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Peroneal Tendonitis Stretches & Exercises – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today
I’m going to show you, wait where’s my Patronus? Expecto Patronum! It’s my
unicorn Kali who’s my Patronus! Are you going to help me with Patronus
tendonitis? I mean peroneal tendonitis? I’m going to
show you some stretches & exercises, so let’s get started. So the peroneal tendon runs along the outside of your foot, so a
lot of the stretches are going to be for your, calf, achilles tendon area, soleus,
all those muscles around the area, and then even for that tendon itself, so
let’s start off with a calf stretch. I like to use a little roll, you can use a
pool noodle you can use just a rolled-up towel or just hang it off the edge if
you’re sitting on a couch or a bed or something, but use something to prop it
up so your your heel has some movement. Then take a stretch strap or a belt. If
you don’t have one of these, you can use a big towel or even a dog leash, but
something that has a loop works best. Put it around the ball of your foot, relax
out foot and use the strap just to pull it towards you, so as you can see I’m
pulling my toes and my foot, but I’m not actively moving my foot, so you want that
the leg to be nice and relaxed, and then you’re just going to pull towards you,
and you should feel it stretching that calf muscle underneath, so you want to hold
that stretch for 30 seconds, take a little break, shake it out, and do that a
total of three times. So just getting a nice big pull in there, and then after
you get it stretched out, if you’re already in this position, you can go
ahead and do some exercises even though I probably do all my stretches first,
since I’m already here this is where I would want to be, so the the peroneal
tendon over here helps pull your foot outwards into the eversion motion, so
we’re going to exercise it in that motion and using resistive bands is the
best way to do it. In the thera-band series, red is the
second lightest, it starts off yellow then goes red, green, blue, and so on from
there, so you probably want to start off with the lightest one. If you don’t have
the thera-band brand, make sure you’re checking to see which one is the
lightest because you want to start off pretty light because if you’ve got the
tendonitis in there, it’s already a little irritated so you don’t want
something that’s going to irritate it even more. Make a loop with the band, put
it around the foot, and how do we get it to go outwards you might ask, well anchor
it around the other foot. So you want that knot to be in the opposite side
that you want to push out, so we’re going to go out this way, and you can make it
tighter by just tightening up that band a little bit. I like having that roll so
you still have the free movement of your foot, but try and move just at your ankle.
Sometimes people want to kind of move that whole leg, but this part should
really stay still and you’re just going to turn out and come back in, so that’s
that eversion, going out and coming back in, so it’s not
going to be a huge movement and this might be just a little bit irritating if
you have that tendonitis, so make sure that you start off of with that light band
like I said, and if you’re not getting good movement or maybe it’s hurting a
little more than you think it should, just try doing that without the band as
well. So now we’re going to do some standing up stuff. For the stretches and
exercises standing up, make sure you have something sturdy to hold on to, so a
chair or a countertop because some of it has to do with balance and you want to
make sure that you’re safe and you’re not all over the place, so now we’re
going to do a runner stretch for the calf. Hold on to something sturdy like
the chair, the leg that you want to stretch you’re going to put back behind
you, make sure your toes are pointed forwards and that your back heel is down,
then you’re going to take your front knee and lean forward until you
feel a stretch back there in your calf. If you need to bring that foot a little
more forward you can so it doesn’t put stress on there, keep that leg nice and straight, and just stretch forward holding that
for 30 seconds, and then doing that three times. So we can making sure that heel is
down on the ground and that those toes are pointed forwards, and then leaning in
until you feel good stretch in the calf area, then just changing that stretch a
little bit you’re going to stretch your soleus muscle. The soleus is right
underneath the calf, so you’re going to stretch it pretty similarly, except this
time you’re going to bend your back knee as well, and once you bend your back knee
that kind of takes the calf out of it so then it stretches the soleus. So bending
that back knee this time, bending the front knee, still keeping my heel down
still keeping the toes forward and then bending forward. Now sometimes people
feel this a little bit in the front and their ankle if they’ve got some
tightness in their joint, that’s okay because you’re still stretching that
whole area a little bit, that’s what you want, so same thing holding the stretch
for 30 seconds and then doing that three times on each side. So coming back up
shake it out a little bit, bend both knees and then bend forward trying to
keep that heel down. After you get that good and stretched
out, and then you’re going to do some exercises, so the next one is just going
to be a heel toe raise. Put your feet about shoulder width apart and again
hold on to something sturdy just so you have to have it for balance because if you have some balance issues, it makes it a little bit easier to focus on the technique if
you’ve got something to hold on to, so this time just want your feet about
shoulder width apart, you’re going to come up on your toes slowly come down,
