Buy a printable worksheet with these Peroneal Tendonitis Stretches & Exercises at: www.askdoctorjo.com/peroneal-tendonitis-worksheet Purchase a resistance band like the one used in the video here: amzn.to/2xaYPF2 (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzread.info*

@dalmarcadde1507

4 жыл бұрын

Thank you very very much

@AskDoctorJo

4 жыл бұрын

You're welcome.

@gunjanvyas2060

3 жыл бұрын

Hey

@WoodJohnny

3 жыл бұрын

I’ve purchased several of your reference pdfs and they are great. But this one does not have all the exercises that are in the video (the stair stretches/exercises are not in the pdf). Is there another pf that has those?

@AskDoctorJo

3 жыл бұрын

Thanks. They should be on there. It's several pages, and there should be 12 exercises/stretches with the worksheet.

I've had tendonitis for the past year. Its greatly interfered with my exercise, I had tried rest, massage, ice, special insoles for my shoes-I had given up hope of ever getting rid of it! Then I saw this video. I've been using the stretches and exercises recommended for less than a week and the pain is just about gone! Thank you so much! I can have my normal life back!

@AskDoctorJo

5 жыл бұрын

You're welcome!

@K.mersch

4 жыл бұрын

How long did you have it for?

@alexrowdy2718

3 жыл бұрын

Is it completely gone now ? It's so limiting my fitness !

@dontquit907

2 жыл бұрын

@@alexrowdy2718 how long did it take for you to recover

@Jaa_morant

Жыл бұрын

Should I push through some pain if I feel it?

This is bringing me some relief, the snapping in my ankles has been causing me so much pain lately and this is the only thing helping rn

Thank you Jo . I’m well on the way to recovery Amazing advice . The balancing exercises were a revelation and the floor side wards foot stretch . It felt like I’d lost complete control of my lower leg muscles so the tendons were really having to do all the work . After a few sessions my strength and balance came back . 👍🏼

@AskDoctorJo

4 жыл бұрын

You're welcome, and thanks. Glad they are helping.

these videos are so helpful, well explained and just so nice overall. thank you for all the work you do, you really help people like me, and I'm sure so many others also!

@AskDoctorJo

5 жыл бұрын

Thanks, and you're welcome!

Thanks for the excellent routine Doc! 👌 You really nailed it! I have been doing all of these exercises, and I can feel other parts of my body loosening up and my tendinitis improving! You are a true Guru 🙏

@AskDoctorJo

4 жыл бұрын

You're welcome, and thanks!

Thank you, I happened to need these for my workout tomorrow. Wound up getting tight in the peroneal muscles when doing cardio last week.

@AskDoctorJo

6 жыл бұрын

You're welcome. Good luck.

Thank you so much for this video. I've been unable to walk normally for about 5 weeks now. My doctor said to just rest, but I started doing the exercises when I stopped feeling pain standing up and I can tell they are helping.

@AskDoctorJo

5 жыл бұрын

You're welcome. I'm glad they are helping.

Found this very helpful!

Another great video that really helped me in recovery after a long trail run! Thanks Dr. Jo

@AskDoctorJo

5 жыл бұрын

Thanks, and you're welcome!

I have been walking 3 miles a day for past week and started with pain on outside of ankle that I have rolled over in the past. I will start these stretches now! Thank you Dr. Jo! I don't want to stop my exercising as my momentum is strong now.

@AskDoctorJo

4 жыл бұрын

You're welcome!

Thank you so much for this video. Currently recovering from ankle surgery in case wear I tore my Peroneal tendon. I had been experiencing pain in my Firth metatarsal bone from the tendonitis. This video helped relieve some pain instantly.

@AskDoctorJo

5 жыл бұрын

You're welcome. I'm glad it helped some.

I sprained my ankle years ago and have had reoccurring pain since. Only just started this and already feel way better. Love that you blew the dog up at the end too. Thanks!

@AskDoctorJo

4 жыл бұрын

You're welcome!

Jo's videos helped me a bunch, in combination with custom orthotics for flat foot. They're expensive but they're absolutely worth it!

