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+# 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
+
+### 2. Heel Raises
+- **Setup**: Stand on affected foot
+- **Action**: Slowly raise heel off ground, hold, then lower
+- **Reps**: 3 sets of 15 repetitions
+
+### 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.
+
+Remember, this guide is for general information. Always consult with a healthcare professional or physical therapist for a personalized treatment plan.
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