Game changer! Been trying NHS physio for this and it wasn’t working so felt like it was going to need surgery. Thought I’d give this ago. 3 days in and I’m already seeing less and less pain and clicking in the ankle. You are a legend!
One of the best instructional videos I’ve seen on this topic. I have a 50k trail run in 4 weeks and I now have confidence I’ll be ready to go using your advice. Really appreciate that you shared your knowledge to help people
I'm about 3 days into this stretch routine and I am already feeling a huge difference. As a matter of fact immediately after these exercises my tendon pain disappears completely and then slowly returns during the day, but my overall daily pain really seems to be subsiding. Excellent video, thank you!
Thank you so much for sharing this video. My feet have been causing me issues for years and I’ve found this so helpful. Do you have anything for plantar fasciitis? Thank you again ❤
@@rachaelfrench7433 no worries you are more than welcome. Yes certainly. If you search on my channel there are at least a couple for plantar fasciitis. Hope they help
Hey Jon! Trying this out. Ran a marathon at a comfortable pace last weekend as a training run for my first 50 mile ultra in January and was sidelined with this. Never had this issue. I did switch shoes (like a dummy) from zero drop Altra's that I've ran 6-700 miles in with no injuries to a model with a 4mm drop the week of the race. Could this be a causal factor? Trying to get back on the saddle and ramp up miles asap to be ready for the challenge and love the positive experiences in the comments. Cheers!
@@alexgalles9412 firstly good work on the training for the ultra. Incredible work. Yes that could certainly be a casual factor. Any change in surface, internist or shoe can lead to these issues. However, I am sure you can overcome and go on to smash your goals. Hope the video can be of some help to you
Would you recommend these excercises if I've been on and off running due to this injury worsening with running? how long would you wait after being pain free to try running again?
Hi, yes these are the type of exercises I would be doing when not running. Then if pain free I would look to do a small run. Typically just one in the first week. Then if pain free you can slowly build up the volume of running sessions, one extra per week
@@Phillip_Juricek appreciate that! I will keep the content coming and improving! Feel free to let me know how the return to running goes. I feel your pain. In fact I made a video when I was trying to return to running from injury. It was a tough process but you will get there
I have been looking up information on these massage guns , and it mentioned areas where not to use them , and the ankle was included . Now I,m confused .
I know can seem misleading. You want to avoid using them on Boney areas. So the ankle is formed of large bits of bone. However, if you look to stay on the muscle bulk
@@monf2650 if you follow the principles of ice and doing some non weight bearing movement and slowly re introduce weight bearing to then follow the other steps. Hope it helps
Yes compression may be of benefit. Although I do always advise clients to not become to dependent on things like compressive supports. Can be helpful in the early acute stages but once is feeling better then to stop using. Hope that helps
@@JonWSportsInjury thank you for the response! I have been trying a massage gun and self massage for about 1-2 weeks now and it is still bothering me and feels like it has been moving to different locations now. I just want to be able to jump rope again! Lol
@@jeffersonsteelflex6796 I am sure you will get there. Once I know it is frustrating 1-2 weeks is still a very short space of time and jump rope is a huge test to of this area. Keep the faith and build back slowly
@@jeffersonsteelflex6796 if I was being honest that would be difficult to answer without a more detailed assessment but I would be guided by pain. Start with a small amount of duration and if pain free see if you can repeat that session three times (always allow a day off in between) then build the duration keeping pain free. I have a video on retuning to running and the rule of three that may help
I don’t feel pain or anything I just feel the tendon jerk everytime i lift my toes up and turn it left (outwards) left foot, and sometimes I feel small sensation on the left side of knee cap
It's funny, I have peroneal problems on my right leg, but I seem to have much less calf flexibility on the left leg. Does that make sense? It's almost 3-4 cm difference when doing the test.
@@oakim4 ha it isn’t totally usual. However there may be previous injury or restriction on the other side. It could mean that your peroneal problems are a compensation patters as that side is over working. So still Correct the imbalance
Hi I have peroneous brevis tendinopathy and it didnt even show up on MRI scan although im in pain since November! Been doing anle eversions daily and avoiding ecessive activity but when I increase my daily step count I have a flare up and its quite discouraging!! Do you have any suggestion pls?
Hi. Sorry to hear this. Really I would be looking to follow the tips in the video. Have you had any massage in the area? The ankle eversions are good but you may be over doing it and not letting the tissue repair. Hard to fully comment without an assessment but I would suggest getting a medical practitioner to check it out
@@JonWSportsInjury thanks for replying! I went to an ortho surgeon specializing in foot and ankle and he referred me to physio to do targetted exercises and possibly shockwave. I will try to massage the peroneus daily tho cause its always sore on the bad foot
I have ATFL ligament tear with peroneal tendonitis and i had to wear protective boot for 2mnths and now when I'm gng rehabilitation and now i have to started to run but i feel a lot of stress and pain on my left ankle..can you help me in how to improve it
Yes certainly. It sounds like you have done the protective stage but now want to strengthen that ankle to not overwork your peroneal muscles. Feel free to check out the videos on my channel on strengthen ankles
Sorry!! Appreciate your comments. An older video of ours now. Will get this re filmed and certainly take your feedback on. I hope you found some value form the video and if suffering I hope is resolved soon
Hi Sean. Thanks for your comment. Appreciate the feedback. Sorry our work unform was clearly not a good colour choice for RUclips videos. My apologies. Thanks for the feedback. I hope you could take some value from it
I have had pain to the Peroneus longus and brevis for about 3 years. Specifically when going down stairs, down ladders and knees over toes squats. I tried many things. I am 71 with a bunion on the right foot. Obviously my issue is serious with no help so far from medical community. Any help will be greatly appreciated.