I did this exercise last night and my PT is way better today. Thank you Doc for this!

@AskDoctorJo

5 жыл бұрын

You're welcome!

You're amazing!..... also I love that shirt!

@AskDoctorJo

4 жыл бұрын

Thanks :-)

Awesome, I'm incorporating it to my routine

Thank you so much for these exercises Dr. Jo. They are very helpful! I've been getting heel/ankle pain after doing intense cardio or playing sports. It felt like my ankle was going to rupture. The exercises have really released a lot of tension and tightness. I really appreciate and am grateful for this video. Thanks again!

@AskDoctorJo

4 жыл бұрын

You're welcome!

Just had surgery for a split tendon in my left foot! This is definitely helpful

Thanks Dr. Jo!

@AskDoctorJo

5 жыл бұрын

You're welcome!

great video! Thank you!

@AskDoctorJo

6 жыл бұрын

Thanks, and you're welcome!

Thank you so.much for this video! I'm a postman and have been having trouble with this pain on and off for over 2 years. Found this video last week and it has helped more than anything I've ever tried!

@AskDoctorJo

Жыл бұрын

You're welcome! Glad it's helping.

Thank you so much!! Great information!!

@AskDoctorJo

5 жыл бұрын

You're welcome, and thanks!

I had been using a walking boot for 3 weeks and came to a point where was no improvement in my ankle. Only 1 day of doing these stretches and exercises and there is a big difference. I kept my ankle braces on but graduated to hiking boots and was able to walk the dog a mile with no problem (but slowly of course). I am also using an infrared light to help but what is making the biggest are these stretches and exercises. Thank you so much!

@AskDoctorJo

2 жыл бұрын

You're welcome!

thanks , your a lifesaver as always, bless you Dr. Jo

@AskDoctorJo

Жыл бұрын

You're welcome, and thanks.

Thank you, this really helped!

@AskDoctorJo

5 жыл бұрын

You're welcome!

God I love the internet. This tendonitis came out of nowhere and I took off 2 weeks from running trying some of my own exercises to no avail, so now its time to trust the professionals. Thank you so much for putting this routine together ♥

@AskDoctorJo

Жыл бұрын

You're welcome.

The stretch where you roll your ankle and softly apply pressure took ALL of my pain away in the matter of 3 days. Thank you so much!!!

@AskDoctorJo

Жыл бұрын

You're welcome!

@Jaa_morant

Жыл бұрын

Are u ok now? How long did it take u to get rid off your tendinitis?

Thank you so so much for this video! I found you a couple days ago when my primary care doctor thought i might be suffering from Peroneal Tendonitis. After a couple drug attempts to help me get thru it and a few xrays to rule out sciatica or other ailments. With your video, I was able to do some of the exercises for a not quite what you recommended and today was able to walk in our 4th of July parade with my church's float. I also loved the visit by your Patronus, Kali, who is adorable!

@AskDoctorJo

2 жыл бұрын

You're welcome! I'm glad it helped, and Kali says, woof (thanks) 🐾

Very informative but are there any more focused on peroneus Longus or are they all inter woven ? thanks you so Much DoctorJo

This was so helpful. Thank you so much.

@AskDoctorJo

5 жыл бұрын

Thanks, and you're welcome.

I have diagnosed with peroneal tendinitis and have been having lots of pain in the middle of the night. I started watching your video on PT and immediately I felt less pain and foot felt better. I’m going to continue these exercises. Thank you, thank you abd a BIG THANK YOU!

@AskDoctorJo

9 ай бұрын

You're welcome! I'm glad they are helping.

Thank you!!!! Subscribed😁

@AskDoctorJo

4 жыл бұрын

You're welcome, and thanks!!

Wanted to thank-you so much Dr Jo. Have been struggling with an undiagnosed foot problem since January. I am very active and this issue has been debilitating. Awaiting an MRI and ortho assessment, but in the interim have been trying to figure out the issue. I think that I have nailed it….and your exercises and explanation of the anatomy of the injury are spot on. Moreover I am noting improvement and relief. I really appreciate you putting your expertise out on KZread. I am not one for playing Dr but delays in diagnosis have been extremely frustrating…..you really helped…so thank-you so much….I am able to resume most of my activities now, except anything that involved jumping or bouncing….cheers!

