QUESTION: What treatment works best for you? The massage or the peroneal tendon stretches! 🦶We love our subscribers!🦶 Also let us know what topics you want to hear about! For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n
I have this problem quiet a while, but got it very lately. So I started to follow your advices. This is my problem. I stand all day long to work( more than 12 hours).I work from home. I want to know whether Birkenstock sandals are good for long standing work. Do you think I got this side pain because I wore Birkenstocks sandals. I want to find out a good working pair as nothing is available. I want to wear open toes one, as I have ingrown toe nail,only in big toe. Please advice.
I got peroneus longus injured 4 weeks ago while running barefoot on a threadmill(now i know that is not a good idea,it was an experiment gone wrong xD). I can do all movements-no pain,even squats,deadlifts,calf raises,extensions, but running outside,or on threadmills reawakes the pain,and the pain persist the next day,and goes away. I really hope it will heal in 6 weeks on it's own.
Thanks for the great response Brooke, we wish you the best of relief! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Thank you for showing the structure of the foot and discussing mechanics! The foot is amazing, beautiful and complicated. It is good for people to understand and appreciate their feel. Bravo, well done!
Really appreciate a you tube medical lecture who speaks rather than shouts like a used care salesman. Excellent presentation....great info for those of us doing Dry Needling and sports medicine acupuncture
I very much appreciate you helping me understand what's going on with my body. I love that you draw all over your legs and feet so I can understand better. Best teacher I have ever had.
I was able to self diagnose my issue as Peroneal Tendonitis with your videos. I'm not in a lot of pain, just once in awhile. I turned my foot to the side when I was hiking, put foot down at a step and it rolled a bit. When I got home from this trip, I found your videos and figured out what my issue was. Don't laugh......... but I have a heavy marble rolling pin that does an excellent massage job on the tendon so that's what I use. It really helps when I remember to do it.
Question. Ive been having pain in the side of my ankle for about a month now, and just discovered a couple days ago that its probably tendonitis. I run a lot everyday and the pain is at its worst after my run/workout. Im only 15 and the pain has spread up the back of my calf a bit and to the back of my knee. It hurts when i move it a certain way to put a certain amount of pressure on it. Any idea of how long it will take to heal? Ik u said 2-6 weeks but ive only been having this problem for a month now and im going to stop running for awhile. Also, when do u think i can get back to running, even if its not completely healed? If thats possible. Im also wearing a brace and using an icepack when i can
I appreciate a lot the fact of getting into the peroneal longus vs. brevis difference. No website I've checked mentions those details and I find it so important so we can understand the pain and what's actually hurting in there. My pain in the peroneal area has been there since before 2018 and it comes and goes depending on if I warm up before exercising or not, so probably it has to do something with a past injury, tendinosis and scar tissue. I hope the stretches and the frozen water bottle thing help me, the pain started yesterday after a power walking session and now walking is uncomfortable. It usually resolves within a few days but I can't wait that much this time.
Very well explained. I was anxious to know when I can start feeling better. Now I know that I'll have to be patient and continue doing the exercises that my physio has advised for at least 6 months. Thanks.
I injured my peroneal tendon as a professional dancer. Personal Tendinitis, chronic ankle sprain, Mico tearing. Any advice I will absolutely take! Happy healing everyone.
I've always had very flexible joints and tendons. One upside to this is that I cannot recall a time I've twisted my ankle and ended up on the ground, I'm always able to straighten myself back up. The downside to this is that I've put my whole body weight on my twisted ankle several times and I guess that is what brought me to this video...
I have been a dental hygienist for 40 years and working the rheostat pedal all those years has caused debilitating pain on the outside bottom of my foot. You have given me better understanding that it is probably not plantar fasciitis.
This gave light to issues I never knew I had. I always thought I had tight calves and thought something was off when I have problems rotating my foot. Nice explanation!
Thank you. I am going to start on this today .for close to 4 weeks I have had pain in my both feet, arch feet and some numbness in the 3 toes of right leg and sensations in the last 3 toes of the left leg
The way I like to think about the orthotic simply it is that the heel is like a switch that unlocks the flexibility of the foot. The deeper the heep cup, the more stable the heel is (deep and supportive), and the less tilt of the calcaneus(in or out) and less function of the peroneus Longus and brevis occurs. This is gradually gets less sore and improves.
I am suffering with this problem since last four years ,not able to walk or stand for long time ,its very depressive. In india we dont have good doctors for foot can you help pls.I can feel inflammation every time .
I've got a peroneal tendonitis. It came somehow sudenly when I stepped on a hidden rock during my trail running. I thought it would go away after a few days rest, but now I've got it for approx. 4 weeks, and it really hurts after 3-4 miles. I made a mistake running a 20K 1000MT+ past sunday, and finished in real pain. The MRI confirmed the tendonitis. Thx for the explanations, it helps to understand why it hurts and how I can try to speed up the healing.
Is this what I have, I jumped over a tennis net bare foot and landed sideways, I heard like a snap and got extreme pain when I tried to stand. When I like move my foot sideways it hurts like hell
I was sitting with my ankle on my knee on a chair 4 months ago and and when I went to get up I swung my leg down and smashed my ankle on the metal chair leg. I haven't been able to get any help. My MRI shows peroneal tendinitis and that is where my pain is, however my doctor doesn't seem to want to acknowledgment it. He says that after 4 months any injury would be healed. And that if he mri'd my other ankle that he would find things too. I keep telling him my ankle still hurts. He isn't listening to me. My goodness it's still bruised. He is only concerned that I can't lift my big toe and weakness in my foot. I also have hip and back problems, but I was referred for my ankle and he just isn't getting it!! I am so annoyed and frustrated. Going to a new ortho, but I just don't know if this will ever heal.
I'm not a professional, just a hiker and trail runner that has delt with minor foot problems for most of my adult life. Overall i thought this was good information, except i cringe when i hear people talk about orthodontics and braces and don't discuss that they are temporary tools. In my opinion stretching and strengthing sould be used to return the foot, legs, and hips to functional foundation.
I fractured my heel bone in March 2021(mountain biking) been a testing year for me thus far, limp is gone pretty much- walking, hikes, and functioning normal now somewhat- however I do noticed some pain and soreness if I go walk/hike longer than usual- this video explains a lot because that is the part where I get pain and soreness after a while. Thank you for this very informative video-
loved the video man. I was suffering from peroneal tendonitis for months before i visited a PT and finally got the proper diagnosis. A vital part of the rehabilitation process is the education behind an injury, and then doing the exercises and stretches to treat it. my injury has definitely gotten better, but there have been times where the injury has returned here and there. I will continue to stretch everyday with these exercises. the PT i went to shared similar exercises as the ones in your video. flexible loose hips, good ankle mobility, loose calf muscles - all super important in treating peroneal tendonitis
Man this is exactly what I was looking for. I fractured my talus, had surgery, had my cast removed. Currently getting my movement back. It's progressing pretty well, I do exercises like at least 6x a day but I noticed that that part of my leg(peroneal tendon) was so tight and I didn't know why. I fractured my foot with the same mechanism you'd sprain your ankle. I'm sure I sprained it so bad since it went as far as to fracture my talus.
@@ChompaChewy2 no talus replacement. It healed nicely. My lateral movement still isn't the best. Probably at 80% of what it used to be but I've gone on hard 30 minute runs no problem and also doing activities like judo and jiu jitsu at 100%. No problems 👍🏽 When it rains, it does ache and I have to stretch but once it passes, it's back to normal. I'd say a year and half later, it's about 90% of what it used to be in terms of flexibility. I'm active and try to stay active and that helps a ton.
I hurt my left peroneal from climbing low angle. I swung into rock and my left ankle absorbed impact. Swelling is down after a month of immobilisation and now I am beginning to put weight. Sometimes, it subluxes and I should keep brace on longer. It takes awhile to get back after each time though. What do you think? What is the best way forward? Thanks
Thanks for the great response Chalu Kim! I would continue stabilizing with my patients with a lace-up ankle brace, good shoes, and insoles for 1-2 months. I would also start gentle strengthening exercises: ruclips.net/video/ZI0sANYDF6M/видео.html If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Thank You for the great explanation. It’s a Great incentive to keep doing my stretches from my PT. I was in the walking cast and now I’m my ankle brace.Thanks for the wonderful information.
