and how to put it back. I followed along in the vid and i felt it pop back in and i havent had pain in 4 months since.
I had bad tendinitis in basic training. Pulled my hammer a few times in high school as well. But in basic a nurse asked me how I stretch. I showed her. Then she said wrong, then show me to stretches with good form. Did it for three days and pain was gone forever lol. Thank you for showing me this stretch and explaining the problem.
You were in basic training Air Force? Did you give medical info that you pulled your hammer in high school? If not, Did they question you while at Basic?
I just sprained this recently and it hurt so bad. You guys explained it much better than my doctor did (which is sad). Appreciate you guys taking the time to explain this!
THANK YOU! Not a runner, just been sitting while working remotely and this started happening. The wiper blade motion helps so so so much. Getting out of bed has been the hardest part of the day!
Omg right, I’m 23 and I thought I broke my foot lmao, I kinda landed on it weird while walking onto uneven bricks, and I couldn’t walk on it after. I went to the hospital and no breaks! Thank god, but now I’m left with this pain. And you’re absolutely right getting out of bed forgetting about the pain bc you gotta take care of your children, animals, or just gotta take a piss… the pain is real 😭
I'm sure you've had other people tell you similar things, but you've changed my life. I've struggled with pain in my ankles and calves for a decade. I've gone to doctors, physiotherapists, chiropractors, etc..., nothing has given me lasting relief from the pain. When I started using youtube for research and came across your videos, I was able to start getting relief that day. It appears that I was also suffering from gout caused by high fructose corn syrup, which you were the first that I found to suggest that such a thing could be possible. Thank you so much.
I’ve been a wreck town from the neck down since hitting 40 given the torment I’ve put my body through over the years. These two have saved me pain, stress, money, energy and time. They are THE BEST!
At 13:20 in video, I started doing these strengthening exercises 3 weeks ago and noticed an improvement within 2 days. Now my ankle feels great. When walking or golfing, I would walk with my left foot at 9 to 10 O'clock as it hurt that bad, even with a ankle compression support. Now my foot is walking toward 12 o'clock . In addition I had a bad pain under the ball of my foot, which pretty much is gone. I also added some great insoles, off the shelf, deep heel cup, metatarsal pad, and medial arch support , which made a huge improvement so that my foot doesn't pronate. This was the greatest Exercise I've seen on RUclips and funny how I found this a day after you posted it.....My left ankle has been a problem over 2 years and I can't wait to see how it feels when I drop 50lbs....Thx Bob and Brad...Keep it UP!!!!!!!!!!
It's no coincidence I found this video. I recently increased my walking to 4 miles and sometimes on uneven ground. I watched your video about lateral foot pain and had started what was recommended. This video showed up on my. feed and I'm feeling relief from my lateral foot pain on my left foot, after doing the 90 second rx and wow was there a trigger point!! Today is day one, I'll keep you posted. Thank you for this. I laughed about the learning English comment, lolz, keeping it real.
Just did a long hike today and on the last 2 miles I started noticing I’d get a sharp pain whenever I’d flex my foot. I didn’t know what was causing the sharp pain or how to fix it. This literally covered everything, I’m so grateful thank you so so much!
This video has helped me realise I was wrongly told I had plantar fasciitis but my pain is down the side I did the seated exercise at the end and it was really nice first bit of relief in such a long time thankyou so much.
3:24 him describing my every single symptom while simultaneously explaining that I should not be walking a lot... as im watching this video going on a walk "to help my leg" lol damn
Bob and Brad, I’m a road cyclist and runner, I’ve been suffering with this exact issue. Just one single set of your exercises has already helped me immensely. I have had other small issues just living life and all your videos have truly helped. One of the best pieces of your advise that I do daily is using your massage gun to cross massage my sore muscles daily which has tremendously helped my road cycling muscle stamina. Thank you for your great videos, I always recommend you all to my friends and family!
Am here after a patient came with pain on the outer side of the ankle and I was not able to come up with a diagnosis. Am glad to know my patients condition and I will be very courageous to face him....thank you Bob and Brad
Gentlemen, I worked my legs as you described and for the first time in 3 days the pain and swelling in my r foot and calf have gone from a 7 out of 10 to a 2 out of 10. Thank you for the advise, now subscribed.
Bob and Brad, I am also a PT x 30 years and I just want to thank you for your videos . I send the links to patients all the time to educate them, remind them of exercises and self management techniques we have done in therapy, and for the anatomy lessons, as an adjunct to what we do in therapy. Who could have imagined when we all started our PT careers ( NO internet!) that you would someday be doing this, right? Thanks for all your work.
Had peroneal tendon debridement surgery because it kept subluxing over the ankle bone for 9 mos to the point of the tendon fraying from wear and tear. RUINED forever. 5 years later & most days wish I could lob the right foot off at the ankle😤 Just rubbed the outside of my foot with the cross-friction massage method & for real it feels a bit better. Wha-?! Never learned about that trigger spot & hold Brad performed. Fantastic work❣ Much appreciated _always_ 🙌💪💞
@@aledosborn9672 had that happen when I initially rolled my ankle at work- kept telling the ER doc couldn't shift ankle outwards, he told me nothing wrong go back to work cuz there was no bruising yet couldn't bear weight due to pain of ankle locked up. Woke up 3 days later it "unlocked" overnight during sleep, but subsequently the p.t. sublexed back & forth henceforth until surgery.
@@aledosborn9672 are you experiencing that now? if so how long? Sorry had no solution to fix that- recall it was worse pain than any sprains fr soccer, bewildering there was no visible swelling/bruising.
