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

Start with low intensity and gradually increase as strength improves.
Perform exercises pain-free. If pain occurs, stop and consult a healthcare professional.
Consistency is key. Aim to perform these exercises daily or as recommended by your physical therapist.
Combine with other treatments like rest, ice, and proper footwear for best results.
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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