and then pull your toes up, so it’s very much about the control. If you’re coming
up and then just coming right back down, you’re missing out on part of the
exercise, so make sure you’re going up then nice and slow down pulling the toes
up not taking your booty back, but pulling the toes up slowly coming down,
so if you need to start with both hands holding on to the chair or countertop
that’s fine ,but if you can get to 20-25 and it’s easy, then try just one hand
holding on, and then that’s easy just try maybe like a finger for a little bit of
balance holding on, but if you’re pushing down and your finger is getting bent,
you’re probably still putting too much pressure it is just a little finger for
some balance, and then if that’s really easy then you can try it without holding
on, but again if you’re not holding on you come up like this and you come
straight back down, you probably are not quite ready for it because you really
want to be able to control that motion coming back down. If all those become
easy, then you can go to just one foot going up on the toe, coming back on the
heel, and then doing the same thing, then one hand, and then no hands, doing it so
again if you feel a little unbalanced, make sure you’re holding on first. Then
after that, you’re just going to do regular single leg balance, and the
reason this is so good is because that peroneal tendon on the outside has a lot
to do with our balance. Our ankles, and our hips have a lot to do with balance,
so a good way to strengthen those after we get it healing, is just to work on
balance, so the same thing if you need to start off with holding on with two, that’s
fine, then you can go down to one hand fingers, then you can just go to one
finger, and then you can try balancing without anything at all. If you get to
this point this is pretty easy, then start putting a little bit of movement
into the balance by then just reaching forward a little bit and coming back, and
if you look at my ankle while I’m doing these balances series, it’s moving around,
but that’s okay, that’s what it’s supposed to be because it’s just trying
to find the center of gravity and it’s trying to find our balance, so if it’s wiggling, that’s okay, that’s completely normal, but if it’s hurting, then you’re
probably not quite ready for it yet, so the last exercise and stretch is going
to be on a step. So a pretty easy stretch for that peroneal tendon, you can use the
step, you don’t have to use the step, you can just do it on the floor, but I like
doing it on the step because I feel like it’s a little higher up and you can push
down a little bit, but since the tendon’s on the outside here, just roll your foot
a little bit on that step, and then push downwards, so you’re just kind of
stretching that tendon in that motion, so again you can do it on the floor, you
don’t necessarily have to do it on the step, but I like having a little bit of
bend in the knee because it’s not quite as much pressure on them. So when you’ve
got that tendonitis, you might want a little bit less pressure, and then you
can just put it down on the floor and then kind of push down, but you’re
pushing downward so it’s getting that stretch at the ankle, so that would be a
30 second hold holding it for 30 seconds, take a little break, and then do three of
those. Then the last stretch using a step for the Achilles tendon which is back
here, and so that gets tight often so a step is a great place to stretch that
out. Hopefully on your steps you have railings because again if you need some
balance, you will hold on to something because you’re on the edge of the step,
sometimes that’s a little hard with balance especially if you’ve got some
ankle issues going on, so make sure you’re holding on to something or have
somebody there that can hold on with you. Put the ball of your foot right on the
edge of the step, the other foot can stay completely on for some more balance, and
then you’re just going to drop that heel down until you feel a really good
stretch in there, and so this is one of my favorite stretches, I feel like it
really gets that spot in there and so again you want to hold that stretch for
thirty seconds, come back up, shake it out, and do that a total of three times. So
that’s a really good stretch there, and then the last thing with the step is
doing a sidestep up, and so what this does is since you’re doing a side word,
side words, sideways kind of motion, you’re really getting that outer tendon
working, and so that’s really good to help strengthen it. So with the sidestep
ups, what I like to do is when I go back or go sideways, go back just a little bit,
and the reason for that is if I just go sideways, see how my knee comes forward a
little bit, and if it goes in front of the toes, that puts a lot of pressure on it.
Now some people say just kind of stick your booty back, which is fine, but I find
that if you step back and out just a little bit, that’s just as effective, it’s
a little bit easier for people to get this motion because you’re still it’s
forcing you stick your booty out then just going straight out and having to
stick your booty out, so again you’re just going out and back, and so that’s
going to really do some good strengthening in those ankles there, but
make sure you do both sides because it’s working each side differently, and just
start off with about ten of those because it’s going to be a lot
especially depending on how high your step is, and then you can work your way
up from there. My unicorn Kali. So those are your stretches and exercises for
peroneal tendonitis. Make sure you help support our channel by clicking up here,
and don’t forget to subscribe by clicking down here. Are you ready to get
out of here boom! Be safe. Have fun, and I hope you feel better soon.