My peroneal longus has developed tendinitis from running on dodgy terrain with poor footwear. I had chronic sciatica for 2 years no running! Finally got better and ran for 6 months living life again, then BANG this shitty tendon injury.
Ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist in the future if your problem continues. We really, really appreciate you as a fan and than you for watching!
Hi, thanks for the video, helped me a lot..Is there any easy way to find out if the pain is on the tendon or the nerve that runs ons top of it? After some days of ski (no warmup 👏) I got some pain on the area of the brevis tendon. I have full range of motion of the ankle without any pain and I m not sure if it's the tendon or just the nerve (cause of the pressure applied by the ski boots). The pain usually comes back after excessive use of the area (excersizing etc). Thanks again:)
I hope you see my comment and hopefully help me out since Dr appointments take so long. I haven’t been able to bare weight on my foot since a cold December morning after power walking to catch my bus. I’ve only had an X-ray and an MRI of my ankle (normal) and foot which showed mild edema in all 5 toes and neck of first metatarsal. I’m going on 3 months without being able to walk (just been locked in my room) and I’ve noticed the numbing and tingling have gone up my lower leg. Whenever I try to flex my foot up or try to walk or stand I get this cramp like sensation where you said the perineal muscle is at but I feel it in both lateral and medial sides and it can go up to my calf. I also feel a burning sensation from my calf to foot but before my lower leg and foot would get super cold-ultrasound showed no DVT. My foot also turns bright red when I lower my leg or try to stand on it. Swelling is only visible on my foot whether it’s red or not. I can’t turn my foot from side to side, rotate it, or flex up or down without feeling pain. Recently I got 2 bruises on the lateral side where this muscle is. I feel so helpless 😔 my leg feels heavy and achy. My lower back hurts so much too. If I’m honest, it’s effecting my mental health. I wished my appointments didn’t take so long and that my dr didn’t just focus on my foot. I will definitely tell her to order imaging on my entire leg and lower back
Doctors really suck. If. They were all like. This. Dr. We would. Feel much better. Shame. How. We have to beg for help and have to convince these shallow Drs of what we are really feeling. They seem to be. Consumed. With the cob bs.
@@roshe9124 yes! I’m still having pain and unable to put full weight on my right foot and sadly my left leg/foot are bad too now . I feel so helpless 😞
Very helpful and informative. My daughter just strained the brevis and longus landing gymnastics vaults into a foam pit. Rapid dorsiflexion and slight rolling of the ankle landing on the uneven surface.
Thanks!!!! So much helpful info in this short video!!!!! I injured mine spazzing out on my jump rope, poor foot placement I guess.. Im getting better and learning to balance my weight around.
The bottom outside of my foot has been hurting and got to the point where I had to stop running.. I think I increased distance and speed to quickly. It's frustrating that it takes so long to recover.. what aerobic exercises can you do without hurting foot/tendons again
@Michigan Foot Doctors? Could you, please, explain what causes the awkward cramp in foot..esp.during swimming in colder water? And how to release that cramp?
I don't know the etiology for my foot drop. My MRI points to L5 spinal stenosis with bone spurs, etc. I cannot dorseflex. I am going to PT. I have balance and neuropathic symptoms. What treatments should take priority?
I found this video after looking at your page on wearing a walking boot. My doctor didn't tell me half of what your page has said. He just put me in a boot and expected it to get better. I didn't know I should still be wearing my orthotic, or staying off the foot. I went back to walking around as much as before and my tendonitis pain got worse. As to how I injured mine, I sprained my foot a few months back and didn't give it enough time to heal.
Ouch, that is tough for sure! We really hope you feel better. Just make sure to see a podiatrist in the future if your problem continues. We really, really appreciate you as a fan, and thank you for watching. If in the Michigan area, consider coming to see us! www.michiganfootdoctors.com/
I feel like my left ankle is lose, less heavy than my right one. when I touch the area close to the left ankle upper bone, it feels like if there's something missing; compared to the right one, the right bone feels like if it's wrapped with more flesh or something, protected. The left one you can feel all the small little bones, besides sometimes, it sounds like "cracking". I twisted my ankle 38 years ago. 7 years ago, I waked up with ankle pain. sometimes it hurts when I walk, sometimes not, I noticed sometines I feel uncomfortable on the left hip. I feel my whole left leg weird. A person that massaged me, graved my left leg an ankle and told me " you have an old injury here. You have a Tendon Problem. One day, you'll have an ankle fracture" 😱... sometimes it bothers me a lot after sitting on the floor. I can't gardening, or do any work at floor level becasue my left side hurts!😱 I used to have the sensation that I feel something inside that runs from the back of my waist throug my leg all the way down to my ankle...I had the pain inside my leg.....so NOW I KNOW WHAT IT IS ! Thank you, Thank you....now, try to figure it out how to fix it in Canada! 😭🙏 I don't know if the doctor will give me a referral to the orthopedist...
Thank you for the video... I’ve been suffering with this for years I thought I had shun splints since I get spasms/cramping in the peroneal brevis area... but after this now I know... I am seeing a podiatrist soon... wish I could see you. Thank you again for the video!
HI, 2 days ago in my job I happened to push a heavy load up a garage ramp wearing sandals. The very next day I was really in pain. Lets see how it evolves. Thanks for the video: it is great
AYUDA X FAVOR 😢Hola este fue mis resultados de mi pies mee podria decir mis resultados q me hizo el doctor The plantar fascia is unremarkable. IMPRESSION: 1. Mild subchondral marrow edema at the medial/plantar aspect of the head of the talus cannot exclude a subchondral impaction fracture. Kindly correlate clinically. 2. Mild peroneal longus tendinosis.
@@DrTomBiernacki Thanks been tackling the calf muscles by process of elimination and this one fixed the clicking of the ankle, will definitely add it to the routine.
Thanks for the great response Mike! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
This video is the us healthcare system is overpriced and dysfunctional. This video talks only about treating symptoms the same way when you go to a doctor they prescribe pain killers and anti inflammatories for back pain. But in both cases they have not addressed the source of the issue. Peroneal issue are from dysfunctional gait mechanics and weaknesses in other musculature. This approach will be profitable for charging patients for repetitive treatments but will only reduce pain in short term. In long term this will come back. Try developing good barefoot walking mechanics and developing your arches. It’s not this guys fault- just a failed healthcare and educational system.
I would argue that good supportive shoes and orthotics do get to the root cause in treating the pain. This allows you to stretch and then work on functionality/returning to proper mechanics.
But you make a great point. The system is broken. Although I know not everyone can afford it, good shoes and over the counter insoles are generally as cheap or cheaper than a lot of the "barefoot" shoes out there. The goal is not to make money.
@@DrTomBiernacki this a baloney argument. treating pain does not mean solving the root cause of pain. Solving the long term issue> getting paid to get someone out of pain temporarily. Seems like you don't know much about movement mechanics because they only teach you about orthotics and surgery in podiatry school. If you don't know something thats ok. But to delude yourself into think gin you are solving the root cause is the sad part.
Hola este fue mis resultados de mi pies ne podria decirHola este fue mis resultados octubre de este año normal signal intensity. The plantar fascia is unremarkable. IMPRESSION: 1. Mild subchondral marrow edema at the medial/plantar aspect of the head of the talus cannot exclude a subchondral impaction fracture. Kindly correlate clinically. 2. Mild peroneal longus tendinosis.
Most underrated channel on RUclips! I’ve been suffering from outside the foot pain for more than 5 years and I’m only 21!! - would love to arrange an zoom appointment as I am in San Diego.
