From 1618655c78f9489f4f50fab90b68e1d500ae74cb Mon Sep 17 00:00:00 2001 From: medusa Date: Fri, 19 Jul 2024 19:13:44 +0000 Subject: [PATCH] Update random/PeronealTendonitis.md --- random/PeronealTendonitis.md | 10 +++++++--- 1 file changed, 7 insertions(+), 3 deletions(-) diff --git a/random/PeronealTendonitis.md b/random/PeronealTendonitis.md index 6995b22..360b88b 100644 --- a/random/PeronealTendonitis.md +++ b/random/PeronealTendonitis.md @@ -1,3 +1,5 @@ +[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. @@ -16,6 +18,10 @@ This guide provides a comprehensive overview of effective strengthening and stre - **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 @@ -58,6 +64,4 @@ This guide provides a comprehensive overview of effective strengthening and stre 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. - -Remember, this guide is for general information. Always consult with a healthcare professional or physical therapist for a personalized treatment plan. \ No newline at end of file +5. Always warm up before exercising and cool down afterwards. \ No newline at end of file