An important competition is imminent – of course, intensive training will take place in the weeks leading up to it. But suddenly, under stress, pain appears in the calf and the outer ankle, which radiates into the foot. The ankle may also be swollen, reddened and overheated, and the person affected can barely perform properly.
What has happened?! The symptoms indicate overloading or incorrect loading of the peroneal tendons.
Exercises
Peroneal tendon inflammation is a long lasting disease. In order for the symptoms to subside, the tendon must be immobilized for several weeks. This measure helps the tendons, but carries the risk of weakening the muscles in the legs.
It is therefore important that the person who has been affected does light stretching and strengthening exercises. However, the exercises must never increase the pain. Therefore it is recommended to work out the exercises together with an experienced physiotherapist.
He will first examine the foot to decide whether the arch of the foot is normal or too strong (= hollow foot). In the latter case, the ankle tends to rotate internally and the peroneal tendons are subjected to great stress with every step. The physiotherapist shows the patient exercises that reduce the hollow foot, such as : Exercise against hollow foot 1: The affected person stands with both feet hip-wide on a balance pad.
Now he is asked to press the big toe, the heel and the arch of the foot down into the balance pad. Spread the toes as far as possible and do not claw them. Hold position for 5 seconds.
Repeat 10 times. Exercise against hollow foot 2: The patient sits on a chair with his feet below the knees about hip-wide on the floor. The physiotherapist places a thin rice bag crosswise under the hollow foot.
The patient’s task is to lower the arch of his foot as far as possible so that it rests on the rice sack. Hold position for 5 seconds. Repeat 10 times.
Increase: The physiotherapist pulls the rice bag slightly. The patient should not lose the bag. The physiotherapist will also perform a gait analysis.
Many affected persons walk more often in varus position of the ankle. This means that the heels are turned inwards and the ankle is bent outwards. The peroneal tendons are thus subjected to a great deal of stress.
Affected persons learn to unroll consciously and in a physiological way in a gait school. Initially, walking movements are practiced in a standing position; you also train the stability and strength of the foot and ankle muscles. If necessary, the physiotherapist supplements isolated exercises with the Theraband. More information can be found in the article Eccentric Training More information can be found in the article Eccentric Training