Wow! drawing the muscle on your leg helped this visual learner so much, now I finally know what is going on, I can’t wait to start feeling better! I can’t thank you enough
Thanks for the great content gentlemen. I’ve had this stinging pain from the peroneal tendon and am finally getting some relief after seeing this video. Your past videos have also helped me and I am extremely grateful. Thank you both so much!
Thank you Bob and Brad! I have been suffering with these types of foot pains for months and wasn't sure what was happening! I have been walking a lot (10 km per day) during COVID, and really can't give it up because I am not ready to go back and work out at the gym. These easy self treatments for tendonitis are helping me immensely!
Exactly what I just needed. Went on a walk after being home for so long 2 days ago and cone home with lots of pain in foot. Did sprain my ankle a while ago
Thank you for the help. I will try this religiously. Coupled with plantar fasciitis, it's a real treat. Quick mention: Laying down is the action (so, Brad had it right, when he said he was going to lay down). Lying is passive, it means something is already lain flat. I hope this helps. I know you both help me, all the time. Again, thank you.
Hi guys, I tripped playing walking netball ( nice n safe for us oldies they said… 🙄) broke my wrist, it healed a treat with splint, but my ankle has been agonising. Was xrayed as potential fracture, but no break just awful pain… you have described it exactly , and I’ll now do your exercises, fracture clinic said wait 6 weeks see how it goes,call us! 🤯 Feeling optimistic now…. Thanks from wet and stormy north east Scotland.
You dont know how much I appreciate this video. I found it by chance. I have had three foot operations that went wrong. When I watched this video I realised that they were exactly the symtoms that I have. It was ruining my life. After doing your exercizes I Noticed an improvement. I couldnt believe it. Over many years I have been to several specialists and physiotherapists but to no avail. I now know what is wrong and that it is called peroneal tendinitis! Your videos are great in all respects. I find that other videos are too complicated. Thanks very very much. Rose Marie
You helped me with something that has been bothering me since 2018! Thank you so much!!!! As I age, I want to be active and healthy. You guys are the best.
I have Psoriatic arthritis which affects soft tissues more than joints. This has been HUGELY useful both the physio and skeletal explanation. I ve used crutches the past 8 years because this exact problem has caused hip and joint damage on the opposite side. I've used KT tape to support the tendons affected and the strengthening exercises and only occasionally need the crutch for uneven surface walks. Thanks guys. Better than gold xx
I think a very similar thing happened to me. We have a path throughout our yard that is very uneven due to the kids riding their quads and motorcycles on it. I went for a long walk about a week ago on the path and think that I was relying heavily on my peroneal muscles and tendons to stabilize myself and avoid rolling my ankle. I hope that's what it is and nothing more serious.
@@nancyj795 my case is same as yours. I got this peroneal tendonitis yesterday from a 2 mile-walking on an uneven surface. My question to you is how is your ankle now? Is it alright?
@@jahidulislam3371 It turns out that the problem was I had severe muscle cramping in my legs due to COVID-19. Even though I was double vaxed and boosted, I still got COVID-19.
finally ! you did this side of peroneal tendonitis, for months I've been trying to find a video from you about this, but it was always about the anterior side as always, great work and thank you for the informations guys !!
Thanks so much. I couldn't sleep last night because of severe ankle tendonitis. I already had 2 injections. I found those knots in my leg muscles and worked them out and it is so much better today. And I overslept through my alarm even. BIG THAK YOU!
I love this website my Doctor gave me it helps me a lot when I am having issues on things and since I can not afford a copay for every physical therapy appointment and that is why I won't go Bob and Brad give me the sources on what I can to do. It shows me where the problem is and what to do. Plus I can pull up the exercises anytime to remind myself how to do them.
I didn't even know this was what was going on with my foot until I watched this video! Been dealing with the pain for 4 months, did the exercises as he was and pain gone now... Thank you so much!!!
You guys are lifesavers. I couldn’t figure out what was up with my foot. It ached on the side of my foot on spot you pointed out. Now I will do the massages and exercises and see it it gets better. Thanks.
I tried these exercises and it worked like a charm. Immediately noticed some pain relief and the Peroneal Tendonitis completely cleared within a few days. Much obliged, Thanks.
After not going to the gym since Covid, I have noticed that I have become weak in some areas. I have severe pain on both of those sides after I do any form of exercise that involve my feet. I will give this a try. Thank you.
NEW SHOES : My new trainers, with too-tight laces, I think have given me this. Symptom started with a) hurting when standing after sitting/ lying b) sore on the outside of my lower leg ( this came first ). So this video IS PERFECT. Describes exactly what I have. Need to loosen the laces of my new shoes, and strength my ankle with some bands. Thanks guys !
Thank you!! Been struggling with this from hurting my ankle, then unknowingly ran in overly cushioned shoes that made it a recipe for peroneal tendinitis. I couldn’t find much info on RUclips on this, so awesome job!
@@MrLukeowengregorysame injury happened how long it would take u to heal m on 8 month still in lot of pain any strategy you use would be helpful for me
Thank you so much. You guys are so much better than my podiatrist who didn’t want to tell my anything. You explained it so much better and gave great caring advice. Please pray for me that I get healed fast.
Dear Bob & Brad ~ For the past month, I have been suffering with this issue and it's so depressing! Before watching your video I thought there was no hope or treatment and I would have to live with it for the rest of my life. You have given me hope. I'll be starting your recommended exercises today. THANK YOU SO VERY VERY MUCH.
Cross fiber massage is saving my life rn, thank you so much. Haven't been able to make it to my doctor yet, and it's been hurting so bad that it keeps me up at night.