![Peroneal Tendonitis Self Treatment [Stretches, Exercises & Massage]](http://i.ytimg.com/vi/bre6SmVm108/mqdefault.jpg)
Game changer! Been trying NHS physio for this and it wasn’t working so felt like it was going to need surgery. Thought I’d give this ago. 3 days in and I’m already seeing less and less pain and clicking in the ankle. You are a legend!
Thanks! I am thrilled it can help. Really appreciate your comment! Best wishes with it all
I really appreciate this video. Living on a small Caribbean island with no access to physical therapy, it's an enlightening. resource. Thank you!
You are welcome! I hope it helps
One of the best instructional videos I’ve seen on this topic. I have a 50k trail run in 4 weeks and I now have confidence I’ll be ready to go using your advice. Really appreciate that you shared your knowledge to help people
You are welcome. Thanks for your comment. Feel free to reply here and let us know how it goes in four weeks. Good luck with it!
Would be better demonstrating without black socks
No way you did all of this in one take!!!!!!!!!!! Thats actually impressive, very informative video!
Ha thanks for comment! Yes sorry I do love a chat! So once I get going I find it hard to stop myself
I'm about 3 days into this stretch routine and I am already feeling a huge difference. As a matter of fact immediately after these exercises my tendon pain disappears completely and then slowly returns during the day, but my overall daily pain really seems to be subsiding. Excellent video, thank you!
That is brilliant news. Glad it is helping. Keep up the good work and thanks for the comment
Great info Jon.
I fractured my subtalar joint 28 years ago.
@@jhgamer8355 I am sorry to hear that. Unfortunately these injuries always leave us a little pre disposed to other injuries but keep up the rehab 👍🏻
I have been doing these..and feel so much better. And I just ordered a Slant Board..adding that in also..Thank you!!! Have a Great Day!!
You are so welcome! Thanks for the comment
very good - will try this - great video
@@joolsc4150 thank you for the comment! I hope it helps you out 👍🏻
Thank you so much for sharing this video. My feet have been causing me issues for years and I’ve found this so helpful.
Do you have anything for plantar fasciitis? Thank you again ❤
@@rachaelfrench7433 no worries you are more than welcome. Yes certainly. If you search on my channel there are at least a couple for plantar fasciitis. Hope they help
Thank you for the stretches, very helpful. 😊
Thanks for your comment. Glad they helped
Very helpful thank you. Destroyed mine on both sides from trail running on uneven ground, need to rehab before a race in 8 weeks.
Good luck! Rehab patiently and correctly and good luck with the race! Thanks for the comment
Glad I found this. Very good advice. Thanks Jon!
You are welcome glad it helped. Thanks for the kind words.
Liked, subscribed, many thanks for your superb advice
Many thanks for your comments and subscription much appreciated
Great Job!!!Great Info...
Thank you I appreciate your comment
It’s been a year hasn’t gone away
Me too.
Hey Jon! Trying this out. Ran a marathon at a comfortable pace last weekend as a training run for my first 50 mile ultra in January and was sidelined with this. Never had this issue. I did switch shoes (like a dummy) from zero drop Altra's that I've ran 6-700 miles in with no injuries to a model with a 4mm drop the week of the race. Could this be a causal factor? Trying to get back on the saddle and ramp up miles asap to be ready for the challenge and love the positive experiences in the comments. Cheers!
@@alexgalles9412 firstly good work on the training for the ultra. Incredible work. Yes that could certainly be a casual factor. Any change in surface, internist or shoe can lead to these issues. However, I am sure you can overcome and go on to smash your goals. Hope the video can be of some help to you
Would you recommend these excercises if I've been on and off running due to this injury worsening with running? how long would you wait after being pain free to try running again?
Hi, yes these are the type of exercises I would be doing when not running. Then if pain free I would look to do a small run. Typically just one in the first week. Then if pain free you can slowly build up the volume of running sessions, one extra per week
@@JonWSportsInjury thanks man excellent video. With your enthusiasm your channel is gonna be huge in no time.
@@Phillip_Juricek appreciate that! I will keep the content coming and improving! Feel free to let me know how the return to running goes. I feel your pain. In fact I made a video when I was trying to return to running from injury. It was a tough process but you will get there
I have been looking up information on these massage guns , and it mentioned areas where not to use them , and the ankle was included . Now I,m confused .