  1. Mike De Vita
    Mike De Vita August 20, 2017

    It takes a couple months to overcome.

  2. Kevin Piggott
    Kevin Piggott August 20, 2017

    Hi Dr Jo is the roll good for a tea red Achilles' tendon – which is what I have done

  3. jesus mesquita
    jesus mesquita August 20, 2017

    Disclaimer alert, thank you 🙂

  4. Akmal Mehmood
    Akmal Mehmood August 21, 2017


  5. Deirdre Saoirse Moen
    Deirdre Saoirse Moen August 21, 2017

    Thank you, I happened to need these for my workout tomorrow. Wound up getting tight in the peroneal muscles when doing cardio last week.

  6. Lll A
    Lll A August 21, 2017

    Dr, I have a question I recently have been going to the gym with a trainer where we do resistance training and some cardio for 3 days a week and about an hour
    My trainer will travel for vacation for 2 weeks she told me to do cardio on the treadmill while she is not here
    Is that enough ?

  7. Su Su
    Su Su August 21, 2017

    Thanks for the video can you do one on slight knee valgus ( knock knees ) including lunges? Thank you

  8. sliverjadedragon
    sliverjadedragon August 23, 2017

    hello I was wondering do you have a Google account made for asking questions

  9. Mohana Ganesh
    Mohana Ganesh August 25, 2017

    I had a metatarsal fracture last year and I feel I should not do the exercise on the step i.e. the first one on the step.

  10. Jonathan Carroll
    Jonathan Carroll September 1, 2017

    Does this also work to help with the popping and clicking sound I hear? I've recently realized that its probably due to that tendon rolling over the bone in the outer ankle

  11. Matt Weinstein
    Matt Weinstein September 27, 2017

    You gotta tell me where I can get that cat knight shirt @AskDoctorJo

  12. Tony Stark
    Tony Stark November 10, 2017

    Im in the US army an a tendon on my left foot near my ankle on left side of my right foot starts to hurt after about 1/2 mile into my run or even shorter distances when we are doing ruck marches (marches with a heavy backpack) im afraid to go see the doctor because I dont want to be medically discharged. is the stretches an exercises in this video something you recommend for me? or should i go see a doctor?

  13. Ray Hess
    Ray Hess November 29, 2017

    Dr. Joe will these exercises work if you have burning pain down the center front of the shin? Thank for all your videos.

  14. KAZA Interiors
    KAZA Interiors December 9, 2017

    Dr.Jo, great video. For many months I’ve had some burning sensation pain right where the peroneous brevis inserts into the fifth metatarsal. Its comes and goes, but lately its been going on too often. I stayed off sports for a few months, but all I did was increase my weight. I did have a cortisone shot by a doctor after he saw the MRIs that showed inflammation on the tendon at that point of insertion. Shot took care of it for about 8 months, until it came back. He said some runners do get this sort of tendinitis and sometimes surgery to shave off a bit of the bone canal is an option. He did give me some orthotics based on my biomechanics, but they havent really helped. However, I wonder if doing these exercises and stretches everyday would take care of it? Ive had the burning sensation now for 2 weeks straight and I just want it to be done without the need for more shots of surgery. Thank you for any pointers you can give me.