PS : The last time I had tendonitis down the front of my shin, I went to the private health clinic across the street from the office. They had a retainer to treat staff from the company. I described the symptoms to the doctor. Without her standing up from her desk and doing a hands-on examination, she calmly looked me in the eye and said "I think surgery" and began to detail making an appointment with a surgeon, and telling me how long I would be out of the office for. I just put my hand up to stop her talking, and left the office. I went straight to the head of HR in the company and complained that the doctors in that clinic were obviously unprofessional. Soon afterwards, the company stopped using them. I went to another clinic, the doctor examined, and then led me across the road to a big physio team and the old physio there did an expert assessment, did some work on my leg, gave me an exercise plan, and then called me every couple of days to ask how I was progressing. Then said if I wanted to come in for a check up to see if everything was ok, which he didn't charge me for. All of this was in Prague, CZ
I really like that you guys draw on yourselves so that I can tell if that's exactly where my foot or like is hurting and it is so it's just a re-injury of the same injury I've had before
I've found my way here after doing yet another yoga class with awful pain!! Every time I do the warrior pose it feels as though my ankles are about to snap. This video, as always, is brilliant. Thank you Brad and Bob!!
I’m a novice drummer, cyclist and I’ve been walking on a steep slope this week. I woke up with terrible front of ankle pain today. I hope these exercises fix the issue. Strengthening the ankles is always a struggle.
Using your good foot as resistance on the injured foot sounds like something almost everyone could do, even in bed. I would imagine that people who work long hours on uneven surfaces would experience this type of injury and time is at a premium. If it's something you could do in bed, before you go to sleep, and repeat before you get out of bed, it could help tremendously. Well. This is day one and I'm about to find out. Thanks for the great information. Before I ever seek basic muscular medical intervention, I look to you guys for knowledge. You helped me when I had sciatic nerve pain and it helps the practitioner when the patient understands the injury as well as the diagnosis. Great job guys. Keep up the good work.
I had this pain on the side of my foot, and I don't take pills so I knew there had to be something that would work. You did it for me: Thanks. Saved me a bunch of money, you did!
With this video, I'm able to train with my kids in Taekwondo as a 35 year old woman with hEDS and perineal tendonitis. I was so concerned I'd never be able to jump and kick at the same time, but I'm gonna go for it, pain free. THANK YOU.
Honestly few days ago I was searching your channel for this video as I got exactly same pain... I walk alot during summer and I get the pain. Thank you for reading my mind :-)
Thank you SO much for this. I am in excruciating pain right now. On a scale of 1 - 10 I'm at 80. I took 4 tylenol, 1200mg of Black Seed oil pills, and am using ice before a trip to the ER. I no longer need the ER. Thank you so much!
Really awesome video. I suffered pain for a week after increasing my loads. After watching this I got instant relif, I did the step which explained in 10:00 to 12:00 and got instant relif. Thank you so much.
Thanks for the video. Fracture of the base of the 5th metatarsal are Jones fracture. Haglunds is an enlarged posterior lateral calcaneal process. Another common cause of lateral column pain is compensation for an ankle equinus and/or plantar fasciitis. Pain at the 5th metatarsal -cuboid joint (later column syndrome) can be quickly and effectively treated with a corticosteroid injection followed up with your suggested your suggested stretch. 35 years as a foot & ankle surgeon.
Interesting. I have, at this moment, a nodule, painful on palpitation, that I associate with the peroneal longus, near where it inserts by the first metatarsal. I've read about the OS Peroneum, and the cuneiform bone, which is next to the first metatarsal. In layman's terms, the nodule is in the soft area just behind the ball of my foot. Bob and Brad spoke much about pain in the side of the ankle and foot, but not at all about ruptures to the peroneal longus. I know that my injury was caused by my resting for a couple on minutes in a deep knee squat, then rising with minimal help from my arms... my calf and achilles muscles are too tight for that. I will rest, ice, elevate it for a time, then add cross fiber deep tissue massage and a few recommended exercises. This is not my first time through this. It happened on the other foot, in the soft area of my arch, just in from of my heel pad about a year and a half ago, due to deep knee lunges while planting a garden, three hours. I saw a doctor about that, but only after six weeks; they ruled out a couple things, but gave me neither a diagnosis nor healing advice.
Im a nurse and have been suffering with this for ages, where now I have to strap my right ankle when I go to work. when Im not at work, Im in flip flops(thongs) all the time, my podiatrist said get thongs with a raised heel instead or wear better supportive shoes. I did exercises & massage you showed & the tension point in upper fibularis longus relaxed, WOW. Certainly going to incorporate these exercises into daily routine with ice therapy. Thanx fellas 😊
Bob and Brad, the advanced version of your zig zag exercise is literally a dance move called the t-step. The nice thing about the t-step is you can do the one-footed version without using a balance stick. It's beyond bizarre I came across this video today, because I trained the t-step today as the next module on this shuffling video series I subscribe to. And it was just today that I finally googled the right terms and figured out this lateral ankle pain I've had for 2 months is peroneal tendonitis. I likened it to developing a sprained ankle without actually spraining it.
I've had a swollen ankle under my ankle bone for a few days and found your video. I started doing the messages you showed while watching, and got up to walk and it felt better !! thank you
Thanks guys. My peroneal tendonitis started after I started walking 4-5 miles/ day on uneven/even asphalt surfaces. This pain also started on left hip.
Yes, I moved into a place with concrete and tile floors. My feet really hurt from most likely plantar fasciitis. Arch supports, and Baretrap shoes and topical anti-inflam (Diclophenac 1% over the counter) helped one heal. The left foot has perineal tears or tendonitis the doc thinks. And thick rugs everywhere. I have that foot corset but it is hard to wear in the summer heat. I usually use the elastic band. I will go back to the corset when at home as it appears it will help the peroneals heal faster.
