[Strengthening Exercises for the Peroneal muscles](https://www.youtube.com/watch?v=8GKtvBd66eY)

# Physical Therapy Exercises for Peroneal Tendonitis

This guide provides a comprehensive overview of effective strengthening and stretching exercises for treating peroneal tendonitis.

## Strengthening Exercises

### 1. Resistance Band Eversion
- **Setup**: Sit with legs straight, loop resistance band around forefoot
- **Action**: Turn foot outward against band resistance
- **Reps**: 3 sets of 15 repetitions

[Ankle exercise - ankle eversion with band](https://www.youtube.com/watch?v=QFgPY6oJWcA)

### 2. Heel Raises
- **Setup**: Stand on affected foot
- **Action**: Slowly raise heel off ground, hold, then lower
- **Reps**: 3 sets of 15 repetitions

[Ankle exercise - Seated calf raise | heel raise](https://www.youtube.com/watch?v=Lv9rklLUp2k)

[Heel raise on step - including bent leg heel raise](https://www.youtube.com/watch?v=6t2aURwI4fM)

### 3. Single-Leg Balance
- **Setup**: Stand on affected foot
- **Action**: Maintain balance for 30 seconds to 1 minute
- **Progression**: Use unstable surfaces (e.g., balance pad)
- **Reps**: 3 sets of 30 seconds to 1 minute

### 4. Calf Raises with Inversion
- **Setup**: Stand with feet hip-width apart
- **Action**: Raise heels while turning feet slightly inward, then lower
- **Reps**: 3 sets of 15 repetitions

## Stretching Exercises

### 1. Calf Stretch
- **Setup**: Stand facing wall, affected leg behind
- **Action**: Lean forward, keeping back leg straight and heel on ground
- **Hold**: 30 seconds
- **Reps**: 3 repetitions

### 2. Plantar Fascia Stretch
- **Setup**: Sit with affected ankle on opposite knee
- **Action**: Pull toes back towards shin until stretch is felt
- **Hold**: 30 seconds
- **Reps**: 3 repetitions

### 3. Peroneal Stretch
- **Setup**: Cross affected leg over other leg while seated
- **Action**: Use hand to pull foot inward and upward
- **Hold**: 30 seconds
- **Reps**: 3 repetitions

### 4. Ankle Alphabet
- **Setup**: Seated position
- **Action**: Trace the alphabet with toes, moving only the ankle
- **Reps**: 2-3 times through the alphabet

## Important Notes

1. Start with low intensity and gradually increase as strength improves.
2. Perform exercises pain-free. If pain occurs, stop and consult a healthcare professional.
3. Consistency is key. Aim to perform these exercises daily or as recommended by your physical therapist.
4. Combine with other treatments like rest, ice, and proper footwear for best results.
5. Always warm up before exercising and cool down afterwards.