  15. Gail Garwood
    Gail Garwood December 30, 2017

    Do you ever recommend an ankle sleeve while stretching and exercising the peroneal tendon? I saw your recommendation for a knee sleeve which I have ordered. Thank you.

  16. Alexander S.
    Alexander S. January 1, 2018

    Thank you for this great video :)I have been suffering from a peroneal tendonitis for more than 8 months. I just overdid barefoot running. It is getting better but I still feel a slight tension in the peroneal tendon when I sit or lay on the sofa. I am fine while walking. Would you recommend to start with these excercises in the video? Does these help to fully recover?
    Happy New Year.

  17. Gail Garwood
    Gail Garwood January 4, 2018

    1) For the one leg balance—is that a 30 second x 3 routine? (2) Re:step exercise on the lateral side of the foot. Is the idea to just transfer most of your weight on to the foot that is everted? Like standing on the lateral side of your foot. Thx.

  18. Gail Garwood
    Gail Garwood January 12, 2018

    Have been doing the beginning parts of the peroneal tendon exercises for a little more than a week (4-5 times a weeks) as well as the ankle strengthening exercises on that video, using red theraband. (Don't have a yellow band.) No discomfort with any stretches/exercises. Two days ago recognized irritation of right petroneal tendon. No redness or swelling or need for NSAID but uncomfortable to walk and mostly uncomfortable with plantar flexion. Used the sleeve portion of the ankle sleeve when I needed to run errands and stopped the ankle strengthening exercises. Obviously, I am not ready for the step/foot roll as that now is quite uncomfortable. Should I use the complete ankle sleeve and proceed with ankle strengthening including the plantar flexing part? Other recommendations? I really like the Flexistrap as it is so much easier than the dog leash I had used and provides more visual assessment of increases in tension- also easier on the hands. Small but good investment.

  19. Gail Garwood
    Gail Garwood January 20, 2018

    Re: Side Step Exercise– Should the concentration be on the foot on the step, rather than the foot moving to floor. Perhaps a better way to phrase it– should I be concentrating on stepping up at a sideways angle or stepping down at an angle?

  20. ryguyiskindofaflyguy
    ryguyiskindofaflyguy January 26, 2018

    Why would u put more tension on an irritated tendon by stretching?

  21. ComaToasted
    ComaToasted February 3, 2018

    Love the video! 💕 Brackium Emendo! 🧙 Fast forward, I tried your video and like magic, the pain is gone! I sit here beside myself at the point of tears.😭 25 years ago I was running 3 miles a day. 🏃Then the Peroneal Tendonitis put a stop to that.😨 So many years of ankle pain that I could have avoided. I went to see a general doctor, they did X-rays and said nothing was wrong. I should have gone to a physical therapist and I ask myself why they never offered to refer me to one either? I thought I had to live with it! I found another video last year that used a leg roller and they talked about tightness in the calf pulling on the tendons and I thought! Eureka! But then I started getting bad spider veins, so I stopped.😳 For me all that was needed was, 1. Runners Stretches. 2. Heel – Toe Raises. 3. Rolling Foot Step Stretch. and 4. Achilles Tendon Step Stretch.💪 I've also started rubbing Magnesium oil into the calf and Peroneal tendon to help loosen it up. I'm not 100% healed yet to the point of running, but at least I can walk free of pain and that's a blessing! 😎

  22. Randy Tiet
    Randy Tiet February 27, 2018

    Is it possible to do any active release techniques on your own for peroneal tendonitis?

  23. Karen Canales
    Karen Canales March 21, 2018

    What about if I can’t step on my foot at all because it hurts way too much?

  24. InstantChildBirth
    InstantChildBirth April 11, 2018

    The nicest person on youtube!

  25. J Chang
    J Chang April 17, 2018

    Hi, a pain on the outer side of the lower leg, not in the ankle, but above some where in the middle of the lower leg, is it the peroneal mscle?

  26. Lyndsay Olson Fibromyalgia Warrior
    Lyndsay Olson Fibromyalgia Warrior May 5, 2018

    Cutest Dog Unicorn Ever! Thank you for this video I sprained my right ankle badly in December going to do this to strength my ankle !