I'm mostly certain this is my problem, but no cool injury. I had fallen asleep on the couch one night, and my left ankle was turned inward on the groove between the cushions. So that's all it takes when you're 46 and out of shape. Just sleep on it wrong.
man.. I wish I had a mutant healing factor like Wolverine. 3 months is too long haha. my Peronial Nerve is occasionally screaming now that I"ve been playing almost too much pickleball for the past 2 months. One of my possible culprits could be the few times I played I didn't tie my shoes tight enough and they were loose and casual and the next day i felt such pain on the sides of my feet from all the lateral movement back and forth and maybe my brevis did not appreciate all that.... now giving myself ample rest between hard play days... AND MAKEING SURE TO TIE SHOE LACES TIGHT..Thanks for this awesome video. It took me going through 6 videos to finally find this video that didn't have BS info and too much misc preamble. thanks for awesome content.
Mine pops every step & has been for 11 years. Im scared to go back after the first surgery. Tendon is definitely out of place can feel it & is different compared to otherside. Pain is terrible but nums up in the day comes back ten fold when not moving. It really is miserable.
On Sunday, I was kicking a ten inch diameter ball with my grandson. Two times my right toes dragged and I mis-kicked the ball. Two days later I was immobilized. I could not bear weight on the right leg. It hurt like hell. My research tells me I aggravated or pinched the peroneal nerve. I learned about flossing on Thursday. A few reps and my pain went from an 8-9 to a 1-2. Not done yet, but it feels a whole lot better.
I broke my tibia plateau, stress fracture, 10 years ago. Seems it messed up my whole leg. My foot turns outward when I walk. My calf muscle hurts. Sounds like I might have some peripheral tendinitis now. Could a knee injury lead to this? I’ll try your approach.
I don't think this is my problem but I think the exercises can't hurt. Outside my right ankle is literally vibrating every few seconds, so, yeah, am scheduling a doctor appt cuz its driving me nuts. I have had plantar fasciitis-pain is excruciating. Anyway, I did break this ankle many years ago-rolled it. Which reminds me the roller stick looks like it would hurt.
I was diagnosed with this maybe 8 years ago. On a daily basis a compression band helps the most. But 2 days ago it flared up so badly and hasn’t gone away. It hasn’t hurt like this since I was 1st diagnosed. And just like back then the only place where the extreme pain is under my pinky toe and a little along the side of my foot do you still do all of those exercises if the pain is localized? Or is there a specific one I should focus on to alleviate some of the symptoms? Also I don’t know how I originally got injured. The intense pain just came on one day and the only way it got better was with oral steroids unfortunately. I’m a little worried I’m headed down that path right now.
I have suspected sublaxation in mine, happened randomly with no injury. Excruciating pain which ears if I rotate my foot and make it pop back in.... will these exercises help or harm this one? Thanks. In process of getting scans etc...
My ankle was fine when I went to bed Wednesday morning, but I woke up in agony at 4:00 am on Thursday. I don't know how I might have injured the peroneal tendon, but it seems I somehow did. I'm going to try these exercises.
playing soccer i did a stepover with my right foot planted my right foot to then change direction and thats when i felt a pop...based on what you explain in your videos seems like i injured both tendons... this was 7 weeks ago and i still have pain especially when i stand on 1 leg the affected one and i pivot right or left... i have tried ice , heat, massage
Thanks for the good information in your video. I've had metatarsalgia in my R foot for 1.5 years. That pain has mostly subsided but the fat pad has shifted forward causing me to feel a puffy, swollen like sensation when my R bare foot hits the floor. During this 1.5 years, I've been wearing stable shoes e.g., Brooks ghost, adrenaline along with both custom orthotics and Powerstep with metpads. Now I have developed Tendonitits of the Peroneus Brevis in the opposite L foot with pain mostly at the insertion area of the 5th metatarsal. I have NO idea how this came about. It has been gradual. It. has been bad enough with the R foot metatarsalgia and now a more painful and difficult issue with the left foot. I'll give your suggestions a try as the Podiatrist that diagnosed the tendonitis provided only minimal information.
Don't even know how I injured mine. Perhaps a very slight ankle roll? It's been a nagging discomfort for about 3 months but I thought it was just an associated symptom of my Plantar Fasciitis. However this evening while out at a restaurant stood up and found I couldn't put my weight on my left foot without severe discomfort. Hobbled home and been researching since. bottle in the freezer and ordering a roller massager now. Thanks.
Not 100% sure it’s this same tendon but I definitely have a partial tear in both a tendon and ligament in that area. Confirmed by X-ray and ultrasound. I think it happened because I tried jogging intervals about 4 months ago. No accident, just from stress of running. Likely because I have hypermobile ehlers danlos syndrome. Spontaneous injuries and slow repairs. I’ve accumulated a few injuries to both my feet and ankles over the years so it’s probably wise to start doing this care routinely
Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope your peroneal tendons feel better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Great video Dr, I was carrying a coffin in December and I had to be on my tippy toes because I’m shorter than the other 5 Gentleman and was trying to compensate , my foot has been absolutely killing me ever since, It’s been a month and I’m still unable to walk on its, I’m stretched it by extending straight upwards and really upset my Achilles and over the top and both sides of my ankle, it comes and goes and it actually is better when I’m on Prednisilone for 3 days, but when I stop the 3 day cycle it comes back worse, I went to hospital for X-rays, no breaks or fractures. Dr is booked for tomorrow and Wednesday the Physio, all my work and training has ceased, too painful and im depressed as. Advice ? Jezz 🤝🙏
I had a back surgery(disc herrniation) and my muscles developed triggers from my upper thigh. Slowly I believe it was with peroneal tendonitis and later into plantar fascia I believe. Kindly suggest.
Got an injury today in my left foot, went down to tackle on an artificial grass football field & I head a click, took my boot off & the pain was right behind the ankle bone, underneath & up my calf halfway. Very painful, happened to my right foot a couple of months ago on the same pitch, but that time I was landing softly after making a simple catch, heard a click then, but hospital told me it's probably a sprain, but the thing is, when I was stretching it a few days later, it felt like a popped out & in again with shooting pain up my calf, very frustrating injury
Mine started as a side effect of having plantar fasciitis , as if plantar fasciitis wasn't enough. It occurred about three months after my plantar fasciitis started probably because I adjusted my gait to compensate for the pain, the exercises are definitely starting to help though, it's been 4 months now and slowly improving.
Thanks so much ..went over in my foot doing jump rope for conditioning workout😡😡😡..no more jump rope for me!!I hurt perinal..in the bottom side foot .Very swollen😭
I have this issue chronically on both feet/ankles but worse on the left. I have a tiny extra bone within the sheath of the tendon which makes the tendon pop over it often. I also have extreme pes cavis (high arches). At 38 I was having to crawl to the bathroom first thing every morning because the initial pain was excruciating. I have been wearing custom orthotics and quality sturdy shoes now for over a decade. It helps a lot but it does hurt whenever I try to get more activity, which sucks because I need more and it prevents that. I have had 3-4 x-ray guided shots to relieve pain and those help for awhile. I’m trying to lose weight to take more pressure of it but it’s hard to do when I can’t increase my activity by much! Should I do surgery to remove the bone or would that make things worse?
I’m having a hip replacement in 7 days. My bad hip caused this on both sides from being unable to walk correctly. Hoping the bar, ice, stretches and my surgery will cure this. So painful. Do u think it will go away post surgery as some have told me?
I fell backwards. Partial dislocation of heel, fractured top of foot when relocating calcaneus. Fractures healed, now achilles, peroneal and planter tendonitis. The pain bundles in the peroneal. I also have to roll out the longus. It's a terrible long recovery....
I have tendonsis P.Brevis. P Longus " Flat Feet" Horrible pain!! I am 70 years of age and can't use the roller you put on the floor , I can't hold myself up! I am 137 lbs . Orthopedic say Perneal tendon is torn. No Dr. I have seen wants to do the cast and I think It would help. Can a tear heal in a cast.. is surgery the only answer? Orthopedic leaning toward reconstruction on both feet and ankles Never had surgery in my life would like to keep it that way.. I have tried Brooks running shoes wear inserts but the pain from bottom of feet to knees to hips up in my neck. Do you have another thought a 70 yr. old woman can to to streach the muscles? One that will not have me on the floor trying to push myself on a roller. Feels like I have clamps around my ankles. Thank you.