@AskDoctorJo

Жыл бұрын

You're welcome. I'm glad they are helping.

I love your disclaimer, cracks me up everytime, I'll follow the advice on this video. For others out there what worked for me is soft surface (grass) , changed to forefoot strike, warm up and stretched, this almost eliminated my peroneal tendonitis. Now I'll try these exercises to see if I can nuke this issue altogether!

@AskDoctorJo

2 жыл бұрын

Thanks 😎

Thank you so much doc jo👍i did your exercises and my pain is almost gone. Great Video

@AskDoctorJo

4 жыл бұрын

You're welcome, and thanks!

Great video Dr. !!! Thank you so much for your time and effort , new subscriber looking forward to see more and checking out the past videos ............---💥👍👍👍👍👍💥

@AskDoctorJo

4 жыл бұрын

Thanks, and you're welcome!

Thank you for the videos. I have a fused ankle , the doc gave me a outward tilt when she was done. I have Peroneal pain most of the time, so lots of the video is impossible for me, except for the one with the band around the foot stretch. Keep up the videos and the humor.

@AskDoctorJo

2 жыл бұрын

You're welcome, and thanks.

Your advice always helps me. You helped me get rid of my hip impingement. Now i have peroneal ankle tendonitis and after these exercises it feels relieved. Ill keep on with them. Thanks !

@AskDoctorJo

Жыл бұрын

You're welcome!

thank you, Doctor Jo!

@AskDoctorJo

3 ай бұрын

You're welcome!

Hey dr Jo. I am going to give this a go. I used your videos for some shoulder tendinitis and impingement and it really helped. Plan to walk all winter indoors for half marathon walking prep in the spring

@AskDoctorJo

Жыл бұрын

I hope they help.

Hi Dr Jo, would you recommend only doing these stretches for acute peroneal tendon snapping around the left ankle (on walking), or is there something else to start with?

Nice and helpful tips thank you

@AskDoctorJo

3 жыл бұрын

You're welcome.

Thanks so much for this video. Could you post an updated link to purchase resistance band? The current link seems to be expired.

Thank you so much, this is helping me so much already and i’ve only done it today. These aren’t too rough on my feet and it’s helping the pain go away. I can’t thank you enough.

@AskDoctorJo

3 жыл бұрын

You're welcome.

@jahidulislam3371

Жыл бұрын

How are you now?

@nighthxwks

Жыл бұрын

@@jahidulislam3371 much better, i do these a lot still! i have no bad pain everyday like i had it before.

Great video. I was wondering what exercises I can still do to keep the cardio up. I had no pain at all with running at all. Tender to touch on top of foot likely at the insert of the tendon to the 5th metatarsal and a sharp pain on the side at same area if I pointed and inverted my foot against resistance. No pain everting my foot against resistance. I’ve been doing my elliptical with no issues.

Very EXXXCELLENT, i thank you and love you for this video.

@AskDoctorJo

5 жыл бұрын

Thanks, and you're welcome!

Thank you!

@AskDoctorJo

4 жыл бұрын

You're welcome!

Thanks home girl! this helped alot.

@AskDoctorJo

3 жыл бұрын

You're welcome!

Nice!

Very helpful. Thank you so much

@AskDoctorJo

21 күн бұрын

You're welcome.

OMG I LOVE YOU ... THIS IS A LIFE SAVER

@AskDoctorJo

4 жыл бұрын

Glad it helped :-)

You are the best!

@AskDoctorJo

4 жыл бұрын

Thanks!

I have had absolute agony from my Pironeal tendonitis and it didn't begin alleviating until i began exercising my foot by energetically walking up hills making sure that I was using the sore ankle. Also, I concentrated on pointing my foot outwards slightly as I walked. I took longer strides as i walked. I found that standing with my foot pointing outwards and with a widish space between my feet also helped. I can't wait to try these stretches and exercises as depicted in this video. i would like to eliminate my pain. I am 64 years old. Cheers!

