Peroneal tendonitis is inflammation of the peroneal tendons, which are two tendons that run along the outside of the ankle and foot. These tendons help to stabilize the ankle and foot during walking and running. Peroneal tendonitis is most common in athletes and active people, but it can also occur in people with a sedentary lifestyle.
A peroneal tendon tear is a complete or partial tear of one or both peroneal tendons. A sudden injury, such as an ankle sprain or overuse, can cause this. Peroneal tendon tears are more common in older adults and people with certain medical conditions, such as diabetes and rheumatoid arthritis.
Peroneal tendonitis Symptoms
Symptoms of peroneal tendonitis and tear can include:
- Pain on the outside of the ankle and foot
- Swelling on the outside of the ankle and foot
- Tenderness on the outside of the ankle and foot
- Difficulty walking or running
- Instability of the ankle and foot
- A popping sound at the time of the injury (tear)
Peroneal tendonitis Causes
The most common cause of peroneal tendonitis is overuse, which can occur from running, jumping, and dancing activities. Other causes of peroneal tendonitis include:
- Ankle sprain. An ankle sprain can stretch or tear the peroneal tendons.
- Tight calf muscles. Tight calf muscles can put extra stress on the peroneal tendons.
- Improper footwear. Wearing improper footwear, such as shoes that are too flat or too narrow, can increase your risk of peroneal tendonitis.
- Trauma. A direct blow to the outside of the ankle can cause peroneal tendonitis.
- Certain medical conditions. Certain medical conditions, such as diabetes and arthritis, can increase your risk of peroneal tendonitis.
Certain factors can increase your risk of developing peroneal tendonitis, including:
- Age. Peroneal tendonitis is more common in older adults.
- Activity level. Active people are more likely to develop peroneal tendonitis.
- Foot type. People with flat feet or high arches are more likely to develop peroneal tendonitis.
- Footwear. Wearing improper footwear can increase your risk of peroneal tendonitis.
- Medical conditions. Certain medical conditions, such as diabetes and arthritis, can increase your risk of peroneal tendonitis.
Peroneal Tendonitis Treatment Guide
Due to overuse, inadequate shoes, or a range of other causes, the muscles of the peroneal region along both the sides of the ankle and foot get irritated & inflamed. Fortunately, most treatments for peroneal tendonitis will relieve injuries to the tissue, bringing stability to the foot and ankle. There are numerous ways to treat and recover from tendonitis. Learn more about how to manage tendon issues such as peroneal tendonitis.
Simple Home Treatments
If your symptoms are not new or moderate to mild, beginning treatment at home can be an economical method to kick-start your healing process. There is no waiting time, and it will provide relief quickly. However, if you're worried about potential injuries or extreme pain, consult with your physician before beginning any home remedy to avoid aggravation.
The RICE approach of rest, ice compression, and elevation during the day will reduce swelling and ease discomfort. Just grab a cold therapy pack or ice bandage wrap and something to prop your leg up above your heart for 15 minutes a couple of times a day to reap maximum advantages. They may also improve your tolerance to alternative treatments.
SACKSY THYME Cold Therapy pack for Peroneal Tendonitis:
The SACKSY THYME Cold Therapy pack is designed to provide cold therapy to the Peroneal Tendonitis, helping to reduce inflammation and relieve pain. The pack can be placed in the freezer for a few hours before use, and then applied to the ankle. The cold therapy will help to numb the area, which will make it easier to move, and will also reduce swelling and inflammation. The pack is also adjustable, allowing you to position it in the exact location where you need relief.
Stretches and Exercises
Stretches that range of motion and exercises are always a good starting point to increase flexibility, decrease stiffness, and improve healing circulation. It's best to start by stretching a simple, non-weight-bearing upper body and gradually increasing the complexity. The focus should be on regaining the proper coordination of the calf muscle. However, we ensure you use your muscles sparingly to avoid further injury.
