Foot & Ankle Injury Treatment
Peroneal Tendonitis Treatment 2021 [Peroneus Brevis & Longus Pain!]
Peroneal Tendonitis Treatment consists of healing 2 tendons: the peroneus brevis and peroneus longus. We show you the 100% best treatments!
Peroneal tendonitis taping & home treatment video summary:
🦶 Do you have Peroneus Brevis Tendon pain? Peroneus Longus tendon pain? We go over the BEST peroneal tendonitis exercises & SELF Treatment! 🦶
- We show you the best Peroneal Tendonitis Stretches, Peroneal Tendonitis Exercises & Peroneal Tendonitis Massage at HOME.
- This peroneal tendonitis self-treatment guide will show you have to get rid of your peroneal tendon pain!
Peroneal Tendonitis Overview:
- 🦶Peroneal tendonitis is the #1 cause of outer ankle tendon pain.🦶
- We go over how to fix your peroneus longus and peroneus brevis with our peroneal tendonitis treatment guide!
- The peroneus brevis tendon is also known as the fibularis brevis. The peroneus longus tendon is also known as the fibularis longus tendon.
The top 4 causes of peroneal tendon pain are:
- Peroneal tendonitis
- Peroneal tendinosis
- Peroneal tendon tear
- Subluxing peronea tendon.
The peroneal tendons are made up of 2 muscles:
Inside the Ankle Tendon Pain:
Consider Posterior Tibial Tendonitis.
Consider Flexor Hallucis Longus Tendonitis:
Peroneal Tendonitis Best Shoes & Orthotics:
- There are usually two phases to the bottom of the foot pain treatment.
- The two phases of treatment include controlling the acute inflammation and correcting the biomechanics, which led to the problem in the first place.
- If the tendons and ligaments are inflamed, they are almost frozen in place and cannot function properly.
- Once the inflammation is decreased, we need to correct the biomechanical causes to ensure that they can never become overworked and inflamed again!
- This doesn’t matter whether it’s plantar fasciitis, plantar fibroma, the sore bottom of the foot, or even Achilles tendon pain. Treatment is all roughly very similar.
Peroneal Tendonitis Treatment:
- Peroneal tendon pain is relieved with the right shoes, orthotics, and the best peroneal tendonitis brace options!
- We go over peroneal tendonitis massage and stretching options, good support, and pain control!
Massage & Ice Products:
- Ice is an excellent option that can be safe for almost everyone.
- There is some debate about whether icing is worth doing, but this can help limit the need for medications and keep your options open for chronic pain.
- This works great for your arch, less for the ball of the foot.
- The more muscle and ligament tissue there is, the better ice will work there.
Menthol Based Gels:
- Biofreeze is one of our favorites.
- These gels have been studied to work 2x as long as ice.
- This works great for the ball of the foot.
- This can be very effective for the bottom of the heel and Achilles tendon sore regions.
- These can work great for loosening your muscles.
- This allows less tightness and pressure on the ball of your foot.
- This is very effective for the arch, the gastrocnemius, calf muscle, and the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
Removing The Stress:
- The key is to prevent future pain.
- If you can get rid of the pain and swelling, this will let you start walking normally.
- If you can walk normally, the vast majority of your pain should gradually start to go away.
- The best way to ensure that your plantar fascia, foot, and ankle ligaments are not overworked is to support them.
- The best way to support them is to use great orthotics and great shoes.
- Some people may also need to rely on supportive ankle braces and other supportive modalities.
Get Great Shoes:
- Getting a great supportive pair of shoes will remove their pressure from the heel and plantar fascia region.
- This is especially important if you have plantar fasciitis, heel spur pain, or Achilles tendonitis.
- Consider shoes combined with a good supportive orthotic for the best pain relief!
- The following link will show you what our favorites are.
Get Great Orthotics:
- These are our recommended orthotics.
- There are different types of different shoes.
- Women’s shoes usually need a less bulky orthotic but allow for less correction.
- A full-length orthotic requires a running shoe, boot, or comfortable walking/dress shoe.
- We recommend doing everything you can to get a good supportive shoe that can fit a full-length orthotic.
- This is the best way to maximize your orthotics for great results.
Best Full-Length Orthotics:
- These will only work in wider shoes or a good supportive running shoe.
- This will not work in sandals, flats, or most women’s dress shoes.
Best Dress Shoe Orthotics:
- These are a great choice for dress orthotics.
Best 3/4 Length Orthotics:
- These are great options for women’s dress shoes and thinner shoes.
- These are not the most supportive pair of orthotics.
Get A Great Dynamic Stretch:
- It is possible to stretch on your own, but these products can also really help!
- This will take pressure off of the ball of your foot.
- We personally prefer this method of stretching.
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This will also help take pressure off of the ball of your foot.
- This works great for plantar fasciitis.
- The night splint stretch splint can be used while watching TV or at night time.