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    Personal care: peroneal tendon

    Peroneal tendon treatment at home

    Essential in the treatment of symptoms associated with peroneal tendinitis:

    1. Decrease the tension of the peroneal tendons
    2. Decrease inflammation

    Our 8-step self-treatment plan

    We have listed below some of the best self-treatment techniques for peroneal tendinitis. We recommend that you try the following for three weeks. If this does not work, consult a Podiatrist who specializes in sports medicine. If you are in the Montreal area, you can make an appointment and come see us in our clinic.

    • For the first two weeks, wear an ankle brace
      An ankle brace will considerably reduce the forces exerted on the peroneal tendons, allowing them to rest and begin to heal. Wear it in all your shoes for two weeks and then start wearing shoes with good arch support.
    • If this problem has been affecting you for more than six months: Use a walking boot for the first two weeks and an ankle brace for the next two weeks. Sometimes it is enough to give the tendon a chance to rest, and a walking boot completely reduces the tension on the tendon while allowing you to walk.
    • Ice your ankle for ten minutes twice a day for the first week
      Do this for ten minutes, twice a day for the first week. An ice compression device will allow you to put ice on your ankle while walking around the house.
    • Put plantar supports in your shoes                                                    When you are finished using the ankle brace or walking boot, the plantar supports will better distribute the forces exerted on the foot and reduce the tension where the fibular court attaches to your foot. Over-the-counter foot supports will not work as well as quality custom-made foot orthotics, but they will help. The best type of plantar orthosis for peroneal tendonitis is a full-length plantar orthosis.
    • For women’s dress shoes and boots, use indoor orthotics.
    • When you are at home, wear sandals with good arch support
      This will decrease the stress on the outside of the foot. We recommend medical grade sandals and slippers.
    • Strengthen the peroneal muscles                                                          Once your pain has subsided (usually after about two weeks), move on to strengthening the peroneal muscles. Balance exercises on one leg are most effective in strengthening the peroneal muscles. Get used to doing these exercises on the floor. Once you’ve been able to maintain your balance on one foot for 30 seconds, try doing it on a balance board.

    Peroneal tendinitis that is not properly treated can lead to long-term problems.  If you have peroneal tendinitis or if you are experiencing symptoms, make an appointment with us by calling 514 931-6111 or visiting drdupied.com.

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