3 Exercises for Peroneal Tendonitis

Today’s video covers three exercises that can be used to strengthen the peroneal muscles and relieve pain due to peroneal tendonitis. The peroneal muscles evert and plantarflex the ankle and help support the arch. I have demonstrated three exercises here that can be used to train the peroneals and may be useful if you want to strengthen the region, if you have had a recent ankle sprain or are experiencing lateral ankle pain.

1. Band eversion and plantarflexion - the key here is to point the foot (plantarflexion) and turn the foot out (eversion) at the same time. The band acts to pull the ankle toward inversion, so the evertors must work to resist the tension.

2. Monster Walk with Band at Toes - in this exercise, the band placement at the toes acts to pull the ankles into inversion, so, again, the evertors are put to work.

3. Calf Raise with Eversion Focus - in this exercise, a band or long towel is placed under the ball of the big toe and put on tension. Pressure must be kept over the big toe or the band/towel will slip out. The peroneals create the eversion necessary during the calf raise to keep the band/towel in place. If it slips out, then you are not engaging the peroneals enough.

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