Great video, guys! Super cool to see you helping so many people out there! Absolutely love it! Quick tip for viewers: The peroneal muscles and tendons are these days are often termed the "fibularis" muscles and tendons. So if you hear someone talking about the fibularis muscles, they are the exact same structures, just with different names!
Podiatrist told me to use anti-inflamation cream and icy hot. Physical therapist said the same thing. Bob and Brad did a much better job of addressing causes and treatments in this video. Thank you gentlemen.
Doing long runs started to have a sharp pain behind the head of the fibula when stepping and bending the knee, felt the need to elongate whatever it was and it felt better after a few hours of stretches and movement without being standing. I did the first exercise you showed on the floor, my ankle and fibula's head popped, felt like a nerve pulled in the middle of my knee and that feeling something in my leg was out of place went away immediately. Already changed my running shoes and it's feeling better i've been doing your exercises. Will go soon to a sports physio to check on this problem. Thank you.
Love from India ...i am really thankful from the core of my heart while watching your video i tried wiping, jig jag, relaxing leg and other techniques..and i feel so relaxed... it works magically ..before i feel pain all the time..once i returned home i will do the exercise which one can do lying in bed...as you told in video. I am really thankful Bob & Brad 🙏🙏
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](http://i.ytimg.com/vi/bre6SmVm108/mqdefault.jpg)
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](/img/tr.png)
5:38 Cold Pack: 15-20m
6:45 Warm Up - Windshield Wiper
7:16 Palpating
8:15 Positional Release: 90s, 3x a day
10:21 Cross-fiber Massage: 20-30s
12:10 Strengthen - Ziggy Zaggy
Thank you for posting the times
Thank you so much
Thank you to the infinite
Thank you
Small remark: Cross-fiber massage you can do longer if it feels good up to 2-3 minutes.
I walked on an inclined treadmill for the first time in a year yesterday, and I was in pain last night and today. No pain during or after exercise, but that night and today is wild. Past sprained ankles.
The amount of immediate pain relief this afternoon after doing these is amazing! Going to do these exercises for weeks to strengthen.
I am so grateful for this video. I have suffered from this for a year. The podiatrist told me to wear shoes with good support. That really hasn’t made much of a difference
Lunges and shoes with almost no support will help you. You need to strengthen the muscles, “support” from the shoes will encourage more weakness.
There are several ideas you can try
Test out one of the natural remedies for plantar foot. Something as simple as ginger root, which can be bought at your drug store, is a good anti-inflammatory. Ginger root is in a group of plants known as Cox inhibitors. This means they prevent inflammation naturally.
Another natural remedy for pain is Bromelain. Bromelain is an enzyme found in pineapples. just drink the raw juice or eat raw pineapple, you can gt advantage from the properties of Bromelain. This is natural healing at its very best.
(I read these and more ideas on fergs foot formula website )
I found any flat bottom shoe or super broke in shoes are the only shoes that offer relief. I'm constsntly limping around if I don't have my flat bottom shoes. I also do well barefoot or in slippers.
I'm just glad that one doctor was wrong. He said I was too heavy for my body and was developing planter facia and would need surgery. Also warm boots help so much.
I had it for years until l bought Sketchers with the extra cushion....the pain is gone!
@@donnydetroit4395 I only buy Skecher shoes and still get either this or Cuboid bone problems. I'm just getting over the outside foot extreme pain after a few weeks so at least will know to massage and also move feet before I jump up and move around.
I'm only 2 minutes in and am already being helped so much more than when I went to the doctor twice. You've almost got me crying because they didn't explain anything to me, and I've been lost and on my own trying to figure out what to do. I've had this problem for over a year now. I can't express how alone, depressed, and worthless this injury has made me feel. Thank you for explaining it so I can at least understand what's wrong.
I tried to explain to doctors that I had a painful, hollow feeling in my leg, and they looked at me like I was crazy or lying
Surgeons suck.
that's cap they didn't say nothing in the first two minutes
Doctors are liars they do not practice their hyppoxratic oath.
How are you feeling now ??
I feel you and same
Came across you guys last week because of (what I assume was) achilles and peroneal pain from running that had been bothering me for a few months. Taking it easy didn't help, taking two weeks off until the pain was gone didn't help (it came right back)... cross fiber massage and attacking the calf muscles to reduce the strain on the tendons seems to have done wonders! Ran my longest ever (15mi) yesterday with no pain during, and I can't believe there's no discomfort today. You deserve the title of most famous physical therapists on the internet.
Ive been dealing with this pain for almost 3 years when i go to the dr they take an xray and say well its not fractured, wear a stiff shoe. Thank you for actually explaining and helping. Ive spent so much money and time to research to finally land here where there is an explaination and solution.
It came back for a while and i found another video from someone else about the cuboid bone shifting and how to put it back. I followed along in the vid and i felt it pop back in and i havent had pain in 4 months since.
Which video
@@evelingraff2462 ruclips.net/video/Mu0GNefBTEI/видео.htmlsi=HeuqGrdVkquy9kz_
@@evelingraff2462 hope it helps you too
What video @@thelovelycleo6467
I had bad tendinitis in basic training. Pulled my hammer a few times in high school as well. But in basic a nurse asked me how I stretch. I showed her. Then she said wrong, then show me to stretches with good form. Did it for three days and pain was gone forever lol. Thank you for showing me this stretch and explaining the problem.
You were in basic training Air Force? Did you give medical info that you pulled your hammer in high school? If not, Did they question you while at Basic?
Bod and Brad are the first people I click any time I need to learn about an injury
Thank you so much!! This stopped my pain immediately!! I've lived with this pain for years with no relief until now. God bless you both!
I just sprained this recently and it hurt so bad. You guys explained it much better than my doctor did (which is sad). Appreciate you guys taking the time to explain this!