It's either a self-massage or a professional appointment. Numerous massage options are available to relieve ankle pain. Massage techniques include myofascial, deep tissue trigger points, and cross friction. Each offers distinct benefits for the ankle and leg, according to your particular problems and symptoms.
Many over-the-counter remedies, including ibuprofen, Advil naproxen, and Aleve, can ease pain and inflammation. If your symptoms are severe and require more vital medication, consult your physician for prescribing anti-inflammatory drugs or opioids. It is important to remember that these choices are associated with harmful side effects, including organ damage and the potential for dependence. It isn't intended to be a permanent solution, but can help in the short run.
The ankle should be stabilized, and lifting weights or activities could be required in case of more severe injury, like an ankle sprain of grade 3 and tendon strain. When sprains are more powerful, there's often an increased risk of instability in the ankle because of tissue tears that necessitate rest. It can last from one or two weeks to up to three months. The immobilization can quickly cause ankle stiffness and weakness. Consult your physician to find a balance between moving and rest.
If you're not seeing the progress you'd like through home remedies, It's time to seek assistance from a trusted health professional. You must consult your physician to receive appropriate treatment recommendations if your symptoms range from mild to severe. They will be able to discuss which solutions are most effective for optimizing your recovery.
When you see a physical therapist, you will receive a thorough exam to identify your particular limitations and develop an effective treatment plan, providing you with temporary relief and longer-term advantages. Initial treatment will be focused on pain relief and the restoration of the function of the ankle.
An injection into the area of inflammation on the spot on the exterior of your foot or ankle using cortisone is a viable option for relieving pain and inflammation rapidly. It can provide relief and put you back in the right direction with a home program you can tolerate. Cortisone can be abrasive to the tissue around it and is usually an immediate treatment.
Surgery isn't a standard option for the condition of peroneal tendonitis. Surgery is typically considered a last-ditch treatment for ankle instability that is severe. If a severe ankle injury occurs, surgery could be necessary to stabilize the surrounding ligaments so that peroneal ligaments can return to their usual stabilizing role. If your orthopedic physician advises surgery following the injury, you'll most likely be in a brace or cast for six weeks with any weight-bearing.
Preventing peroneal tendonitis
There are a number of things you can do to prevent peroneal tendonitis, including:
- Warm up before exercise. Warming up before exercise helps to prepare your muscles and tendons for activity, which can help to reduce your risk of injury.
- Stretch regularly. Stretching your ankles and feet muscles can help improve flexibility and reduce your risk of injury.
- Wear supportive shoes. Wearing supportive shoes can help to reduce stress on your ankles and feet.
- Avoid overuse. If you experience pain in your ankles or feet, stop the activity and rest.
- Maintain a healthy weight. Excess weight puts additional stress on your ankles and feet, so maintaining a healthy weight can help to reduce your risk of injury.
If you are active in sports or other activities that put stress on your ankles, consider wearing ankle braces. Ankle braces can help support the ankle and reduce the risk of injury.
Here are some additional tips for preventing peroneal tendonitis:
- Strengthen your ankle and foot muscles. Strong ankle and foot muscles can help to support the ankle joint and reduce your risk of injury. You can do several exercises to strengthen your ankle and foot muscles, such as calf raises, ankle rolls and toe raises.
- Avoid activities that aggravate your ankle and foot pain. If you experience ankle or foot pain, avoid activities that make it worse. This may include running, jumping, and dancing.
- Listen to your body. If you feel pain in your ankles or feet, stop the activity and rest. Continuing the activity could make the injury worse.
If you have any concerns about peroneal tendonitis, talk to your doctor.
Treatment Options for the Peroneal Tendon
For the healing you need after an ankle injury, such as peroneal tendonitis, it's ideal to use a combination of treatments to relieve swelling and pain while strengthening the tendon peroneal. But first, monitoring your symptoms and staying clear of anything that can cause discomfort is essential. Speak to your podiatrist or physical therapist if you are concerned, have a sudden change in symptoms, or are frustrated with the process and need some advice.