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Peroneal tendonitis is an overuse injury of the peroneal tendons located on the outside of your lower leg. This injury can be caused by various activities, including running and jumping. Left untreated, it can lead to chronic pain and stiffness in the affected area.

Fortunately, there are several exercises and stretches that you can do to help reduce symptoms associated with peroneal tendonitis. In this article, we will discuss five effective peroneal tendonitis exercises & stretches that you should try if you’re suffering from this condition.

By incorporating these exercises into your daily routine, you may be able to improve flexibility and reduce pain in the affected area.

What is Peroneal Tendonitis?

Peroneal tendonitis is a condition that is characterized by inflammation and pain in the peroneal tendons. This may occur due to repeated overuse of the ankles or after an acute injury. Common symptoms include swelling on the outer side of the ankle, tenderness around the tendons, and sharp pain when moving or stretching the foot. Treatment usually consists of rest, ice, compression, and elevation.

It can also involve physical therapy exercises to strengthen and stabilize the ankle and medications such as non-steroidal anti-inflammatory drugs (NSAIDs). If left untreated, symptoms may become chronic, and further damage can be caused to surrounding structures in the ankle. Therefore it is crucial to seek medical attention if you are experiencing any of these signs or symptoms to receive an accurate diagnosis and treatment plan.

How Does Peroneal Tendonitis Happen?

Peroneal tendonitis can result from trauma to the area, overuse from activities such as running and jumping, or sudden changes in activity. It may also be due to structural abnormalities related to the foot and ankle muscles and faulty biomechanics, thus leading to excess pressure placed on these typically strong and resilient tendons.

Even those who spend excessive time sitting or standing in the same position can develop this painful disorder due to poor postural alignment. By utilizing proper stretching techniques and engaging in wear-appropriate footwear, individuals can work to reduce their risk of developing Peroneal Tendonitis and maintain healthy lower body anatomy.

Signs You Have Peroneal Tendonitis

While Peroneal tendonitis may be challenging to diagnose, a few signs may indicate peroneal tendonitis. These include tenderness or pain along the outer ankle, an audible cracking sound when moving the foot, or a feeling of instability when walking. In some cases, swelling of the ankle joint and local heat buildup may also be present.

To diagnose this condition, however, it is best to visit a healthcare specialist who can assess your situation. Left untreated, peroneal tendonitis can lead to more severe issues, so it is vital to evaluate it adequately if you are experiencing any of these symptoms.

5 Stretches and Exercises for Peroneal Tendonitis

Now that you know the basics of peroneal tendonitis, let’s discuss five effective exercises and stretches for this condition.

  • Towel Stretch
  • Standing Calf Stretch
  • Heel Raises
  • Plantar Fascia Stretch
  • Ankle Flexion

Towel Stretch

Many people think surgery is the only way to find relief from peroneal tendonitis. Still, a simple yet effective exercise called the Towel Stretch can be used as an alternative treatment. This stretch requires you to wrap a towel around your foot’s arch and use it to pull the foot toward the shin. Doing this stretch for around 5 minutes daily can support the healing of peroneal tendonitis by increasing range-of-motion and flexibility in the affected area.

To receive maximum benefit, performing this stretch with care, following proper form, and refraining from overextending beyond comfort levels is essential. With the diligent practice of this exercise, many individuals have seen good results in reducing their peroneal tendonitis symptoms without needing further medical interventions.

Standing Calf Stretch

The standing calf stretch is an effective exercise for relieving the pain and inflammation of peroneal tendonitis. This stretching exercise puts tension on the tendons and muscles, which helps break up scar tissue while also lengthening tight tissue fibers in the calf. Performing this stretch regularly can help reduce your symptoms and speed up recovery.

  • To begin, stand facing a wall with feet shoulder-width apart, right leg positioned slightly behind the left.
  • Place both palms against the wall while pushing gently into it and keeping your front knee straight.
  • Lean forward until you feel a comfortable stretch in your right calf, holding for up to 30 seconds before switching sides.
  • Keeping a regular schedule of performing this stretch 3-4 times each day can play an integral role in relieving pain caused by peroneal tendonitis.

Heel Raises

Heel raises are a great exercise to help alleviate the pain associated with Peroneal Tendonitis. This form of tendinitis involves degeneration of the tendons on either side of the foot and ankle, often leading to swelling and pain in these areas. Performing heel raises immediately places tension on both peroneal tendons running along either side of the ankle, further helping to build strength and flexibility in them.

When done regularly, heel raises will alleviate pain associated with Peroneal Tendonitis as stronger and more flexible tendons will be better equipped to relieve stress from everyday activities. Ultimately, this can help lead to faster healing from this condition.

Plantar Fascia Stretch

Peroneal tendonitis relief is possible through a plantar fascia stretch. This stretch helps to relieve the inflammation of the peroneal tendons, which are located on the foot’s outer side and are responsible for stabilizing and supporting the foot’s arch. Peroneal tendonitis generally occurs with increased activity levels, such as running and participating in sports and can cause mild to severe pain along with swelling. Strengthening exercises such as a plantar fascia stretch can help reduce the strain on these tendons and promote healing in affected areas. If performed regularly, this gentle exercise can help impart long-term relief from peroneal tendonitis.

Ankle Flexion

Ankle flexion is an important exercise for those suffering from peroneal tendonitis, as it can help reduce pain and inflammation in the surrounding area. Strengthening the foot muscles helps stabilize the ankle joint so that pressure on the tendons is relieved. Additionally, regular ankle flexion can improve peripheral circulation and encourage scar tissue healing.

  • To effectively practice ankle flexion, stand with your feet flat on a stable surface and slowly bend your ankles up and towards your shins as far as you comfortably can.
  • Then hold this position for 10 to 15 seconds before lightly rocking back and forth for an additional 10 to 20 seconds.
  • Finally, repeat this routine at least 5 times each day for best practices.


When done correctly, these exercises can provide significant relief and healing from peroneal tendonitis. However, it is important to remember that this condition can vary from person to person and if symptoms persist or worsen, seeking professional medical advice is recommended. In any case, with the right treatment plan and exercise routine in place, individuals with peroneal tendonitis can achieve a successful recovery within a reasonable amount of time.

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