  27. Julie Steorts
    Julie Steorts June 1, 2018

    Hi Dr. Jo! I have started doing the stretches this week and plan to start on the exercises this weekend. I am a little worried about doing them with no support initially as my ankle is really weak. Is it ok to wear a support brace initially or will it not be effective enough? Thanks for your help!

  28. Nathalie Cheng
    Nathalie Cheng June 13, 2018

    great video! Thank you!

  29. TheDrzealot
    TheDrzealot July 6, 2018

    Dr Jo,you're awesome! Is swimming good for Peroneal Tendinosis? Mine has been slowly going back and forth between healing for 2 months.

  30. temporary
    temporary July 10, 2018

    cant see what you are doing as text is covering your feet

  31. Wilbur jones
    Wilbur jones July 27, 2018

    I've been overdoing the running I think and my tendons are getting stiff.

    I knew I could find Dr Joe on her floating mat up in the vast void showing us how to do some stretches to alleviate the aches.

    Your a star, or an angel or some sort of shining celestial being bringing healing with each appearance.

    In the immortal words of Pink Floyd …Shine on you crazy Diamond!

  32. Rex Hamann
    Rex Hamann August 13, 2018

    Very much enjoying your productions, Dr. Jo! Having been on and off crutches the last five months, I now have peroneal tendonitis in my right foot. Is this a condition that will respond to heat? My knee is still quite weak from being on non-weight bearing and the first chair exercise looks like it could be a challenge for me. Should I try it anyway? I've been to the local PT more than enough times and do not want to pay any more copays! BTW, your website has a typo, on the word YouTube at….I will be donating!!!

  33. caruana76
    caruana76 August 27, 2018

    Dr. Jo, thank you for the video, I love it and planning to start doing these exercises pretty soon. I have been feeling like a painful stretch (strain) on the inside (oppsite side) of the anckle and sometimes back of my left foot. To be clear is where you initially pointed in the begining of the video, but on the inside area. What is that area called? what can be the cause?

  34. H D
    H D August 29, 2018

    Hello Dr i am suffering from this for the past year i sprained my left ankle and after that all this is happening should i go for a mri for this please help me i will be very grateful. Thank you.

  35. LewieBot
    LewieBot August 31, 2018

    First couple of weeks running and the outside of my ankle has been bugging me. That step stretch is a godsend! Thank you!

  36. Audrey Payton
    Audrey Payton September 8, 2018

    I like this video I learned alot

  37. Tiptop1o3
    Tiptop1o3 September 14, 2018

    Thank you a lot for this video, it's really helpful. How many times a day would you recommend this stretching routine?

  38. Daniel Devine
    Daniel Devine September 17, 2018

    I just started these today and could only manage 10 seconds x3 on a few of them.

    Have had peroneal issues when walking right in the side of my left leg for years now. When I try to 'evert' my foot i can really feel the pain instantly just where the tendon starts. Will try for a few weeks and hopefully see some results

  39. Sunny Yerra
    Sunny Yerra October 25, 2018

    Thanks Dr. Jo!

  40. lilgreenelf42
    lilgreenelf42 November 17, 2018

    I have tentatively self-diagnosed myself with peroneal tendonitis. I'm not a runner or even a jogger (I do a light, almost hysterically funny version of a lazy jog maybe once a week for 30 second stretches but that's it), but I googled the injury from several sources and everything fits; area of injury, how it feels, etc. I have been walking at a moderate pace that will elevate my heart rate for an hour every day. Seven weeks ago I started out at just 20-30 minutes for the first week or so, then upped it to 40-45 and finally an hour daily for about the past month. Yesterday I experienced my first shooting/burning pain, hoping it wasn't something permanent. I am soon to be 55 and started walking to get in better physical shape by shedding some weight. I'm 13 lbs. lighter now but am now wondering how long it's gonna take for this to heal and if I'm gonna put back on the weight I worked so hard to lose! I don't have any other way of dropping the weight, aside from the dietary adjustments I've made. I quit walking yesterday as soon as it started to ache and kept it elevated last night. Had very minimal swelling but it did burn somewhat. Today I put ice on it for a while. It is just really really sore; like someone kicked the crap out of my leg, just above my ankle bone. Very sore to the touch. I can stand with no problem but I am very careful putting my weight on the affected leg (left). A wrong movement and I'm afraid I would scream. LOL I wondered if it was ok to do the exercises WITH the injury as a way to speed recovery, or should I wait until it heals? I have never been an overly active person so I didn't know to do stretching exercises beforehand. After all, I was just walking; not running. I have also been doing a few fat-burning exercises that require a bit of balance. I suck at those because I suffer from vertigo and balancing myself is not my forte. The tendency for swimhead is always lurking so I'm careful about being too 'active', but these exercises do put pressure on the entire lower leg and foot. I just don't know how to proceed now. Suggestion?

