Peroneal Tendonitis Taping | Self-Taping for Immediate Pain Relief (2024)

FAQs

Peroneal Tendonitis Taping | Self-Taping for Immediate Pain Relief? ›

Taping Method:

How Taping Works for Peroneal Tendonitis. A tape is placed on the patient's foot to ensure that they have more significant support. The tape takes care of any inflammation, joint pain, or possible weakness and eversion experienced at the ankle.

Your therapist might also recommend ice, heat or ultrasound therapy. RICE method: You can perform RICE (rest, ice, compression and elevation) at home. Rest by avoiding strenuous activities. Apply an ice pack or cold compress to your ankle for 20 minutes every two hours.

Peroneal tendinopathy is a condition that often causes pain around the outside of the ankle or foot which eases with rest and worsens with activity such as walking, running and jumping.

Sitting upright on the floor, place the resistance band around the ball of one foot and then extend that leg out in front. Point the toes on the extended leg away from the body, then slowly flex the ankle by pulling the toes toward the shin. Repeat the movement up to 10 times. Repeat the exercise on the other leg.

Massage. Your therapist may use soft tissue massage techniques to improve peroneal tendon mobility on the lateral side of your ankle. Massage may help improve tissue flexibility and circulation, and it may be used prior to exercise and stretching to improve overall mobility.

A type of tendonitis that is sometimes overlooked as the cause of foot and ankle pain is peroneal tendonitis that affects the two tendons that run along the outside of the foot.

Peroneal tendon disorders are not common; however, if their treatment is neglected or inappropriate, they frequently can cause persistent lateral ankle pain and functional problems.

Apply compression to the inflamed area with an ACE bandage in order to reduce swelling and inflammation. Finally elevate your ankle when resting or sleeping – this will help to keep swelling down and reduce feelings of soreness or tightness.

How long do you have to rest with peroneal tendonitis? ›

Peroneal tendinitis generally takes 6-8 weeks to improve and early activity on a healing tendon can result in a set back in recovery. Non-compliance can double the recovery time and can be very frustrating for patients. Early and aggressive conservative treatment is recommended to prevent further tendon injury. Dr.

Avoid wearing hard, flat or slip on footwear. Very flat shoes will aggravate your symptoms especially if you also have tight calf muscles. It is important to note that shoes that have flexible soles generally offer the foot less support and can increase the stress in the soft tissues of your foot and ankle.

Use an ankle brace: An ankle brace helps prevent peroneal tendonitis by immobilizing the foot and ankle, which takes stress off of the peroneal tendons. The brace should be worn when participating in activities that put a strain on the tendons, such as running or jumping.

The peroneal tendons are bands of tissue that support your feet and protect your ankles from sprains. They allow you to move your foot in an outward motion. Because the tendons sit close together, they can begin to rub together and cause discomfort.

Put your affected leg about a step behind your other leg. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

Common causes of peroneal tendinitis include overuse or trauma, poor circulation, poorly fitting shoes, and running on uneven surfaces. KT Tape can help treat peroneal tendinitis by providing stability, support, and pain relief, as well as potentially increasing circulation.

Compression: Reduce swelling by applying a compression bandage or wrap around the injured tendon. Elevation: Lift your foot into an elevated position, preferably above the level of your heart.

A similar strengthening program is proposed for Posterior Tibial Tendonitis by Alvarez et al., which we can adapt for peroneal tendonitis by focusing on eversion (roll out) of the foot instead of inversion (roll in). The adapted program involves doing 200 repeats of the eversion exercise every day.

Doing a peroneal stretch regularly is good for you. Stretching increases the elasticity and range of motion of muscles and tendons, which can help prevent injuries. If you're starting to exercise again following a peroneal tendon injury, you must do any stretching gently and increase the amount of stretching gradually.