Hello. What if I only have the shock feeling in the outside of the heel without pain? I also have tingling heels as well. No injury. I believe just wearing the wing shoes for some time not realizing it. I now have ortholites. Also wear and tear from using a lifted truck as my everyday mode of transportation. The step to get in is at knee cap.
I have struggled with this excruciating pain on the absolute outside of my left foot for months. If only I'd have been in MICHIGAN a few months ago. Hmmmmm. I just saw this video last night, rolled my foot on a green plastic ball with the little spikes on it while watching these videos and then iced my foot. I woke up up this morning a new person! OMG! I'm mobile again and 10% pain now, which I really should say tenderness, because I pressed that ball deep in that meaty area you spoke of and I could feel the release of the tension. It felt like I had broken glass in my foot! Miracle. I will not be going back to my foot doctor. If I need one I will drive the 7 or 8 hours to Michigan. THANK YOU DOC!!!!
Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope you keep feeling better! If possible, we would really appreciate a review from a great fan like you! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
Pretty sure I injured mine playing tennis, and it crept up on me completely without notice much later after the actual impact. I was going hard that day my ankle was shifting about way too much and I pulled my ankle. Just thought it was a mild strain pull so I was taking it easy for 2 weeks, pain went away completely everything seemed completely normal. And then all of a sudden 1 month later my ankle swelled to the size of a baseball, but no pain. And then a week after that suddenly....the pain all hit instantly. Next thing I knew I couldn't even walk normally I was limping everywhere, having to prop myself on objects just to stand up for 2 months. After that I was able to walk normally and do everything again but discomfort and swelling comes and goes constantly ever since. Went to PT that helped, wear an ankle brace sometimes and orthotics, massage but it never fully went away. About 2 years later now I got an MRI and I have a 1 inch tear in my Peroneus Brevis right below the Malleolus. Thankfully its pretty minor nothing severe that needs surgery as far as we're aware but its been about 2 years of this now so in order to heal it completely it might take more time than I maybe expect. I was desperate and frustrated back then but now I'm more patient with my health. I'm ready to heal this thing and this video helped a lot thank you.
My peroneal muscle group suffers from a symptomatic talocalcaneal coalition, particularly the peroneus tertius. Much of the pain appears to be from muscle spasm. While my orthopedist claims that I'll eventually want a subtalar fusion, I would like to avoid surgery if possible. I've been stretching and strengthening the peroneals, and performing trigger-point release, in addition to receiving steroid injections periodically. Is there anything more that should be addressed in the case of subtalar coalitions, particularly for both avoiding surgery and reducing the need for injectable steroids?
Repetitive aerobics for months heaps of leg work squats have strong legs but now my feet suffer it's slowly started but I egnored my feet ,side ankle pain numb toes I'm scared I want to do exercise again but should I rest ? How long have I damaged myself 😭
My daughter had her peroneal nerve fully transected behind her knee by another ice skater's blade. She had surgery and will have drop foot until nerves regenerate and wears an AFO since she has no dorsiflexion or eversion. She is doing a lot of PT and we are hoping for a full recovery.
I have similar leg conditions as this: my tendon pops up when I rotate my foot inward; it doesn't really hurt when popping, but when I stand for too long, like an hour or more, it makes my feet feel uncomfortable, and sometimes it hurts mildly. And when I sit on a chair and keep my legs on the table, it starts to feel numb. Please, someone has a similar problem, and whatever is explained in this video is also helpful in my leg condition.
Great video, love the demo’s on using the stretchers ,etc. hurt myself on a fall down a muddy slope on the golf course and my ankle must have rolled as I slid down and eventually fell over. Ankle was black and blue but healed after 6 weeks. Some months after I noticed my ankles clicked as I walked up and downstairs. Now I have itchy, redness around the side of my feet and bumps. Cold therapy is now helping but referral to NHS will take up to a year so your video has been a Godsend! Thank you! 🙏🏽
Thanks for the great response Hilda! If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us! g.page/r/CaxJ9b-O6o27EAg/review Thanks again for watching!
I used to run, but after getting a stress fracture. I gave it up. Now I continually have problems with not just one, but almost all of my tendons in both feet and ankles. I have had surgery on both ankles, and since then have had tears elsewhere and I have had no known causes. Usually just when walking or even once from simply standing up. My podiatrist ran lots of tests and thought I may have rheumatoid arthritis. He later said my numbers came back positive and told me to see a rheumatologist. I have seen two rheumatologists and both said the numbers weren't high enough. I have been in and out of two boots, and 6 casts in the past 5 years. Any clue as to why this might be happening or what I could do to prevent this? Any thoughts would greatly be appreciated!
I'M 46 YEAR'S OLD IN A NURSING HOME WITH SEVERE NEUROPATHY AND FOOT DROP AND CAN'T WALK. HOW CAN I HEAL MY FOOTDROP AND HEAL THE PAIN WHEN IT'S TOUCHED? I HAVE CHILDREN I NEED TO BE THERE FOR. I'VE BEEN IN THIS CONDITION FOR FOUR YEAR'S 🤦♀️I NEED HELP PLEASE 🔥🙏🔥
when doing the slant board forward fold stretch I get a burning tingling sensations just on the posterior aspect of lateral malleolus on only my Left ankle. Could this be sural nerve involvement. I don't have any pain when doing normal activities, but exclusively feel this when doing that hyper dorsiflexed forward fold. Any tips or ideas as to what could be the problem? Great video btw!
my left ankle felt like it was sprained for months, but no injury involved. Then suddenly the onset of Sciatica. iNtense pain centered in the glute, calf and ankle. Three months later still not healed. MD unavailable. Only you tube videos for guidance.
After a lot of research I think I have all these issues, pain in my Paroneal, clicking on the tendon. I did it from spraining my ankle. Have been having physio for months and not getting better, they have diagnosed me with weakness in my ankle and haven't focused on the Paroneal
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QUESTION: What treatment works best for you? The massage or the peroneal tendon stretches!
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Also let us know what topics you want to hear about!
For the shoes and orthotics recommended in the video: wp.me/p9imRX-54n
Nothing is working doctor, i think im gonna cut my foot
Update: my doctor told me to use an Ankle Brace, lets hope
Thanks for sharing
I have this problem quiet a while, but got it very lately. So I started to follow your advices.
This is my problem.
I stand all day long to work( more than 12 hours).I work from home.
I want to know whether Birkenstock sandals are good for long standing work.
Do you think I got this side pain because I wore Birkenstocks sandals. I want to find out a good working pair as nothing is available. I want to wear open toes one, as I have ingrown toe nail,only in big toe.
Please advice.
I got peroneus longus injured 4 weeks ago while running barefoot on a threadmill(now i know that is not a good idea,it was an experiment gone wrong xD). I can do all movements-no pain,even squats,deadlifts,calf raises,extensions, but running outside,or on threadmills reawakes the pain,and the pain persist the next day,and goes away. I really hope it will heal in 6 weeks on it's own.
Thank you for whispering, I'm watching this at night
😂
😂
Maybe he was recording this at night also
🤣🤣
Hahahaha same
Learned more from this video than 3 visits to my doctor!
Thanks for the great response Brooke, we wish you the best of relief!
If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us!
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Thank you for showing the structure of the foot and discussing mechanics! The foot is amazing, beautiful and complicated. It is good for people to understand and appreciate their feel. Bravo, well done!
Really appreciate a you tube medical lecture who speaks rather than shouts like a used care salesman. Excellent presentation....great info for those of us doing Dry Needling and sports medicine acupuncture
I very much appreciate you helping me understand what's going on with my body. I love that you draw all over your legs and feet so I can understand better. Best teacher I have ever had.
