Peroneal Tendonitis (Side of Foot Pain), Causes & Self-Treatment.
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- Опубликовано: 3 июн 2020
- Peroneal Tendonitis (Side of Foot Pain), Causes & Self-Treatment.
RUclips Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob & Brad discuss what causes peroneal tendonitis and how you can treat it. Peroneal tendonitis is pain on the outside (lateral) portion of you ankle and runs down to the outside of your foot. Watch the video to find out if you have peroneal tendonitis.
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![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)
![ian - Fit Check (Feat. VonOff1700) [Official Music Video]](http://i.ytimg.com/vi/sDGWDBg45Dw/mqdefault.jpg)
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 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 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
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
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!
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!
I finally know what I have a week after running 13.1 miles on the beach shore barefoot... thank you so much!!!
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!!!
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 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 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.
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
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.
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 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!!
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?
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 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
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
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.
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’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.
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
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.
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!
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.
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.🙏🏽
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 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
Thank you so much for this. I watched both this video and the cuboid syndrome video. I noticed I did have pain up the leg as well, so I feel this video made more of a difference. Amazing! You guys are awesome!
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 have had foot pain for about a month. Wasn't sure what it was. This video helped me to know exactly what my problem is and how to solve it. Thank you.
I am so grateful for this video. I have suffered from this for years. I've recently started exercises recommended by a physio but I'll definitely add the ones you have mentioned as well. Thank you both.
You feel better now?
Can you leave the link of ther other video her plz
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 :(
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
Y'all are my heroes. I head out to your channel for all things PT. I appreciate you and the lessons! Understanding WHY something hurts absolutely helps me stay the course to healing. God Bless you both💜🙏
Man this video is so good! I can’t thank you enough because it has relieved me so much!
I feel like you two should have your own comedy show, love from
🇬🇧
Bob and Brad, thank you guys. always helpful when i feel somewhere in my body.
Glad you posted this. I wear Dansko shoes at work and I truly feel these are the culprit for my issues so looking forward to this advice and stretches!
The only times I ever felt pain in my heels was when I wore Dansko pro clogs daily.
Since then, I wear a different style of Dansko clog, but only when I want to stabilize and align my ankles and feet while healing them. They serve as a cast, so to speak.
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 for being informative and not boring all at the same time
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
Oh! I have this Pain through my bare Foot running yesterday! Thank You Guys for Your Help!
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
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.
Again, you have a special skill in your work and occupation...
My favourite therapist. I NEED THIS!
Thanku so much for this. I have been looking for a video from you guys for this issue for long now. Thanks a ton
Very informative and helpful. Love your down-home, quirky delivery. Thank you
woah i tried some of these techniques and i already feel some type of results already, I been depressed the passed month because I haven’t been able to train for boxing and boxing is my love, I’m a whole different person without being able to workout and I been barely able to work, it’s crazy because you guys did help me a while back with my patellar tendonitis situation so I realized that I have to watch your videos a lot more, keep blessing people and god bless you guys ✊🏾
This was awesome did these stretches first thing in the morning and immediately felt relief!
Love you Brad and Bob. Your content will be forever in internet, helping people .
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
Thank you so Much! This was so timely and gave me the answers I needed.
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!
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
Every time I get a foot injury,I come to bob and brad videos,AND THEY WORK!👌
OMG...THANK YOU!!! I thought I had a bone spur or something, but this absolutely helped ☺️
I have had this pain after each round of golf for over a year, doing the the strengthening exercises really helped. Thank you
The last stretch is helpful even when I’m in between patients at work👏🏼👏🏼👏🏼👍🏻
it works
thanks you so much 🙏
thanks you so much 🙏
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!
I was able to feel the blood flow or some sort of feeling down to the bottom of my foot after 12 years since my injury. Thank you so much!
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!
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.
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
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.
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??
Feeling relief already, thank you for the video!
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
This got to be the best intro of any physical therapist video I've ever seen! :D
I've been waiting for you two to do this video for over a year. I can't wait to try your methods. Your video is SO much different than the suggestions made by all the other youtube channels which I have tried all of them and seen no success. Still suffering with side of the foot pain to the point where I cant lay on my side at night without hanging my foot off the bed because the pressure is so uncomfortable. Thank you for the video!
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!
Always very detailed. I appreciate great minds like yours
Bod and Brad are the first people I click any time I need to learn about an injury
THANK YOU for this video. I've had this foot pain for about a year.
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.
God bless you fellows! I'm already getting relief.
Hello
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.
Thank you so much for this I have been frustrated for the past couple weeks not being able to train up to where i need to be and now resting and doing these treatments once has relieved some pain
Perfect timing! My peroneal muscles hurt when I go hiking which makes it really hard to enjoy. Hopefully this helps.
Just got the start of this, seems the muscle belly is the main source of pain. It's always a long wait to see the PT here, these videos always help me get a head start on healing!
You guys are the best! Thank you for the demo. This will help explain the issue my client is having.
Hello
Just exactly what I needed! Thanks guys!!!
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
You guys are the best! I can’t tell you how much I appreciate your advice!
Thank you so much for this video! My foot has been killing me for a few weeks after getting a pair of really cushioned new shoes. This has helped tremendously!
Heavily cushioned shoes are my nemesis. Try ASICS GT 2000. If additional support is needed, switch out the insoles for Superfeet. I like Superfeet black.
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.
Great video gang. Described my symptoms perfectly! Thank you 🙏
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 :)
Bob and Brad your're videos are awesome I love them. 👍😊
Thank you Bob and Brad for all your videos. They help me so much.
Thank you Brad and Bob. Twisted my ankle yesterday and I’ve been worried about it. This made me feel much better, reassuring.
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.
This is the perfect example of what I am feeling. Thanks
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.
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.
Searched for help for this. Glad you had this info.
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!
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!