  41. michele fernandez
    michele fernandez November 22, 2018

    Thank you so much for this video. I've been unable to walk normally for about 5 weeks now. My doctor said to just rest, but I started doing the exercises when I stopped feeling pain standing up and I can tell they are helping.

  42. Danny Benenovitch
    Danny Benenovitch November 28, 2018

    Thank you, this really helped!

  43. G2159
    G2159 December 3, 2018

    I've recently been diagnosed with tendonitis. My ankle swelled up. My doctor has said rest and physical therapy. The swelling has gone down and the physical therapy helps. How long does it usually take to get better? I'm scared to go back to the gym when it gets better . Any suggestions?

  44. luis antonio
    luis antonio December 3, 2018

    I was recently put on a cast for that for a week ..and he said I should wait 2 months to play basketball..and do no sports. Can it heal earlier I start taking it Collagen also thank u

  45. ceebee0766
    ceebee0766 December 18, 2018

    Thank you so much!! Great information!!

  46. Zey Seeker
    Zey Seeker January 11, 2019

    Another great video that really helped me in recovery after a long trail run! Thanks Dr. Jo

  47. ɛ
    ɛ January 12, 2019

    these videos are so helpful, well explained and just so nice overall. thank you for all the work you do, you really help people like me, and I'm sure so many others also!

  48. ann dettwiler
    ann dettwiler January 12, 2019

    Thank you for this very helpful video! I had surgery to repair a torn peroneal brevis tendon. How long after surgery should I wait before starting these exercises? My doctor said I don't need physical therapy. Also, is there a particular shoe that you would recommend I wear to prevent reinjury?

  49. Fishing Redneck
    Fishing Redneck January 13, 2019

    I've had this problem for months in my peroneal, does it get better eventually without an operation?

  50. A S
    A S January 13, 2019

    After supposedly having gout a few months back (with no raised uric acid levels) in the ball of my foot, my ankle has now swollen up badly twice on the outside since (which is likely not connected) with almost the whole top and side of my whole foot swelling, and so I am self diagnosing Peroneal Tendonitis as I feel the burning around my ankle bone and up the back side of it, and think its a reaction to walking and climbing over uneven ground yesterday. Is it ok to start the stretches and exercises while my foot is still swollen? I should add I have seen a rheumatologist and that has been counted out. Thanks Dr J! You fixed my wrist after 2 years of on/off pain!

  51. Marv Redd
    Marv Redd January 15, 2019

    Hello DJ, I hope the new year is going well, and your life & health are cool!
    If you have any thoughts I would greatly appreciate it. So for a solid 2 month, I have had a pain in my Left foot, lateral distal 5th metatarsal. As I have given more attention to it, I notice it is more on the plantar surface, distal condyle. Feels like the sesmoid.. I've been wearing inserts, but they really haven't done the trick. If I press directly on the for mentioned area I feel discomfort. It does not hurt when I press on the lateral full length of the metatarsal, much. Also, if strip in between the metatarsal on the dorsal side I feel some sticking stiffness.
    I looked at this video because it was the closest to my issue. I changed shoes, and have not done any road work for about 2 months (torture). I don't feel it all the time, but I know it's there if I walk too much, or press wrong going up stairs. If i flex my toes hard, there is a faint feeling there. Any ideas Doc. I know you are busy. Thanks in advance. Marvin.

  52. TreadOnMe1000
    TreadOnMe1000 January 15, 2019

    I’m an avid runner and my pain is on the outside of my right foot right below the bone. Any suggestions on how to help the pain. Stretches, better shoes?

