Exercising with Peroneal Tendonitis
He runs a biomechanical assessment clinic, advises on footwear and custom orthotics.
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Can I Still Run with Peroneal Tendonitis?
In our clinical experience, it is often possible to continue running with Peroneal Tendonitis under certain conditions. If your pain occurs gradually and plateaus and the discomfort subsides within 24 hours after running, this is typically not considered an overload. In such cases, you can maintain your current running intensity and speed but allow at least 72 hours of rest between runs.
For all types of ankle tendonitis, we generally recommend continuing to run if the pain is manageable. Completely stopping can cause the tendon to weaken, making it more difficult to return to your previous running level.
However, mild pain during a run that persists for more than 24 hours afterwards could indicate a tendon overload. In this situation, it’s best to rest until you are pain-free before running again. When you resume, start with a slower pace or shorter distance, and consider using insoles, taping or a brace to provide extra support. Make sure your footwear is appropriate for your condition.
For a more detailed explanation, check out our video below, which offers specific guidelines for running with peroneal tendonitis.
Can I Cycle with Peroneal Tendonitis?
Cycling can be a good alternative since it’s a non-impact activity. However, Peroneal Tendonitis can be aggravated by activities that involve foot eversion (turning the foot outward), which is why cycling might still cause discomfort if the peroneal tendons are affected.
The Peroneus Tertius helps lift the foot, while the Peroneus Longus pushes the foot down, which are both key movements in cycling. If these tendons are inflamed, you may experience pain while cycling.
We recommend trying cycling at a steady pace, such as a zone 2 heart rate, for no more than 30 minutes. If you experience no pain during the activity and no increased discomfort within 24 hours, it’s likely safe to continue. Opting for a static bike with cleats for stability can also help reduce strain on the tendons.
Can I Ski?
In most cases, skiing is safe with Peroneal Tendonitis since it’s a non-impact activity. Ski boots significantly support the foot and ankle, reducing strain on the tendons.
However, in highly irritable cases, some discomfort might occur. Applying ice to the outer ankle for 10-15 minutes after skiing can help manage any symptoms. Make sure your ski boots are properly fitted for the best support.
What Cardio Can I Do?
Nonimpact cardio exercises like swimming and cycling are the best options when rehabilitating Peroneal Tendonitis. You can also continue strength training with exercises such as squats, lunges, and upper-body resistance work.
You can usually still walk, but limit your walking sessions to 45 minutes at a time, followed by a 15-minute rest to allow the ankle to recover.
What Are the Best Exercises for Peroneal Tendonitis?
To strengthen the tendons and help them recover, exercises should gradually increase the load on the tendons. Here are some of the best exercises for Peroneal Tendonitis:
- Isometric Eversion
- Isotonic Eversion
- Peroneal Walk
- Peroneal Raise with Coin
- Peroneal Raise with Band
You can find detailed demonstrations of these exercises in our YouTube video on Peroneal Tendonitis rehabilitation.
Conclusion
We are specialists in treating ankle conditions like Peroneal Tendonitis. If you’re experiencing pain, visit one of our Foot and Ankle Specialists in our clinic in Soho, London.