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 extensive clinical experience, we recommend that you do not stop running if you have Peroneal Tendonitis under the following circumstances:
If you have pain that comes on and plateaus, it is okay to continue running. After the run, if the pain subsides within 24 hours, this is not categorised as an overload, and you can continue running at the same speed and intensity. We recommend taking 72 hours of rest between runs.
For all forms of ankle tendonitis, we recommend patients continue to run when pain allows, as stopping causes the tendon to decondition, making it harder and longer to return to your previous running capacity.
If you have mild pain during a run and the pain continues for longer than 24 hours after your run, this is a tendon overload. In this instance, we recommend you rest until you are completely pain-free before running again. This run should be at a slower pace or over a shorter distance.
We delve into more specific guidelines for running with Peroneal Tendonitis in our video below:
Can I cycle with Peroneal Tendonitis?
You can cycle with Peroneal Tendonitis as it is a non-impact activity.
However, Peroneal Tendonitis is aggravated by impact activities and everting the foot, which makes you think that cycling might be okay. Unfortunately, if the Peroneus Tertius, which helps lift the foot, or the Peroneus Longus are affected, it can be painful to cycle with Peroneal Tendonitis.
The Peroneus Tertius assists in dorsiflexion (lifting up the foot) and the Peroneus Longus in Plantar Flexion (pushing the foot down); both actions are necessary for cycling. If you try cycling, we recommend cycling at a steady rate, usually zone 2 heart rate, and for a maximum of 30 minutes.
If you have no pain during the activity and no increased pain within 24 hours, it is okay to continue cycling. We recommend using a static bike and cleats to make it as stable as possible, which puts less effort through the peroneal tendons.
Can I ski?
In most cases, you can ski with Peroneal Tendonitis. Skiing is a non-impact activity, and there will likely be minimal to no pain as your foot is supported in a Ski Boot.
In highly irritable cases, there may be some pain when skiing, but this is unlikely to cause any long-term harm to the tendon.
If you are skiing with Peroneal Tendonitis, we recommend applying ice to your outer ankle for 10-15 minutes at the end of each ski day and making sure you have well-fitted ski boots.
What Cardio Can I Do?
While rehabilitating your peroneal tendonitis, non-impact cardio exercises such as swimming and cycling are best. You can continue with weight and resistance training, such as squats, lunges, weighted machines, and upper body strengthening.
You can continue to walk with ankle tendonitis, but it is best to restrict this to 45 minutes before taking a rest of up to 15 minutes to allow your ankle to recover.
What are the best exercises for Peroneal Tendonitis?
The best exercises for Peroneal Tendonitis should gradually overload the tendon to increase its load capacity. The best examples of Peroneal Tendonitis exercises include:
- Protocol Explanation
- Isometric Eversion
- Isotonic Eversion
- Isometric Eversion Through Range
- Peroneal Walk
- Peroneal Raise with Coin
- Peroneal Raise with Band
You can learn how to perform all of these exercises on a YouTube video we created demonstrating the best exercises for peroneal tendonitis.
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We are specialists in treating ankle conditions, and you can see one of our Foot and Ankle Specialists in our clinic in Fulham, South West London.
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