  53. FletchMan
    FletchMan January 21, 2019

    Dr Jo – Thank you for the great videos. I've been following you for several years. Question – I participate in Olympic Style 3 Position Air Rifle. Kneeing Position is causing discomfort. Would this be a good stretch for this position ? Here is a little about the kneeling position: It seems the lower legs muscles are very tight. I am trying to increase my endurance in this position. What other stretches or strength exercises would help? Thx, FletchMan

  54. ryan vanderveer
    ryan vanderveer February 8, 2019

    thank you so muchhhh

  55. Pete Mee-
    Pete Mee- February 22, 2019

    Hi! My ankle is snapping when I do eversion exercises with a therary band. Do you think my peroneal tendon is dislocated/subluxated? Should I stop doing these exercises? I had a fibula fracture about a half year ago.

  56. Boubakary Diakite
    Boubakary Diakite February 26, 2019

    Oh no! Why did you make the unicorn disappear? (more seriously) Great video. After playing indoor soccer, I had serious problems moving. Thank you so much!

  57. VP H
    VP H March 2, 2019

    I had an MRI this week and it confirmed a partial longitudinal split of the Peroneus Brevis tendon. Apparently there was no dislocation or subluxation. My ortho seemed very casual about it and just told me to avoid exercise that puts great pressure to the ankle. But shouldn't this type of an injury require a surgery?

    I had a fibula fracture back in July last year which was not operated but treated conservatively. Currently my ankle cannot handle any extensive walking and I just have to sit and rest at home!

  58. ani tsanava
    ani tsanava March 9, 2019

    How long after the enjury should i start doing this exercisies?

  59. Chrissy Donovan
    Chrissy Donovan March 18, 2019

    I've had tendonitis for the past year. Its greatly interfered with my exercise, I had tried rest, massage, ice, special insoles for my shoes-I had given up hope of ever getting rid of it! Then I saw this video. I've been using the stretches and exercises recommended for less than a week and the pain is just about gone! Thank you so much! I can have my normal life back!

  60. Sheriff Fuseini
    Sheriff Fuseini March 24, 2019

    I did this exercise last night and my PT is way better today. Thank you Doc for this!

  61. Nicky Wilson
    Nicky Wilson March 31, 2019

    My foot has pain in the inside. Is this exercise good for that?

  62. Me again.
    Me again. April 3, 2019

    Very EXXXCELLENT, i thank you and love you for this video.

  63. votefraudnet
    votefraudnet April 7, 2019

    This was so helpful. Thank you so much.

  64. flinxyou
    flinxyou April 10, 2019

    How many reps/sets for the various exercises? You mention 30 seconds for the static stretches, but nothing for the dynamic movements. And how many times a day?

  65. David Beneby
    David Beneby April 16, 2019

    Thank you so much for this video. Currently recovering from ankle surgery in case wear I tore my Peroneal tendon. I had been experiencing pain in my Firth metatarsal bone from the tendonitis. This video helped relieve some pain instantly.

  66. Robin Martin
    Robin Martin April 21, 2019

    Hi, Dr. Jo. Thanks for this great video!! I injured a metatarsul more than a few weeks back & after consulting doctor, realized it also flared up a bunion on one side of right foot, and then limping seemed to bring on peroneal tendonitis on the other side of the foot. Argh. Just started these exercises tonight & took notes too, and already feel as if am strengthening the parts of foot that most needed it, though 2 exercises especially for the peroneal were very difficult on that right foot. Just wondering: If I do these exercises 2 x per day, is more better, so that I might heal faster, or will that just wear out my suffering tendon again?? (it's soooo hard not being able to walk when everything in my job & car-less life style demand walking LOTS to take care of myself.)

  67. muhammed fazil
    muhammed fazil May 1, 2019

    Thank you

  68. T Sama
    T Sama May 14, 2019

    I got a peroneal tendon strain from sprinting. I ran too hard and felt my form start to break, then I felt a sharp sting on the side of my foot.