I like the drawing of the muscle on Brad's leg. That helps me determine exactly where the muscle is! thank you both!!
I've been studying plantar foot treatments and discovered an awesome resource at Natural Foot Wizard (google it if you are interested)
H8
Not certain about the points made but ,if anyone else trying to find out shin splints hiking try Mackorny Run Fast Blueprint (do a search on google )?
What happens if you pop that muscle as I can’t walk after I heard something either pop or move
THANK YOU! Not a runner, just been sitting while working remotely and this started happening. The wiper blade motion helps so so so much. Getting out of bed has been the hardest part of the day!
Omg right, I’m 23 and I thought I broke my foot lmao, I kinda landed on it weird while walking onto uneven bricks, and I couldn’t walk on it after. I went to the hospital and no breaks! Thank god, but now I’m left with this pain. And you’re absolutely right getting out of bed forgetting about the pain bc you gotta take care of your children, animals, or just gotta take a piss… the pain is real 😭
I'm sure you've had other people tell you similar things, but you've changed my life. I've struggled with pain in my ankles and calves for a decade. I've gone to doctors, physiotherapists, chiropractors, etc..., nothing has given me lasting relief from the pain. When I started using youtube for research and came across your videos, I was able to start getting relief that day. It appears that I was also suffering from gout caused by high fructose corn syrup, which you were the first that I found to suggest that such a thing could be possible. Thank you so much.
Every time I get a foot injury,I come to bob and brad videos,AND THEY WORK!👌
I’ve been a wreck town from the neck down since hitting 40 given the torment I’ve put my body through over the years. These two have saved me pain, stress, money, energy and time. They are THE BEST!
At 13:20 in video, I started doing these strengthening exercises 3 weeks ago and noticed an improvement within 2 days. Now my ankle feels great.
When walking or golfing, I would walk with my left foot at 9 to 10 O'clock as it hurt that bad, even with a ankle compression support. Now my foot is walking toward 12 o'clock . In addition I had a bad pain under the ball of my foot, which pretty much is gone.
I also added some great insoles, off the shelf, deep heel cup, metatarsal pad, and medial arch support , which made a huge improvement so that my foot doesn't pronate.
This was the greatest Exercise I've seen on RUclips and funny how I found this a day after you posted it.....My left ankle has been a problem over 2 years and I can't wait to see how it feels when I drop 50lbs....Thx Bob and Brad...Keep it UP!!!!!!!!!!
I finally know what I have a week after running 13.1 miles on the beach shore barefoot... thank you so much!!!
It's no coincidence I found this video. I recently increased my walking to 4 miles and sometimes on uneven ground. I watched your video about lateral foot pain and had started what was recommended. This video showed up on my. feed and I'm feeling relief from my lateral foot pain on my left foot, after doing the 90 second rx and wow was there a trigger point!! Today is day one, I'll keep you posted. Thank you for this. I laughed about the learning English comment, lolz, keeping it real.
Just did a long hike today and on the last 2 miles I started noticing I’d get a sharp pain whenever I’d flex my foot. I didn’t know what was causing the sharp pain or how to fix it. This literally covered everything, I’m so grateful thank you so so much!
Almost same story here, will give this a try
This video has helped me realise I was wrongly told I had plantar fasciitis but my pain is down the side I did the seated exercise at the end and it was really nice first bit of relief in such a long time thankyou so much.
3:24 him describing my every single symptom while simultaneously explaining that I should not be walking a lot... as im watching this video going on a walk "to help my leg" lol damn
Bob and Brad, I’m a road cyclist and runner, I’ve been suffering with this exact issue. Just one single set of your exercises has already helped me immensely. I have had other small issues just living life and all your videos have truly helped. One of the best pieces of your advise that I do daily is using your massage gun to cross massage my sore muscles daily which has tremendously helped my road cycling muscle stamina. Thank you for your great videos, I always recommend you all to my friends and family!
Glad we could help, and keep up with the miles. Brad
Am here after a patient came with pain on the outer side of the ankle and I was not able to come up with a diagnosis. Am glad to know my patients condition and I will be very courageous to face him....thank you Bob and Brad
Gentlemen, I worked my legs as you described and for the first time in 3 days the pain and swelling in my r foot and calf have gone from a 7 out of 10 to a 2 out of 10. Thank you for the advise, now subscribed.
Bob and Brad, I am also a PT x 30 years and I just want to thank you for your videos . I send the links to patients all the time to educate them, remind them of exercises and self management techniques we have done in therapy, and for the anatomy lessons, as an adjunct to what we do in therapy. Who could have imagined when we all started our PT careers ( NO internet!) that you would someday be doing this, right? Thanks for all your work.
Had peroneal tendon debridement surgery because it kept subluxing over the ankle bone for 9 mos to the point of the tendon fraying from wear and tear. RUINED forever. 5 years later & most days wish I could lob the right foot off at the ankle😤
Just rubbed the outside of my foot with the cross-friction massage method & for real it feels a bit better. Wha-?! Never learned about that trigger spot & hold Brad performed. Fantastic work❣ Much appreciated _always_ 🙌💪💞
Hey man, when it would sublux over your ankle bone would it feel like it's locked up? And you'd have to snap/crack it back open? Thanks
@@aledosborn9672 had that happen when I initially rolled my ankle at work- kept telling the ER doc couldn't shift ankle outwards, he told me nothing wrong go back to work cuz there was no bruising yet couldn't bear weight due to pain of ankle locked up.
Woke up 3 days later it "unlocked" overnight during sleep, but subsequently the p.t. sublexed back & forth henceforth until surgery.
Hey, thanks for the reply mate it hurts doesnt it haha.