You are so welcome! Thanks Hector!
Excellent explanation and exercises and recommendations
Thanks for watching and we hope you feel better soon!
We appreciate you as a fan, check with a doctor if not improving!
I was able to self diagnose my issue as Peroneal Tendonitis with your videos. I'm not in a lot of pain, just once in awhile. I turned my foot to the side when I was hiking, put foot down at a step and it rolled a bit. When I got home from this trip, I found your videos and figured out what my issue was. Don't laugh......... but I have a heavy marble rolling pin that does an excellent massage job on the tendon so that's what I use. It really helps when I remember to do it.
Question. Ive been having pain in the side of my ankle for about a month now, and just discovered a couple days ago that its probably tendonitis. I run a lot everyday and the pain is at its worst after my run/workout. Im only 15 and the pain has spread up the back of my calf a bit and to the back of my knee. It hurts when i move it a certain way to put a certain amount of pressure on it. Any idea of how long it will take to heal? Ik u said 2-6 weeks but ive only been having this problem for a month now and im going to stop running for awhile. Also, when do u think i can get back to running, even if its not completely healed? If thats possible. Im also wearing a brace and using an icepack when i can
I appreciate a lot the fact of getting into the peroneal longus vs. brevis difference. No website I've checked mentions those details and I find it so important so we can understand the pain and what's actually hurting in there. My pain in the peroneal area has been there since before 2018 and it comes and goes depending on if I warm up before exercising or not, so probably it has to do something with a past injury, tendinosis and scar tissue. I hope the stretches and the frozen water bottle thing help me, the pain started yesterday after a power walking session and now walking is uncomfortable. It usually resolves within a few days but I can't wait that much this time.
Very well explained. I was anxious to know when I can start feeling better. Now I know that I'll have to be patient and continue doing the exercises that my physio has advised for at least 6 months. Thanks.
ruclips.net/video/Gpnpe0hik2g/видео.html
I injured my peroneal tendon as a professional dancer. Personal Tendinitis, chronic ankle sprain, Mico tearing. Any advice I will absolutely take! Happy healing everyone.
I've always had very flexible joints and tendons. One upside to this is that I cannot recall a time I've twisted my ankle and ended up on the ground, I'm always able to straighten myself back up. The downside to this is that I've put my whole body weight on my twisted ankle several times and I guess that is what brought me to this video...
I have been a dental hygienist for 40 years and working the rheostat pedal all those years has caused debilitating pain on the outside bottom of my foot. You have given me better understanding that it is probably not plantar fasciitis.
👍
I only get pain high in the outer calf on both sides. What to do please?
Best video by far for injuries like this
This gave light to issues I never knew I had. I always thought I had tight calves and thought something was off when I have problems rotating my foot. Nice explanation!
Thank you. I am going to start on this today .for close to 4 weeks I have had pain in my both feet, arch feet and some numbness in the 3 toes of right leg and sensations in the last 3 toes of the left leg
@@crisperatuhaire544 How's it going now?
Wouldn't a custom orthotic push weight to the outside edge of the foot putting more pressure on the peroneal tendons?
The way I like to think about the orthotic simply it is that the heel is like a switch that unlocks the flexibility of the foot. The deeper the heep cup, the more stable the heel is (deep and supportive), and the less tilt of the calcaneus(in or out) and less function of the peroneus Longus and brevis occurs. This is gradually gets less sore and improves.
I am suffering with this problem since last four years ,not able to walk or stand for long time ,its very depressive. In india we dont have good doctors for foot can you help pls.I can feel inflammation every time .
This video was amazing!!
I don’t even have these problems and I was totally engaged through the whole video!
Well done!!
Injured while playing tennis
I've got a peroneal tendonitis. It came somehow sudenly when I stepped on a hidden rock during my trail running. I thought it would go away after a few days rest, but now I've got it for approx. 4 weeks, and it really hurts after 3-4 miles. I made a mistake running a 20K 1000MT+ past sunday, and finished in real pain. The MRI confirmed the tendonitis.
Thx for the explanations, it helps to understand why it hurts and how I can try to speed up the healing.
Is this what I have, I jumped over a tennis net bare foot and landed sideways, I heard like a snap and got extreme pain when I tried to stand. When I like move my foot sideways it hurts like hell
I was sitting with my ankle on my knee on a chair 4 months ago and and when I went to get up I swung my leg down and smashed my ankle on the metal chair leg. I haven't been able to get any help. My MRI shows peroneal tendinitis and that is where my pain is, however my doctor doesn't seem to want to acknowledgment it. He says that after 4 months any injury would be healed. And that if he mri'd my other ankle that he would find things too. I keep telling him my ankle still hurts. He isn't listening to me. My goodness it's still bruised. He is only concerned that I can't lift my big toe and weakness in my foot. I also have hip and back problems, but I was referred for my ankle and he just isn't getting it!! I am so annoyed and frustrated. Going to a new ortho, but I just don't know if this will ever heal.
Can you include bunions too?
I'm not a professional, just a hiker and trail runner that has delt with minor foot problems for most of my adult life. Overall i thought this was good information, except i cringe when i hear people talk about orthodontics and braces and don't discuss that they are temporary tools. In my opinion stretching and strengthing sould be used to return the foot, legs, and hips to functional foundation.
I fractured my heel bone in March 2021(mountain biking) been a testing year for me thus far, limp is gone pretty much- walking, hikes, and functioning normal now somewhat- however I do noticed some pain and soreness if I go walk/hike longer than usual- this video explains a lot because that is the part where I get pain and soreness after a while. Thank you for this very informative video-
loved the video man. I was suffering from peroneal tendonitis for months before i visited a PT and finally got the proper diagnosis. A vital part of the rehabilitation process is the education behind an injury, and then doing the exercises and stretches to treat it. my injury has definitely gotten better, but there have been times where the injury has returned here and there. I will continue to stretch everyday with these exercises. the PT i went to shared similar exercises as the ones in your video. flexible loose hips, good ankle mobility, loose calf muscles - all super important in treating peroneal tendonitis
how are u now brother ?
Man this is exactly what I was looking for. I fractured my talus, had surgery, had my cast removed. Currently getting my movement back. It's progressing pretty well, I do exercises like at least 6x a day but I noticed that that part of my leg(peroneal tendon) was so tight and I didn't know why. I fractured my foot with the same mechanism you'd sprain your ankle. I'm sure I sprained it so bad since it went as far as to fracture my talus.
Did you get the talus replaced? How is it now?
@@ChompaChewy2 no talus replacement. It healed nicely.
My lateral movement still isn't the best. Probably at 80% of what it used to be but I've gone on hard 30 minute runs no problem and also doing activities like judo and jiu jitsu at 100%. No problems 👍🏽
When it rains, it does ache and I have to stretch but once it passes, it's back to normal.
I'd say a year and half later, it's about 90% of what it used to be in terms of flexibility. I'm active and try to stay active and that helps a ton.
I hurt my left peroneal from climbing low angle. I swung into rock and my left ankle absorbed impact. Swelling is down after a month of immobilisation and now I am beginning to put weight. Sometimes, it subluxes and I should keep brace on longer. It takes awhile to get back after each time though. What do you think? What is the best way forward? Thanks
Thanks for the great response Chalu Kim!
I would continue stabilizing with my patients with a lace-up ankle brace, good shoes, and insoles for 1-2 months. I would also start gentle strengthening exercises: ruclips.net/video/ZI0sANYDF6M/видео.html
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Thank You for the great explanation. It’s a Great incentive to keep doing my stretches from my PT. I was in the walking cast and now I’m my ankle brace.Thanks for the wonderful information.
Hope you continue doing better!
Thanks for watching we really appreciate you!
Did you heal?
Hey love the passion sir . You are an inspiration to anyone teaching anything.
I appreciate that!
My peroneal longus has developed tendinitis from running on dodgy terrain with poor footwear. I had chronic sciatica for 2 years no running! Finally got better and ran for 6 months living life again, then BANG this shitty tendon injury.
