Peroneal tendonitis is one of the most common running-related injuries that affect runners worldwide. If you are a runner, you probably know someone who has had the issue in the past or someone who is dealing with it at the moment, not excluding yourself.
While it is not as common as the runner’s knee or Achilles tendonitis, it is just as painful and requires immediate attention. With that said, this article will show you some of the things that runners like you do worldwide to deal with peroneal tendonitis.
How do Runners Treat Peroneal Tendonitis?
If, after following all these, you seem to be feeling pain in your feet, it might be time to get some treatment. However, before you move to treatment options, you need to ensure that the problem is peroneal tendonitis.
The reason is, several problems like simple strains can affect your feet, and they all come with similar symptoms. But when you see a doctor for a professional diagnosis, you can be sure what the problem is precisely. The doctor will conduct an X-ray or an MRI scan, and from there, they will know if it is peroneal tendonitis or something else.
The best way to treat peroneal tendonitis is to avoid having the condition in the first place. To do that, you have to understand how peroneal tendonitis happens and address the issues that cause the condition. You must realize that peroneal tendonitis occurs primarily due to overusing your peroneal tendons. Therefore, you must be careful how you run and adhere to the following tips.
- • Ensure you have one of the best running shoes for peroneal tendonitis, and wear them whenever you run. Try your best to avoid too soft shoes and those that do not offer you adequate heel support.
- • Avoid getting into high-intensity running too fast. Instead, take your time and slowly increase your pace.
- • Try your best to stretch well before you start running.
- • As you go, try to perfect your running form and get better at what you do.
2. Relieving the Pain With Ice
Ice might be helpful after you have had a session of running. After you have had your runs, you can rub ice cubes around your ankle and slowly massage the area.
The cold from the ice will cause blood vessels around the tendons in your feet to constrict, which should numb the pain for a while. Try to keep the ice on the affected area for about four minutes every time you run.
3. Rehabilitation Exercises
Most runners take to rehabilitation exercises to deal with peroneal tendonitis. This will help you heal faster and also help strengthen the tendons. However, you need to be careful while doing this.
While some runners take the time to practice stretches, research shows that stretching while dealing with peroneal tendonitis might make matters worse. So, you might want to stay away from stretching until the pain has reduced. Instead, you might want to consider engaging in cross-training with slow but progressive loading with resistance bands to help build strength in your feet’ tendons and surrounding muscles.
The following are some popular exercises that you might want to try:
· Calf Raise
You can perform slow reps to help your healing. Begin with raising both legs. As the pain reduces, proceed to raise just one leg. You might want to add some weight and decrease the reps as you go to build strength. Do this once a day, trying three sets of 15 reps. Also, ensure that you do not try the exercise from the back of a step; instead, stay on the floor.
· Leg Extension with Bands
Wrap one side of a resistance band around the leg of a table and the other around the outside of your foot. Then, bring your foot back to the midline by turning it outward. Slowly execute (two seconds out, hold one second, two seconds back). You can try this once a day, with three sets of 15 reps.
Finally, you need to take some reset. Although most runners struggle to believe this, the truth is you need to rest your feet to deal with peroneal tendonitis properly. In most cases, doctors might even recommend that you keep your entire ankle immobile for a while to allow your tendons to heal completely.
While you might not have to go through complete immobilization, you should consider resting your feet and allowing the pain to subside before you start walking or running again. Ideally, before you return to running, you should be able to walk for at least 15 minutes without feeling any pain.
As you get better, you can take walks in slow progression every 2-3 days, depending on the severity of the problem.
Now you’ve understood a few ways to start treating your condition, the next article that looks at how insoles can help with peroneal tendonitis as well as making a couple of recommendations.