@@aledosborn9672 are you experiencing that now? if so how long? Sorry had no solution to fix that- recall it was worse pain than any sprains fr soccer, bewildering there was no visible swelling/bruising.
Started having this a few days ago and I'm so glad to know what the problem is (and not trying something else and making things worse!). Thank you!
Glad I could help!
Wow! drawing the muscle on your leg helped this visual learner so much, now I finally know what is going on, I can’t wait to start feeling better!
I can’t thank you enough
Did you take the vaccine you might as well just live with the pain because if you did your in for a lot of side effects :(
Thanks for the great content gentlemen. I’ve had this stinging pain from the peroneal tendon and am finally getting some relief after seeing this video. Your past videos have also helped me and I am extremely grateful. Thank you both so much!
Doctors you rock, and I found exact video it helped me a lot. My 90% of pain gone in one min after holding that inner muscle. Thank you.🙏🏽
Thank you Bob and Brad! I have been suffering with these types of foot pains for months and wasn't sure what was happening! I have been walking a lot (10 km per day) during COVID, and really can't give it up because I am not ready to go back and work out at the gym. These easy self treatments for tendonitis are helping me immensely!
You feel better now?
Exactly what I just needed. Went on a walk after being home for so long 2 days ago and cone home with lots of pain in foot. Did sprain my ankle a while ago
Thank you for the help. I will try this religiously. Coupled with plantar fasciitis, it's a real treat. Quick mention: Laying down is the action (so, Brad had it right, when he said he was going to lay down). Lying is passive, it means something is already lain flat. I hope this helps. I know you both help me, all the time. Again, thank you.
Hello
Hi guys, I tripped playing walking netball ( nice n safe for us oldies they said… 🙄) broke my wrist, it healed a treat with splint, but my ankle has been agonising. Was xrayed as potential fracture, but no break just awful pain… you have described it exactly , and I’ll now do your exercises, fracture clinic said wait 6 weeks see how it goes,call us! 🤯 Feeling optimistic now…. Thanks from wet and stormy north east Scotland.
Thank you!! I did your muscle stretch exercise last night and I woke up feeling like 25% better. This is huge! I cannot believe it.
You dont know how much I appreciate this video. I found it by chance. I have had three foot operations that went wrong. When I watched this video I realised that they were exactly the symtoms that I have. It was ruining my life. After doing your exercizes
I Noticed an improvement. I couldnt believe it. Over many years I have been to several specialists and physiotherapists but to no avail. I now know what is wrong and that it is called peroneal tendinitis! Your videos are great in all respects. I find that other videos are too complicated. Thanks very very much. Rose Marie
You helped me with something that has been bothering me since 2018! Thank you so much!!!! As I age, I want to be active and healthy. You guys are the best.
Thank you so much, 1 week doing your recommended exercises has resulted in no pain to my peroneus longus and brevis, 4 years of pain. A fan here……
I have Psoriatic arthritis which affects soft tissues more than joints. This has been HUGELY useful both the physio and skeletal explanation. I ve used crutches the past 8 years because this exact problem has caused hip and joint damage on the opposite side. I've used KT tape to support the tendons affected and the strengthening exercises and only occasionally need the crutch for uneven surface walks. Thanks guys. Better than gold xx
I went for a long walk on the beach last week - barefoot, 3 miles, uneven sand. I’ve been limping around with this pain ever since. This is helpful!
Same here! Running on uneven surfaces, this does calm the pain :)
Yeah I hurt mine on the beach too, after hurting it longboarding
I think a very similar thing happened to me. We have a path throughout our yard that is very uneven due to the kids riding their quads and motorcycles on it. I went for a long walk about a week ago on the path and think that I was relying heavily on my peroneal muscles and tendons to stabilize myself and avoid rolling my ankle. I hope that's what it is and nothing more serious.
@@nancyj795 my case is same as yours. I got this peroneal tendonitis yesterday from a 2 mile-walking on an uneven surface. My question to you is how is your ankle now? Is it alright?
@@jahidulislam3371 It turns out that the problem was I had severe muscle cramping in my legs due to COVID-19. Even though I was double vaxed and boosted, I still got COVID-19.
You guys!! I have this problem for years. sometimes its excrutiating! Foot doc was 100$ couldnt say why, yet you got the answer! Thank you
I had a pain i couldn't understand on both legs and you just not only cleared the air but also have helped me address the pain. Thank you so much!!!
finally ! you did this side of peroneal tendonitis, for months I've been trying to find a video from you about this, but it was always about the anterior side
as always, great work and thank you for the informations guys !!
Same here dude
I did the knot massage this morning before even watching this vdo.it really helped but after watching this vdo its confirmed it works.thank you
Thanks so much. I couldn't sleep last night because of severe ankle tendonitis. I already had 2 injections. I found those knots in my leg muscles and worked them out and it is so much better today. And I overslept through my alarm even. BIG THAK YOU!
Thank you for being informative and not boring all at the same time
I love this website my Doctor gave me it helps me a lot when I am having issues on things and since I can not afford a copay for every physical therapy appointment and that is why I won't go Bob and Brad give me the sources on what I can to do. It shows me where the problem is and what to do. Plus I can pull up the exercises anytime to remind myself how to do them.
I didn't even know this was what was going on with my foot until I watched this video! Been dealing with the pain for 4 months, did the exercises as he was and pain gone now... Thank you so much!!!
Great to hear!! Thanks for sharing!
You guys are lifesavers. I couldn’t figure out what was up with my foot. It ached on the side of my foot on spot you pointed out. Now I will do the massages and exercises and see it it gets better. Thanks.
I tried these exercises and it worked like a charm. Immediately noticed some pain relief and the Peroneal Tendonitis completely cleared within a few days. Much obliged, Thanks.