@AskDoctorJo

4 жыл бұрын

I hope they help!

I’m 19 year’s old skater I had a ankle sprain 5 months back and it got heal after 3 moth’s rest!!! And now I’m going through some anterior pain and PT !! Yours anterior pain video really helped me I wish this will also help me too btw Thank you DR jo

@AskDoctorJo

Жыл бұрын

You're welcome.

Thank you

@AskDoctorJo

9 ай бұрын

You're welcome.

I was in so much pain before watching this video.But not anymore.May god bless u.

Dr. Jo once again I have used your exercises to immediately improve the pain! Should I continue to wear a brace, I have a soft compression and also an AOS brace I’ve been using. Thanks for making your wonderful videos with expert knowledge

@AskDoctorJo

21 күн бұрын

You're welcome! Glad they are helping! It kind of depends on how long you've had it and how painful it is without the brace. Braces are usually just meant to help in the short term.

I've had Tendonitis for 4years now 😢 but only just found out it's this Tendonitis. I also have 2 heel spurs in the same foot. Even having a steriod injection didn't help. I'm now getting pain in my leg and my back is suffering too. I'm fed up with the constant pain so I'm really hoping this works!

thanks doc! do i have do these for rest of my life ( congenital malformation) or will it go away when i rebuild my muscle foundations?

Dr. Jo, in terms of pain and time after injury, when would you want to start these exercises? I've read conflicting advice online for timing.

Thanks

@AskDoctorJo

6 жыл бұрын

You're welcome.

Hey Doc! Love the videos! For peroneal tendinitis we were told to immobilize vs to stretch. If a patient is in pain why stretch vs immobilize. Thanks! Keep up the good work! :)

@BeGrizzlyStrong

2 жыл бұрын

Motion is lotion.

Thank you very !!!

@AskDoctorJo

2 жыл бұрын

You're welcome!

Thanks!

@AskDoctorJo

10 ай бұрын

You're welcome, and thank you for your support!

Hi Dr Jo! Do these exercises also help with a fibularis longus / brevis injury?

I'm having an issue in the area. Not sure what I need to do, but trying these. I have swelling surrounding the bone on the outside of my ankle. No pain at all. Running on it temporarily reduces the swelling, and I still have good range of motion. Ice doesn't seem to do much, going to try some Ibuprofen and rest more.

I like this video I learned alot

@AskDoctorJo

5 жыл бұрын

Thanks.

Hi recently i injury and found out I have this as well. Wearing the aircast boots now but is it okay for me to start doing your stretching & exercises? I’m at my Recovery W3 which I’ve been resting but I still feel the sharp pain time to time. Need your advice 😀

Thanks that helped now I can keep on working

@AskDoctorJo

4 жыл бұрын

You're welcome.

thank you

@AskDoctorJo

Жыл бұрын

You're welcome.

This series of exercises (in addition to not walking three miles a day) has helped me so much! It's not clear to me how frequently I should be doing this series of exercises. A couple of times a day? Or just once a day? Thank you for your terrific channel! It's my first stop for pain relief. 🙂

@AskDoctorJo

Жыл бұрын

You're welcome! It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.

For the one where you push your foot down on the step I actually like using my bed because I have pain on the outside of my foot so the soft surface is nice and it isn’t too high

Dr. Jo, thank you for the video, I love it and planning to start doing these exercises pretty soon. I have been feeling like a painful stretch (strain) on the inside (oppsite side) of the anckle and sometimes back of my left foot. To be clear is where you initially pointed in the begining of the video, but on the inside area. What is that area called? what can be the cause?

@AskDoctorJo

5 жыл бұрын

It might be your posterior tibialis that is irritated, which is usually call posterior shin splints. These might help: kzread.info/dash/bejne/Zp6by8t8j8i_k7w.html

hello doctor jo, wanna ask you what if the pain is in the inside area? not from out but from inside. still is the same exercises? H oping for your reply and thank you.

