67 lines
2.5 KiB
Markdown
67 lines
2.5 KiB
Markdown
[Strengthening Exercises for the Peroneal muscles](https://www.youtube.com/watch?v=8GKtvBd66eY)
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# Physical Therapy Exercises for Peroneal Tendonitis
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This guide provides a comprehensive overview of effective strengthening and stretching exercises for treating peroneal tendonitis.
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## Strengthening Exercises
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### 1. Resistance Band Eversion
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- **Setup**: Sit with legs straight, loop resistance band around forefoot
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- **Action**: Turn foot outward against band resistance
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- **Reps**: 3 sets of 15 repetitions
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[Ankle exercise - ankle eversion with band](https://www.youtube.com/watch?v=QFgPY6oJWcA)
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### 2. Heel Raises
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- **Setup**: Stand on affected foot
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- **Action**: Slowly raise heel off ground, hold, then lower
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- **Reps**: 3 sets of 15 repetitions
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[Ankle exercise - Seated calf raise | heel raise](https://www.youtube.com/watch?v=Lv9rklLUp2k)
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[Heel raise on step - including bent leg heel raise](https://www.youtube.com/watch?v=6t2aURwI4fM)
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### 3. Single-Leg Balance
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- **Setup**: Stand on affected foot
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- **Action**: Maintain balance for 30 seconds to 1 minute
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- **Progression**: Use unstable surfaces (e.g., balance pad)
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- **Reps**: 3 sets of 30 seconds to 1 minute
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### 4. Calf Raises with Inversion
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- **Setup**: Stand with feet hip-width apart
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- **Action**: Raise heels while turning feet slightly inward, then lower
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- **Reps**: 3 sets of 15 repetitions
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## Stretching Exercises
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### 1. Calf Stretch
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- **Setup**: Stand facing wall, affected leg behind
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- **Action**: Lean forward, keeping back leg straight and heel on ground
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- **Hold**: 30 seconds
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- **Reps**: 3 repetitions
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### 2. Plantar Fascia Stretch
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- **Setup**: Sit with affected ankle on opposite knee
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- **Action**: Pull toes back towards shin until stretch is felt
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- **Hold**: 30 seconds
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- **Reps**: 3 repetitions
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### 3. Peroneal Stretch
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- **Setup**: Cross affected leg over other leg while seated
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- **Action**: Use hand to pull foot inward and upward
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- **Hold**: 30 seconds
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- **Reps**: 3 repetitions
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### 4. Ankle Alphabet
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- **Setup**: Seated position
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- **Action**: Trace the alphabet with toes, moving only the ankle
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- **Reps**: 2-3 times through the alphabet
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## Important Notes
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1. Start with low intensity and gradually increase as strength improves.
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2. Perform exercises pain-free. If pain occurs, stop and consult a healthcare professional.
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3. Consistency is key. Aim to perform these exercises daily or as recommended by your physical therapist.
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4. Combine with other treatments like rest, ice, and proper footwear for best results.
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5. Always warm up before exercising and cool down afterwards. |