Ouch, that is tough for sure! We really hope you feel better.
Just make sure to see a podiatrist in the future if your problem continues.
We really, really appreciate you as a fan and than you for watching!
@@DrTomBiernacki
No problem it was a good video!
Hi, thanks for the video, helped me a lot..Is there any easy way to find out if the pain is on the tendon or the nerve that runs ons top of it? After some days of ski (no warmup 👏) I got some pain on the area of the brevis tendon. I have full range of motion of the ankle without any pain and I m not sure if it's the tendon or just the nerve (cause of the pressure applied by the ski boots). The pain usually comes back after excessive use of the area (excersizing etc). Thanks again:)
I hope you see my comment and hopefully help me out since Dr appointments take so long. I haven’t been able to bare weight on my foot since a cold December morning after power walking to catch my bus. I’ve only had an X-ray and an MRI of my ankle (normal) and foot which showed mild edema in all 5 toes and neck of first metatarsal. I’m going on 3 months without being able to walk (just been locked in my room) and I’ve noticed the numbing and tingling have gone up my lower leg. Whenever I try to flex my foot up or try to walk or stand I get this cramp like sensation where you said the perineal muscle is at but I feel it in both lateral and medial sides and it can go up to my calf. I also feel a burning sensation from my calf to foot but before my lower leg and foot would get super cold-ultrasound showed no DVT. My foot also turns bright red when I lower my leg or try to stand on it. Swelling is only visible on my foot whether it’s red or not. I can’t turn my foot from side to side, rotate it, or flex up or down without feeling pain. Recently I got 2 bruises on the lateral side where this muscle is. I feel so helpless 😔 my leg feels heavy and achy. My lower back hurts so much too. If I’m honest, it’s effecting my mental health. I wished my appointments didn’t take so long and that my dr didn’t just focus on my foot. I will definitely tell her to order imaging on my entire leg and lower back
Doctors really suck. If. They were all like. This. Dr. We would. Feel much better. Shame. How. We have to beg for help and have to convince these shallow Drs of what we are really feeling. They seem to be. Consumed. With the cob bs.
@@roshe9124 yes! I’m still having pain and unable to put full weight on my right foot and sadly my left leg/foot are bad too now . I feel so helpless 😞
Try rubbing with ice block, really good....tested.
Great tip!
Very helpful and informative. My daughter just strained the brevis and longus landing gymnastics vaults into a foam pit. Rapid dorsiflexion and slight rolling of the ankle landing on the uneven surface.
Thanks!!!! So much helpful info in this short video!!!!! I injured mine spazzing out on my jump rope, poor foot placement I guess.. Im getting better and learning to balance my weight around.
The bottom outside of my foot has been hurting and got to the point where I had to stop running.. I think I increased distance and speed to quickly. It's frustrating that it takes so long to recover.. what aerobic exercises can you do without hurting foot/tendons again
Will it help the poping sound?
@Michigan Foot Doctors? Could you, please, explain what causes the awkward cramp in foot..esp.during swimming in colder water? And how to release that cramp?
Found it!?
ruclips.net/video/TJYGLLiGfCU/видео.html
I don't know the etiology for my foot drop. My MRI points to L5 spinal stenosis with bone spurs, etc. I cannot dorseflex. I am going to PT. I have balance and neuropathic symptoms. What treatments should take priority?
I found this video after looking at your page on wearing a walking boot. My doctor didn't tell me half of what your page has said. He just put me in a boot and expected it to get better. I didn't know I should still be wearing my orthotic, or staying off the foot. I went back to walking around as much as before and my tendonitis pain got worse. As to how I injured mine, I sprained my foot a few months back and didn't give it enough time to heal.
Ouch, that is tough for sure! We really hope you feel better.
Just make sure to see a podiatrist in the future if your problem continues.
We really, really appreciate you as a fan, and thank you for watching.
If in the Michigan area, consider coming to see us! www.michiganfootdoctors.com/
I injured mine last night while in ballet class. Worst timing ever! Have Nutcracker rehearsals from now til performances in Dec.
I feel like my left ankle is lose, less heavy than my right one. when I touch the area close to the left ankle upper bone, it feels like if there's something missing; compared to the right one, the right bone feels like if it's wrapped with more flesh or something, protected. The left one you can feel all the small little bones, besides sometimes, it sounds like "cracking". I twisted my ankle 38 years ago. 7 years ago, I waked up with ankle pain. sometimes it hurts when I walk, sometimes not, I noticed sometines I feel uncomfortable on the left hip. I feel my whole left leg weird. A person that massaged me, graved my left leg an ankle and told me " you have an old injury here. You have a Tendon Problem. One day, you'll have an ankle fracture" 😱... sometimes it bothers me a lot after sitting on the floor. I can't gardening, or do any work at floor level becasue my left side hurts!😱 I used to have the sensation that I feel something inside that runs from the back of my waist throug my leg all the way down to my ankle...I had the pain inside my leg.....so NOW I KNOW WHAT IT IS ! Thank you, Thank you....now, try to figure it out how to fix it in Canada! 😭🙏 I don't know if the doctor will give me a referral to the orthopedist...
Thank you! Now I know what that excruciating pain on the outer side of my left leg is and how I can relieve that pain.
Thank you for the video... I’ve been suffering with this for years I thought I had shun splints since I get spasms/cramping in the peroneal brevis area... but after this now I know... I am seeing a podiatrist soon... wish I could see you. Thank you again for the video!
HI, 2 days ago in my job I happened to push a heavy load up a garage ramp wearing sandals. The very next day I was really in pain. Lets see how it evolves. Thanks for the video: it is great
My tendentious is on the other side of the ankle what would that be?
ruclips.net/video/bkiRUlAfnZo/видео.html
This video might help!
He didn't address peroneal tendonitis pain where the peroneal brevis attaches to the 5th metatarsal.
AYUDA X FAVOR 😢Hola este fue mis resultados de mi pies mee podria decir mis resultados q me hizo el doctor
The plantar fascia is unremarkable.
IMPRESSION:
1. Mild subchondral marrow edema at the medial/plantar aspect of the head of the talus cannot exclude a subchondral
impaction fracture. Kindly correlate clinically.
2. Mild peroneal longus tendinosis.
Physical assault, cause dysfunction in the hips, causing the ankle to over compensate for flat feet.
Feel better!
@@DrTomBiernacki Thanks been tackling the calf muscles by process of elimination and this one fixed the clicking of the ankle, will definitely add it to the routine.
The fibularis muscles on my right leg are weak due to sciatica. Please help me treat it. Thank you.
Thanks for the great response Mike!
If possible, we would appreciate a quick & easy rating from you, and a good rating makes a BIG difference for us!
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@@DrTomBiernacki Done.
This video is the us healthcare system is overpriced and dysfunctional. This video talks only about treating symptoms the same way when you go to a doctor they prescribe pain killers and anti inflammatories for back pain. But in both cases they have not addressed the source of the issue. Peroneal issue are from dysfunctional gait mechanics and weaknesses in other musculature. This approach will be profitable for charging patients for repetitive treatments but will only reduce pain in short term. In long term this will come back. Try developing good barefoot walking mechanics and developing your arches. It’s not this guys fault- just a failed healthcare and educational system.
I would argue that good supportive shoes and orthotics do get to the root cause in treating the pain. This allows you to stretch and then work on functionality/returning to proper mechanics.
But you make a great point. The system is broken. Although I know not everyone can afford it, good shoes and over the counter insoles are generally as cheap or cheaper than a lot of the "barefoot" shoes out there. The goal is not to make money.
@@DrTomBiernacki this a baloney argument. treating pain does not mean solving the root cause of pain. Solving the long term issue> getting paid to get someone out of pain temporarily. Seems like you don't know much about movement mechanics because they only teach you about orthotics and surgery in podiatry school. If you don't know something thats ok. But to delude yourself into think gin you are solving the root cause is the sad part.