I'm not sure what was more healing: the stretches... or your Patronus, Callie! lol I love her unicorn horn

@AskDoctorJo

2 жыл бұрын

🐾🦄

I have some slight pain and discomfort in my ankle due to a tendonitis that started 3 weeks ago. Can I start with these exercises or is it too early for that? PS: i can walk and I have no swelling

Cutest Dog Unicorn Ever! Thank you for this video I sprained my right ankle badly in December going to do this to strength my ankle !

@AskDoctorJo

6 жыл бұрын

She says, woof (thanks)! You're welcome. I hope it helps!

@lyndsaysrebornnurseryoffib4241

6 жыл бұрын

AskDoctorJo Your Welcome! I hope so!

I thought I injured myself and had been lying around for weeks waiting for it to heal. 20 minutes of this and all the pain / stiffness is magically gone! I wasted so much time resting doing nothing and missing fitness goals.

@AskDoctorJo

Жыл бұрын

Glad it helped.

These exercises are super helpful as I can't see a physiotherapist these days! The HP twist is also so fun 😁

Thank you for video. I have some questions about how many repetitions on certain exercises that was included in video or I missed. 1. When turning out foot with band, how many do you recommend? 2. Up on toes, down, toes up...how many repetitions? 3. One leg balance 3x for 30 sec? Once again, thank you for your time, experience, and sharing you knowledge.

@AskDoctorJo

4 жыл бұрын

You're welcome. It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0

Thanks for this video! I broke my heel into 4 pieces on Dec 28, 2018. Been a long road to recovery but my orthopedic doc said last Wed May 15, 2019 that it is completely healed now. Unfortunately I have peroneal tendonitis as well, had it for a couple months now. Went to PT for 8 wks ( last session was last wk May 13) & it has helped with leg strengthening but not the tendonitis. I do same stretches you do here, but the one I wasn't told to do was the one standing with affected leg ( my left) behind me. I will try it for sure along with the other exercises i still do at home. Walking with quad cane & sometimes when walking isnt excruciating I walk with it. 9 outta 10 times I can't walk far due to the pain, with or without cane. Just wanted to give a shout out & say thank you for sharing this video with everyone. God bless you for being so sweet to do this. Love your unicorn dog by the way!

@AskDoctorJo

5 жыл бұрын

Thank you, and you're welcome! I'm glad you are getting there, even if it's slowly but surely :-) Good luck with the rest of your recovery.

@beckyeaton9617

5 жыл бұрын

@@AskDoctorJo Thanks! I tried the standing exercise with knee straight & also bent. Man with knee bent on sore side really hurts. I'm sure it will get less painful the more I do it. I didn't have surgery to repair the break, was glad about that. Also ortho doc prescribed me Diclofenac sodium topical gel 1% to rub on the tendon area 4 times a day. I have 5 tubes of it. Started using it Saturday & so far don't see any improvement on swelling & or pain. Gonna continue using it tho. Any other suggestions to get that tendon swelling/pain to go away faster? I'm ready to get on with my life & put this behind me!

@AskDoctorJo

5 жыл бұрын

Have you tried compression socks for the swelling? They can often do a great job of getting the swelling and some of the pain out of the area, and they are pretty cheap and affordable.

@beckyeaton9617

5 жыл бұрын

@@AskDoctorJo Yep my ortho doc gave me what they call compression sleeves. I was wearing it everyday for awhile. I started wearing it to bed for a few nights but when I got up in the morning my toes were huge! I haven't worn it through the day or night for about 3 days now. Also makes my foot feel stiffer after waking up.