After not going to the gym since Covid, I have noticed that I have become weak in some areas. I have severe pain on both of those sides after I do any form of exercise that involve my feet. I will give this a try. Thank you.
Thank you!!! I’ve had terrible foot pain for months and just knowing what muscles and tendons they were, I did the exercises and BOOM relief!
fixed the pain in my foot immediately after rubbing beside my shin and stretching my foot up and back. fabulous!!!!
Great!
NEW SHOES : My new trainers, with too-tight laces, I think have given me this. Symptom started with a) hurting when standing after sitting/ lying b) sore on the outside of my lower leg ( this came first ). So this video IS PERFECT. Describes exactly what I have. Need to loosen the laces of my new shoes, and strength my ankle with some bands. Thanks guys !
I feel like you two should have your own comedy show, love from
🇬🇧
Thank you!! Been struggling with this from hurting my ankle, then unknowingly ran in overly cushioned shoes that made it a recipe for peroneal tendinitis. I couldn’t find much info on RUclips on this, so awesome job!
@@MrLukeowengregorysame injury happened how long it would take u to heal m on 8 month still in lot of pain any strategy you use would be helpful for me
Thank you so much. You guys are so much better than my podiatrist who didn’t want to tell my anything. You explained it so much better and gave great caring advice. Please pray for me that I get healed fast.
Dear Bob & Brad ~ For the past month, I have been suffering with this issue and it's so depressing! Before watching your video I thought there was no hope or treatment and I would have to live with it for the rest of my life. You have given me hope. I'll be starting your recommended exercises today. THANK YOU SO VERY VERY MUCH.
Did it work?
Almost instant relief!! I was hobbling, it started with one foot, then both. Then this advice. I massaged my calf as shown, it worked! Thank you.
Thank you Brad and Bob. Twisted my ankle yesterday and I’ve been worried about it. This made me feel much better, reassuring.
Oh! I have this Pain through my bare Foot running yesterday! Thank You Guys for Your Help!
This came up on my suggested videos. I recently tore my peroneal tendon. It’s a pain that never leaves. I will try these exercises.
Cross fiber massage is saving my life rn, thank you so much. Haven't been able to make it to my doctor yet, and it's been hurting so bad that it keeps me up at night.
PS : The last time I had tendonitis down the front of my shin, I went to the private health clinic across the street from the office. They had a retainer to treat staff from the company. I described the symptoms to the doctor. Without her standing up from her desk and doing a hands-on examination, she calmly looked me in the eye and said "I think surgery" and began to detail making an appointment with a surgeon, and telling me how long I would be out of the office for. I just put my hand up to stop her talking, and left the office. I went straight to the head of HR in the company and complained that the doctors in that clinic were obviously unprofessional. Soon afterwards, the company stopped using them. I went to another clinic, the doctor examined, and then led me across the road to a big physio team and the old physio there did an expert assessment, did some work on my leg, gave me an exercise plan, and then called me every couple of days to ask how I was progressing. Then said if I wanted to come in for a check up to see if everything was ok, which he didn't charge me for. All of this was in Prague, CZ
I really like that you guys draw on yourselves so that I can tell if that's exactly where my foot or like is hurting and it is so it's just a re-injury of the same injury I've had before
I've found my way here after doing yet another yoga class with awful pain!! Every time I do the warrior pose it feels as though my ankles are about to snap. This video, as always, is brilliant. Thank you Brad and Bob!!
I’m a novice drummer, cyclist and I’ve been walking on a steep slope this week. I woke up with terrible front of ankle pain today. I hope these exercises fix the issue. Strengthening the ankles is always a struggle.
Using your good foot as resistance on the injured foot sounds like something almost everyone could do, even in bed. I would imagine that people who work long hours on uneven surfaces would experience this type of injury and time is at a premium. If it's something you could do in bed, before you go to sleep, and repeat before you get out of bed, it could help tremendously. Well. This is day one and I'm about to find out. Thanks for the great information. Before I ever seek basic muscular medical intervention, I look to you guys for knowledge. You helped me when I had sciatic nerve pain and it helps the practitioner when the patient understands the injury as well as the diagnosis. Great job guys. Keep up the good work.
I’ve been dealing with this nagging peroneal pain for a long time. Thanks for the help!
Any strategy which help u in lot of pain
I want to thank you guys for this video. I've been dealing with this issue for years and the techniques gave me instant relief!
Same here, instant relief, I can't believe it.
I had this pain on the side of my foot, and I don't take pills so I knew there had to be something that would work. You did it for me: Thanks. Saved me a bunch of money, you did!
With this video, I'm able to train with my kids in Taekwondo as a 35 year old woman with hEDS and perineal tendonitis. I was so concerned I'd never be able to jump and kick at the same time, but I'm gonna go for it, pain free. THANK YOU.
Honestly few days ago I was searching your channel for this video as I got exactly same pain... I walk alot during summer and I get the pain. Thank you for reading my mind :-)
Isn't shade a boy name??
Thank you SO much for this. I am in excruciating pain right now. On a scale of 1 - 10 I'm at 80. I took 4 tylenol, 1200mg of Black Seed oil pills, and am using ice before a trip to the ER. I no longer need the ER. Thank you so much!
Really awesome video. I suffered pain for a week after increasing my loads. After watching this I got instant relif, I did the step which explained in 10:00 to 12:00 and got instant relif. Thank you so much.
Thanks for the video. Fracture of the base of the 5th metatarsal are Jones fracture. Haglunds is an enlarged posterior lateral calcaneal process. Another common cause of lateral column pain is compensation for an ankle equinus and/or plantar fasciitis. Pain at the 5th metatarsal -cuboid joint (later column syndrome) can be quickly and effectively treated with a corticosteroid injection followed up with your suggested your suggested stretch. 35 years as a foot & ankle surgeon.