Hola este fue mis resultados de mi pies ne podria decirHola este fue mis resultados octubre de este año normal signal intensity.
The plantar fascia is unremarkable.
IMPRESSION:
1. Mild subchondral marrow edema at the medial/plantar aspect of the head of the talus cannot exclude a subchondral
impaction fracture. Kindly correlate clinically.
2. Mild peroneal longus tendinosis.
Most underrated channel on RUclips! I’ve been suffering from outside the foot pain for more than 5 years and I’m only 21!! - would love to arrange an zoom appointment as I am in San Diego.
And it’s just been getting worse even though I have been doing all of these :(
@@hadythehottie how’s is it looking now ? I have been dealing with this for over a year and I am 35. Affecting my work
Hey Hady,
I'm also in San Diego! Did you have any luck to fix your issue with these or other methods?
I'm mostly certain this is my problem, but no cool injury. I had fallen asleep on the couch one night, and my left ankle was turned inward on the groove between the cushions. So that's all it takes when you're 46 and out of shape. Just sleep on it wrong.
man.. I wish I had a mutant healing factor like Wolverine. 3 months is too long haha. my Peronial Nerve is occasionally screaming now that I"ve been playing almost too much pickleball for the past 2 months. One of my possible culprits could be the few times I played I didn't tie my shoes tight enough and they were loose and casual and the next day i felt such pain on the sides of my feet from all the lateral movement back and forth and maybe my brevis did not appreciate all that.... now giving myself ample rest between hard play days... AND MAKEING SURE TO TIE SHOE LACES TIGHT..Thanks for this awesome video. It took me going through 6 videos to finally find this video that didn't have BS info and too much misc preamble. thanks for awesome content.
Mine pops every step & has been for 11 years. Im scared to go back after the first surgery. Tendon is definitely out of place can feel it & is different compared to otherside. Pain is terrible but nums up in the day comes back ten fold when not moving. It really is miserable.
On Sunday, I was kicking a ten inch diameter ball with my grandson. Two times my right toes dragged and I mis-kicked the ball. Two days later I was immobilized. I could not bear weight on the right leg. It hurt like hell. My research tells me I aggravated or pinched the peroneal nerve. I learned about flossing on Thursday. A few reps and my pain went from an 8-9 to a 1-2. Not done yet, but it feels a whole lot better.
I broke my tibia plateau, stress fracture, 10 years ago. Seems it messed up my whole leg. My foot turns outward when I walk. My calf muscle hurts. Sounds like I might have some peripheral tendinitis now. Could a knee injury lead to this? I’ll try your approach.
I don't think this is my problem but I think the exercises can't hurt. Outside my right ankle is literally vibrating every few seconds, so, yeah, am scheduling a doctor appt cuz its driving me nuts. I have had plantar fasciitis-pain is excruciating. Anyway, I did break this ankle many years ago-rolled it. Which reminds me the roller stick looks like it would hurt.
I was diagnosed with this maybe 8 years ago. On a daily basis a compression band helps the most. But 2 days ago it flared up so badly and hasn’t gone away. It hasn’t hurt like this since I was 1st diagnosed. And just like back then the only place where the extreme pain is under my pinky toe and a little along the side of my foot do you still do all of those exercises if the pain is localized? Or is there a specific one I should focus on to alleviate some of the symptoms? Also I don’t know how I originally got injured. The intense pain just came on one day and the only way it got better was with oral steroids unfortunately. I’m a little worried I’m headed down that path right now.
On my way! to sign up for an hour long yoga class
I have suspected sublaxation in mine, happened randomly with no injury. Excruciating pain which ears if I rotate my foot and make it pop back in.... will these exercises help or harm this one? Thanks. In process of getting scans etc...
My ankle was fine when I went to bed Wednesday morning, but I woke up in agony at 4:00 am on Thursday. I don't know how I might have injured the peroneal tendon, but it seems I somehow did. I'm going to try these exercises.
playing soccer i did a stepover with my right foot planted my right foot to then change direction and thats when i felt a pop...based on what you explain in your videos seems like i injured both tendons... this was 7 weeks ago and i still have pain especially when i stand on 1 leg the affected one and i pivot right or left... i have tried ice , heat, massage
Thanks for the good information in your video. I've had metatarsalgia in my R foot for 1.5 years. That pain has mostly subsided but the fat pad has shifted forward causing me to feel a puffy, swollen like sensation when my R bare foot hits the floor. During this 1.5 years, I've been wearing stable shoes e.g., Brooks ghost, adrenaline along with both custom orthotics and Powerstep with metpads. Now I have developed Tendonitits of the Peroneus Brevis in the opposite L foot with pain mostly at the insertion area of the 5th metatarsal. I have NO idea how this came about. It has been gradual. It. has been bad enough with the R foot metatarsalgia and now a more painful and difficult issue with the left foot. I'll give your suggestions a try as the Podiatrist that diagnosed the tendonitis provided only minimal information.
Don't even know how I injured mine. Perhaps a very slight ankle roll? It's been a nagging discomfort for about 3 months but I thought it was just an associated symptom of my Plantar Fasciitis. However this evening while out at a restaurant stood up and found I couldn't put my weight on my left foot without severe discomfort. Hobbled home and been researching since. bottle in the freezer and ordering a roller massager now. Thanks.
Not 100% sure it’s this same tendon but I definitely have a partial tear in both a tendon and ligament in that area. Confirmed by X-ray and ultrasound. I think it happened because I tried jogging intervals about 4 months ago. No accident, just from stress of running. Likely because I have hypermobile ehlers danlos syndrome. Spontaneous injuries and slow repairs. I’ve accumulated a few injuries to both my feet and ankles over the years so it’s probably wise to start doing this care routinely
Thank you so much for this video, very explanatory and helpful!!
Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope your peroneal tendons feel better!
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Great video Dr, I was carrying a coffin in December and I had to be on my tippy toes because I’m shorter than the other 5 Gentleman and was trying to compensate , my foot has been absolutely killing me ever since, It’s been a month and I’m still unable to walk on its, I’m stretched it by extending straight upwards and really upset my Achilles and over the top and both sides of my ankle, it comes and goes and it actually is better when I’m on Prednisilone for 3 days, but when I stop the 3 day cycle it comes back worse, I went to hospital for X-rays, no breaks or fractures. Dr is booked for tomorrow and Wednesday the Physio, all my work and training has ceased, too painful and im depressed as. Advice ? Jezz 🤝🙏
I had a back surgery(disc herrniation) and my muscles developed triggers from my upper thigh. Slowly I believe it was with peroneal tendonitis and later into plantar fascia I believe. Kindly suggest.
Got an injury today in my left foot, went down to tackle on an artificial grass football field & I head a click, took my boot off & the pain was right behind the ankle bone, underneath & up my calf halfway. Very painful, happened to my right foot a couple of months ago on the same pitch, but that time I was landing softly after making a simple catch, heard a click then, but hospital told me it's probably a sprain, but the thing is, when I was stretching it a few days later, it felt like a popped out & in again with shooting pain up my calf, very frustrating injury
Mine started as a side effect of having plantar fasciitis , as if plantar fasciitis wasn't enough. It occurred about three months after my plantar fasciitis started probably because I adjusted my gait to compensate for the pain, the exercises are definitely starting to help though, it's been 4 months now and slowly improving.
Thanks so much ..went over in my foot doing jump rope for conditioning workout😡😡😡..no more jump rope for me!!I hurt perinal..in the bottom side foot .Very swollen😭
I have this issue chronically on both feet/ankles but worse on the left. I have a tiny extra bone within the sheath of the tendon which makes the tendon pop over it often. I also have extreme pes cavis (high arches). At 38 I was having to crawl to the bathroom first thing every morning because the initial pain was excruciating.
I have been wearing custom orthotics and quality sturdy shoes now for over a decade. It helps a lot but it does hurt whenever I try to get more activity, which sucks because I need more and it prevents that. I have had 3-4 x-ray guided shots to relieve pain and those help for awhile. I’m trying to lose weight to take more pressure of it but it’s hard to do when I can’t increase my activity by much!