I know can seem misleading. You want to avoid using them on Boney areas. So the ankle is formed of large bits of bone. However, if you look to stay on the muscle bulk
I can even put any weight on my affected heel /ankle
@@monf2650 if you follow the principles of ice and doing some non weight bearing movement and slowly re introduce weight bearing to then follow the other steps. Hope it helps
THANK YOU!
You are welcome thanks for the comment
Seated calf raises. Try it.
@@barneyfyfe8313 always a good exercise. Picks out that soleus muscle! Thanks for the tip 👍🏻
Would you feel compression wrap around the ankle would/could help as well?
Yes compression may be of benefit. Although I do always advise clients to not become to dependent on things like compressive supports. Can be helpful in the early acute stages but once is feeling better then to stop using. Hope that helps
@@JonWSportsInjury thank you for the response! I have been trying a massage gun and self massage for about 1-2 weeks now and it is still bothering me and feels like it has been moving to different locations now. I just want to be able to jump rope again! Lol
@@jeffersonsteelflex6796 I am sure you will get there. Once I know it is frustrating 1-2 weeks is still a very short space of time and jump rope is a huge test to of this area. Keep the faith and build back slowly
@@JonWSportsInjury last question. When do you think it would be ok or “safe” to start jump roping/activity on it again?
@@jeffersonsteelflex6796 if I was being honest that would be difficult to answer without a more detailed assessment but I would be guided by pain. Start with a small amount of duration and if pain free see if you can repeat that session three times (always allow a day off in between) then build the duration keeping pain free. I have a video on retuning to running and the rule of three that may help
Thanks this helps
That is great thrilled to help
Thank you ....Im sure this info will help me
You are more than welcome I hope it does
It is normal for this kind of pain to also go as far as the base of my last 3 toes???
Hi it is. Although if it is your last three toes it might also be worth checking out a condition called extensor tendinitis
I don’t feel pain or anything I just feel the tendon jerk everytime i lift my toes up and turn it left (outwards) left foot, and sometimes I feel small sensation on the left side of knee cap
Great that there is no pain but maybe an indicator that a bit tight try the stretches and hope they help
It's funny, I have peroneal problems on my right leg, but I seem to have much less calf flexibility on the left leg. Does that make sense? It's almost 3-4 cm difference when doing the test.
@@oakim4 ha it isn’t totally usual. However there may be previous injury or restriction on the other side. It could mean that your peroneal problems are a compensation patters as that side is over working. So still
Correct the imbalance
Hi I have peroneous brevis tendinopathy and it didnt even show up on MRI scan although im in pain since November! Been doing anle eversions daily and avoiding ecessive activity but when I increase my daily step count I have a flare up and its quite discouraging!! Do you have any suggestion pls?
Hi. Sorry to hear this. Really I would be looking to follow the tips in the video. Have you had any massage in the area? The ankle eversions are good but you may be over doing it and not letting the tissue repair. Hard to fully comment without an assessment but I would suggest getting a medical practitioner to check it out
@@JonWSportsInjury thanks for replying! I went to an ortho surgeon specializing in foot and ankle and he referred me to physio to do targetted exercises and possibly shockwave. I will try to massage the peroneus daily tho cause its always sore on the bad foot
I have ATFL ligament tear with peroneal tendonitis and i had to wear protective boot for 2mnths and now when I'm gng rehabilitation and now i have to started to run but i feel a lot of stress and pain on my left ankle..can you help me in how to improve it
Yes certainly. It sounds like you have done the protective stage but now want to strengthen that ankle to not overwork your peroneal muscles. Feel free to check out the videos on my channel on strengthen ankles
@@JonWSportsInjury can you please provide me with the links of the videos so that it can help me in strengthening my ankle
@@Catflixzone here you go ruclips.net/video/vQNa7eQToyE/видео.html
I can’t even squat with two legs, let alone one😂
@@julilockhart9551 ha well don’t worry too much about that one then! Find the ones you can do and double down on those! Have as a target
Wearing black socks? With black pants? On a black sheet? How in the world can we discern what he is trying to show us?!
Sorry!! Appreciate your comments. An older video of ours now. Will get this re filmed and certainly take your feedback on. I hope you found some value form the video and if suffering I hope is resolved soon
So not fun. 😢
We agree sadly! Injury never is 🥲hope you feel better soon
Black socks and pants make it difficult to see what you are doing 👎
Hi Sean. Thanks for your comment. Appreciate the feedback. Sorry our work unform was clearly not a good colour choice for RUclips videos. My apologies. Thanks for the feedback. I hope you could take some value from it
I have had pain to the Peroneus longus and brevis for about 3 years. Specifically when going down stairs, down ladders and knees over toes squats. I tried many things. I am 71 with a bunion on the right foot. Obviously my issue is serious with no help so far from medical community. Any help will be greatly appreciated.
Can wearing sandals to work without any support every day to work cause peroneal tendonitis?
@@MichelleVM-iu4to yes certainly. We’re non supportive shoes can be a big cause of foot and ankle related issues
@@JonWSportsInjury Thank you! Hoping my purchase of good supportive tennis shoes this weekend help with healing. No more sandal for this gal:)