Interesting. I have, at this moment, a nodule, painful on palpitation, that I associate with the peroneal longus, near where it inserts by the first metatarsal. I've read about the OS Peroneum, and the cuneiform bone, which is next to the first metatarsal. In layman's terms, the nodule is in the soft area just behind the ball of my foot.
Bob and Brad spoke much about pain in the side of the ankle and foot, but not at all about ruptures to the peroneal longus.
I know that my injury was caused by my resting for a couple on minutes in a deep knee squat, then rising with minimal help from my arms... my calf and achilles muscles are too tight for that.
I will rest, ice, elevate it for a time, then add cross fiber deep tissue massage and a few recommended exercises. This is not my first time through this. It happened on the other foot, in the soft area of my arch, just in from of my heel pad about a year and a half ago, due to deep knee lunges while planting a garden, three hours. I saw a doctor about that, but only after six weeks; they ruled out a couple things, but gave me neither a diagnosis nor healing advice.
Im a nurse and have been suffering with this for ages, where now I have to strap my right ankle when I go to work. when Im not at work, Im in flip flops(thongs) all the time, my podiatrist said get thongs with a raised heel instead or wear better supportive shoes. I did exercises & massage you showed & the tension point in upper fibularis longus relaxed, WOW. Certainly going to incorporate these exercises into daily routine with ice therapy. Thanx fellas 😊
Happy to help!
I just back from 3 weeks of golfing, and have this pain on the outside, of my left foot. If you saw me golf...this explains a lot...thank you.
Bob and Brad, the advanced version of your zig zag exercise is literally a dance move called the t-step. The nice thing about the t-step is you can do the one-footed version without using a balance stick. It's beyond bizarre I came across this video today, because I trained the t-step today as the next module on this shuffling video series I subscribe to. And it was just today that I finally googled the right terms and figured out this lateral ankle pain I've had for 2 months is peroneal tendonitis. I likened it to developing a sprained ankle without actually spraining it.
Wow instant relief on both of my feet and ankles with finding the 90 second trigger point. Thank you Bob & Brad, you are life savers!!! 👏👍😁
Awesome to hear!
This is the best channel for answers! Now I know what I have and got immediate relief!!! Thank you both!
Thank you!! We are so happy it helped :)
I've had a swollen ankle under my ankle bone for a few days and found your video. I started doing the messages you showed while watching, and got up to walk and it felt better !! thank you
Thanks guys. My peroneal tendonitis started after I started walking 4-5 miles/ day on uneven/even asphalt surfaces. This pain also started on left hip.
Yes, I moved into a place with concrete and tile floors. My feet really hurt from most likely plantar fasciitis. Arch supports, and Baretrap shoes and topical anti-inflam (Diclophenac 1% over the counter) helped one heal. The left foot has perineal tears or tendonitis the doc thinks. And thick rugs everywhere. I have that foot corset but it is hard to wear in the summer heat. I usually use the elastic band. I will go back to the corset when at home as it appears it will help the peroneals heal faster.
Thank you so much i have this pain for almost 2 months finally i feel a little bit better after doing this 🙏🙏🙏
That’s awesome!
Great video, guys! Super cool to see you helping so many people out there! Absolutely love it! Quick tip for viewers: The peroneal muscles and tendons are these days are often termed the "fibularis" muscles and tendons. So if you hear someone talking about the fibularis muscles, they are the exact same structures, just with different names!
This got to be the best intro of any physical therapist video I've ever seen! :D
Podiatrist told me to use anti-inflamation cream and icy hot. Physical therapist said the same thing. Bob and Brad did a much better job of addressing causes and treatments in this video. Thank you gentlemen.
Very good advice had bad injury goin from leg to foot
I have had injury to my left ankle for around 9 months. Unable to do any exercises. Thanks to these exercises, I can strengthen the area.
That stretch totally helped I can feel blood flowing over there thank you so much
Really are the best physiotherapists on the internet
This is what I was diagnosed with. It took two specialists to figure it out. I am now in a boot, thanks for the tips!
Hi Alexandria, I’m also diagnosed with it. How long did they tell you to wear the boot? Is this the only way to go?
How did u know where to look
Doing long runs started to have a sharp pain behind the head of the fibula when stepping and bending the knee, felt the need to elongate whatever it was and it felt better after a few hours of stretches and movement without being standing. I did the first exercise you showed on the floor, my ankle and fibula's head popped, felt like a nerve pulled in the middle of my knee and that feeling something in my leg was out of place went away immediately. Already changed my running shoes and it's feeling better i've been doing your exercises. Will go soon to a sports physio to check on this problem. Thank you.
OMG...THANK YOU!!! I thought I had a bone spur or something, but this absolutely helped ☺️
Love you Brad and Bob. Your content will be forever in internet, helping people .
Love from India ...i am really thankful from the core of my heart while watching your video i tried wiping, jig jag, relaxing leg and other techniques..and i feel so relaxed... it works magically ..before i feel pain all the time..once i returned home i will do the exercise which one can do lying in bed...as you told in video. I am really thankful Bob & Brad 🙏🙏
Very informative and helpful. Love your down-home, quirky delivery. Thank you
I woke up with pain on the side of my foot, i will be doing these given tips. I really hope its gonna help🤞🏻🤞🏻
I had the same pain near my ankle area after walking 2 weeks in the desert and the zig zag thing works it relives a lot of pain thank you!
YUP that's me. thank you a whole bunch for all of your videos since nowadays, not even one doctor we would visit would actually EXPLAIN us anything.
Thank you so much. I have broken several bones torn my acl mcl and patella. My foot pain is more painful than all of those at the moment.