Should I do surgery to remove the bone or would that make things worse?
I’m having a hip replacement in 7 days. My bad hip caused this on both sides from being unable to walk correctly. Hoping the bar, ice, stretches and my surgery will cure this. So painful. Do u think it will go away post surgery as some have told me?
I fell backwards. Partial dislocation of heel, fractured top of foot when relocating calcaneus. Fractures healed, now achilles, peroneal and planter tendonitis. The pain bundles in the peroneal. I also have to roll out the longus. It's a terrible long recovery....
I have tendonsis P.Brevis. P Longus " Flat Feet" Horrible pain!! I am 70 years of age and can't use the roller you put on the floor , I can't hold myself up! I am 137 lbs . Orthopedic say Perneal tendon is torn. No Dr. I have seen wants to do the cast and I think It would help. Can a tear heal in a cast.. is surgery the only answer? Orthopedic leaning toward reconstruction on both feet and ankles Never had surgery in my life would like to keep it that way.. I have tried Brooks running shoes wear inserts but the pain from bottom of feet to knees to hips up in my neck. Do you have another thought a 70 yr. old woman can to to streach the muscles? One that will not have me on the floor trying to push myself on a roller. Feels like I have clamps around my ankles. Thank you.
Hello. What if I only have the shock feeling in the outside of the heel without pain? I also have tingling heels as well. No injury. I believe just wearing the wing shoes for some time not realizing it. I now have ortholites. Also wear and tear from using a lifted truck as my everyday mode of transportation. The step to get in is at knee cap.
I have struggled with this excruciating pain on the absolute outside of my left foot for months. If only I'd have been in MICHIGAN a few months ago. Hmmmmm. I just saw this video last night, rolled my foot on a green plastic ball with the little spikes on it while watching these videos and then iced my foot.
I woke up up this morning a new person! OMG! I'm mobile again and 10% pain now, which I really should say tenderness, because I pressed that ball deep in that meaty area you spoke of and I could feel the release of the tension. It felt like I had broken glass in my foot! Miracle.
I will not be going back to my foot doctor. If I need one I will drive the 7 or 8 hours to Michigan.
THANK YOU DOC!!!!
Wow, thank you so much for your amazing feedback and help to grow our channel. Great fans like you are really what keeps us working hard and motivated to make better videos. We hope you keep feeling better!
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You guys are only 5h 22m from Pittsburgh. I would make the drive! LOL
Pretty sure I injured mine playing tennis, and it crept up on me completely without notice much later after the actual impact. I was going hard that day my ankle was shifting about way too much and I pulled my ankle. Just thought it was a mild strain pull so I was taking it easy for 2 weeks, pain went away completely everything seemed completely normal. And then all of a sudden 1 month later my ankle swelled to the size of a baseball, but no pain. And then a week after that suddenly....the pain all hit instantly. Next thing I knew I couldn't even walk normally I was limping everywhere, having to prop myself on objects just to stand up for 2 months. After that I was able to walk normally and do everything again but discomfort and swelling comes and goes constantly ever since.
Went to PT that helped, wear an ankle brace sometimes and orthotics, massage but it never fully went away. About 2 years later now I got an MRI and I have a 1 inch tear in my Peroneus Brevis right below the Malleolus. Thankfully its pretty minor nothing severe that needs surgery as far as we're aware but its been about 2 years of this now so in order to heal it completely it might take more time than I maybe expect. I was desperate and frustrated back then but now I'm more patient with my health. I'm ready to heal this thing and this video helped a lot thank you.
I broke my peronial tendons by skating. I accidentally slipped and sat on my foot
Hope you feel better soon!
My peroneal muscle group suffers from a symptomatic talocalcaneal coalition, particularly the peroneus tertius. Much of the pain appears to be from muscle spasm. While my orthopedist claims that I'll eventually want a subtalar fusion, I would like to avoid surgery if possible. I've been stretching and strengthening the peroneals, and performing trigger-point release, in addition to receiving steroid injections periodically. Is there anything more that should be addressed in the case of subtalar coalitions, particularly for both avoiding surgery and reducing the need for injectable steroids?
What about severe feet cramping and peroneal cramping with legs buzzing and twitching?
Repetitive aerobics for months heaps of leg work squats have strong legs but now my feet suffer it's slowly started but I egnored my feet ,side ankle pain numb toes I'm scared I want to do exercise again but should I rest ? How long have I damaged myself 😭
My daughter had her peroneal nerve fully transected behind her knee by another ice skater's blade. She had surgery and will have drop foot until nerves regenerate and wears an AFO since she has no dorsiflexion or eversion. She is doing a lot of PT and we are hoping for a full recovery.
I have similar leg conditions as this: my tendon pops up when I rotate my foot inward; it doesn't really hurt when popping, but when I stand for too long, like an hour or more, it makes my feet feel uncomfortable, and sometimes it hurts mildly. And when I sit on a chair and keep my legs on the table, it starts to feel numb. Please, someone has a similar problem, and whatever is explained in this video is also helpful in my leg condition.
Great video, love the demo’s on using the stretchers ,etc. hurt myself on a fall down a muddy slope on the golf course and my ankle must have rolled as I slid down and eventually fell over. Ankle was black and blue but healed after 6 weeks. Some months after I noticed my ankles clicked as I walked up and downstairs. Now I have itchy, redness around the side of my feet and bumps. Cold therapy is now helping but referral to NHS will take up to a year so your video has been a Godsend! Thank you! 🙏🏽
Thanks for the great response Hilda!
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I used to run, but after getting a stress fracture. I gave it up. Now I continually have problems with not just one, but almost all of my tendons in both feet and ankles. I have had surgery on both ankles, and since then have had tears elsewhere and I have had no known causes. Usually just when walking or even once from simply standing up. My podiatrist ran lots of tests and thought I may have rheumatoid arthritis. He later said my numbers came back positive and told me to see a rheumatologist. I have seen two rheumatologists and both said the numbers weren't high enough. I have been in and out of two boots, and 6 casts in the past 5 years. Any clue as to why this might be happening or what I could do to prevent this? Any thoughts would greatly be appreciated!
I'M 46 YEAR'S OLD IN A NURSING HOME WITH SEVERE NEUROPATHY AND FOOT DROP AND CAN'T WALK. HOW CAN I HEAL MY FOOTDROP AND HEAL THE PAIN WHEN IT'S TOUCHED? I HAVE CHILDREN I NEED TO BE THERE FOR. I'VE BEEN IN THIS CONDITION FOR FOUR YEAR'S 🤦♀️I NEED HELP PLEASE 🔥🙏🔥
when doing the slant board forward fold stretch I get a burning tingling sensations just on the posterior aspect of lateral malleolus on only my Left ankle. Could this be sural nerve involvement. I don't have any pain when doing normal activities, but exclusively feel this when doing that hyper dorsiflexed forward fold. Any tips or ideas as to what could be the problem? Great video btw!
my left ankle felt like it was sprained for months, but no injury involved. Then suddenly the onset of Sciatica. iNtense pain centered in the glute, calf and ankle. Three months later still not healed. MD unavailable. Only you tube videos for guidance.
I have PPMS and you just explained why my drop foot leg, the p nerve is paralyzed, collapses in! Ty lol!
Does performing heel drops irritate the peroneal tendon? How about vibration therapy? Thanks for an informative video.
No idea how I hurt it. Been pushing/pulling sled low weight long distance + farmers carry.
Sparked up on rest day.
After a lot of research I think I have all these issues, pain in my Paroneal, clicking on the tendon. I did it from spraining my ankle. Have been having physio for months and not getting better, they have diagnosed me with weakness in my ankle and haven't focused on the Paroneal
I'm still not sure if my issue is achilles vs peroneal...but I know these stretches will help! Good advice here. Got some new ones to add now.
Do i need an ankle supporter when i play badminton? I think i have peroneal brevis inflammation. What compressor should i get