@beckyeaton9617

5 жыл бұрын

My swelling is around the outside of my left outer ankle, down to the edge of the side of my foot, that whole area. It's about a 4 in area across from outer ankle. The knot from the tendon is under outer ankle & goes to edge of my foot. Hurts to dorsiflex & do the inversion/eversion exercises. I fo them anyway hoping yo get it to stretch out

Strangely I don’t have any pain. Around 3 1/2 years ago I broke my ankle,tibia and fibula. I noticed popping sometime after and it’s been around since. I can actually see the tendon popping over the ankle when I bring my toes towards me- it’s very thrusting so I’ll see how I go with these stretches. Is there anything else you would recommend?

nice abs informative video- thank you- I am in recovery from a calcaneus fracture- bone has healed up already- (metal plate and screws) walking and hiking now- but I do get pain on this part of the foot after about 3 miles- I will try these stretches and exercises out- thanks again

@AskDoctorJo

2 жыл бұрын

You're welcome.

I just started these today and could only manage 10 seconds x3 on a few of them. Have had peroneal issues when walking right in the side of my left leg for years now. When I try to 'evert' my foot i can really feel the pain instantly just where the tendon starts. Will try for a few weeks and hopefully see some results

@AskDoctorJo

5 жыл бұрын

I hope they help. Have you had any imaging done yet?

@Devine2k8

5 жыл бұрын

@@AskDoctorJo I have not, was advised to try a CAM walker boot for a few weeks as it's long term problem. Never really got any effective long term immobilization.

@AskDoctorJo

5 жыл бұрын

Hopefully the above will give you some relief.

these look great...do have a suggestion for number of reps and/or sets?

@AskDoctorJo

4 жыл бұрын

Thanks. It's a little different for everyone depending on how long you've had it, how severe it is, and how your body reacts. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0

Thanks so much for the informative video! About how long should you wait after the injury/ flare up until you can start the excercises?

@AskDoctorJo

3 жыл бұрын

You're welcome! It really just depends on how severe it is, so unfortunately, I don't know since I can't evaluate you. In general, they can be started (gently) right away as long as they don't increase pain.

@justinmiklich230

3 жыл бұрын

@@AskDoctorJo Great. Thank you.

Would you feel pain under your foot at all? It’s on the outside side (so opposite side of arch), but feels like it moves to the side of my foot on like the fatty part of my foot if that makes sense.

Thanks so much ! I'm in week 10 of recovery from something which sopouse to be a mild sprain.. I'm almost sure I developed tendonitis as I get inflamed every few days although I was meant to heal by now... As a sports person I'm really bummed..... I'll add those stretches to my rehab excersises

@AskDoctorJo

2 жыл бұрын

You're welcome.

Im getting a LOT of pain when i do the lateral stretch on the step/floor. Any suggestions on how to get it better? Is it normal that hurts like that?

I have tendon pain on the 'inside' of my ankle, will these stretches still help? Thanks

Hello doctor, i sprsined my ankle last year wi5h grade 2. I can walk without pain but my ankle is bothering me with pain during rest and sometimes dur to tightness there is limitation in doresflextion …I did physiotherapy since 6 months.. i feel pain in bone and down to ankle balls? What do you suggest me to do? Do i have peroneal tendenities?

Hi Dr i have problems Navicular tendonitis, what excise i have to do?

Should I do them on both legs or just the one with the issue?

Previously ruptured this tendon. Surgically repaired but years later it still pops and whatnot. Hoping these help.

Hello dr.I had a sprain in march,2020.First,it didn't pain at all,but after 20 days pain started at the back of my ankle.Nothing helped,so had to do mri.Mri report says thickening of posterior talofibular ligament but from July 2020 I started experiencing pain just top of fibula where peroneal tendon is and tendon is feeling like a rope.Dr said it is tenosynovitis and gave me a steroid injection. But sadly it didn't help at all.Now he asked me to do exercises.I feel pain when I first start walking on back of my ankle .Should I do this exercises?

My PT hurts so bad during the day. If I do these exercises, approximately how long before I might get full relief?

While doing the standing exercise I dint understand which leg I need to stretch? Like I have Peroneal Tendonitis on my left foot so should I pressurize my left foot or right?

Will this help me get back into high heels? After my chef injury I just have not been the same in heels. I tore an ankle ligament 10 years ago still don’t have full range of motion bc I wear flats

Pretty sure I have developed baxters nerve entrapment or medial calcaneal nerve entrapment. I really have no idea what to do. Any advice?