Exercises

After suffering from peroneal tendon inflammation, active exercises are intended to restore the elasticity of the tissue, strengthen the affected and surrounding muscles and train depth sensitivity and coordination. To restore muscle and tendon length, various stretching exercises are suitable. 1.)

For an exercise that is easy to do at home or in everyday life, sit upright with your feet parallel to the hips on the floor. Now bend one leg and place the lower leg on the thigh of the other leg so that the knee points outwards. With the hand, the foot is now bent and the outer sides of the foot are turned inwards until a stretch is felt in the outer area of the lower leg.

2.) The easiest way to strengthen the peroneal muscles is to use a Thera band, which is attached around the foot. The outer edge of the foot is lifted against the resistance and turned outwards.

3.) Training on uneven surfaces such as the therapy spinning top or nodding pillow is also strengthening and trains depth sensitivity. Further exercises can be found in the articles:

Exercises for existing peroneal tendon inflammation
Physiotherapy/exercises ankle joint

Mobilization exercises foot and knee

The peroneal tendon corresponds to the tendon of the M. fibularis longus and brevis, which causes the foot to stretch, spread and rotate outwards. For this reason, the opposite position to mobilization should be reached.

Sit in the long seat with your legs stretched out and place a towel in a loop around your forefoot.
Keep the towel taut and stretch your foot as far as you can and spread it outwards. Then, using the towel, pull it as close as you can and turn it slightly inwards.Hold the stretching position for a few seconds and then stretch the foot again. Repeat the exercise at least 30 times.
To mobilize the knee joint, lie on your back, angle the healthy leg and stand it up.
Extend the affected leg upwards towards the ceiling and pull the foot as close as possible. Then bend the knee and stretch it out again. Hold the knee in the stretched position for a few seconds before bending it again.

Repeat the exercise with the other leg. To increase the intensity, lift the buttocks during the exercise. Make sure to pull both feet up.