  69. Nazeareth
    Nazeareth May 21, 2019

    I jumped a bit and I heard a crunch noise around my Peroneus brevis area. What could’ve possibly happened in there?

  70. Becky Eaton
    Becky Eaton May 22, 2019

    Thanks for this video! I broke my heel into 4 pieces on Dec 28, 2018. Been a long road to recovery but my orthopedic doc said last Wed May 15, 2019 that it is completely healed now. Unfortunately I have peroneal tendonitis as well, had it for a couple months now. Went to PT for 8 wks ( last session was last wk May 13) & it has helped with leg strengthening but not the tendonitis. I do same stretches you do here, but the one I wasn't told to do was the one standing with affected leg ( my left) behind me. I will try it for sure along with the other exercises i still do at home. Walking with quad cane & sometimes when walking isnt excruciating I walk with it. 9 outta 10 times I can't walk far due to the pain, with or without cane. Just wanted to give a shout out & say thank you for sharing this video with everyone. God bless you for being so sweet to do this. Love your unicorn dog by the way!

  71. Cod Zilla
    Cod Zilla June 10, 2019

    I've had this for a year. 2 days ago it cleared completely. It returned the next morning. I've tried to replicate everything i did that day to no avail. Trying these exercises now. The drop off the step i feel a strong pull in my upper calf compared to my good leg. I'm just wondering if something there or higher eg. hamstring is the real issue.
    For that one day of release in my ankle i at least have some hope!

  72. Cuzzasedso
    Cuzzasedso June 12, 2019

    Should I be doing these every day? And should it be done before or after walking?

  73. AskDoctorJo
    AskDoctorJo June 22, 2019

    Purchase a resistance band like the one used in the video here: (affiliate link)

  74. Jason Jennings
    Jason Jennings July 3, 2019

    been running 40 miles a week the past few weeks and this has caused my Peroneal tendonitis to return. Good lord does it suck! I want to run another half marathon this Sunday and I have vacation next week. Wish me luck!

  75. Alex Crow
    Alex Crow July 16, 2019

    Thanks for creating this video. After several months of moderate running (30-40MPW) I believe I have developed Peroneal Tendonitis. I feel light to moderate pain when doing exercise #2 (turning foot outward with band) and one of the last few exercises (turning foot and pushing pressure on it). Those both light the outer edge of my foot. Does that sound normal for Peroneal Tendonitis? Should I do very light versions of those exercises?

  76. MaryLouise Fesler
    MaryLouise Fesler July 23, 2019

    I’ve had this peroneal tendinitis for maybe 10 or 11 years. I’ve never been able to put a name to it. I even mentioned the occasional pain to my podiatrist and he blew it off. I was there for new orthotics, which are now in a drawer somewhere. So in doing these exercises, I am now able to proactively DO something about it. And they work. Thank you.

  77. Benjamin Ong
    Benjamin Ong August 12, 2019

    I'm recovering from a sprain 2 weeks ago. Is it normal during the recovery phase to have the tendon move/pop in and out?

  78. Schuyler Flynn
    Schuyler Flynn August 12, 2019

    How long should one rest before starting these?

  79. Alex Strom
    Alex Strom August 13, 2019

    Thank you so much for these exercises Dr. Jo. They are very helpful! I've been getting heel/ankle pain after doing intense cardio or playing sports. It felt like my ankle was going to rupture. The exercises have really released a lot of tension and tightness. I really appreciate and am grateful for this video. Thanks again!

  80. Swiss Watson
    Swiss Watson September 1, 2019

    Thank you!!!! Subscribed😁

  81. s Galler
    s Galler September 11, 2019

    hi…….and help. my peroneal tendons are both inflamed and severely painful. but the right one is the one ive sprained multiple times thru my life the worst was 2 yrs ago. it had healed but lately the brevis is KILLING ME, and even walking is excruciating. i am staying off my feet completely but doing slight exercises and while i CAN weightbear and take steps, it is not without pain. the physical therapist had put me in custom in soles which raised my arches up so high i kept saying :i feel like im rolling outward: and they said i'd get used to it but in retrospect, it had me putting weight on the very area they said they were trying to heal. and now, of coruse, its worse. help!!?

  82. Dawn Wiley
    Dawn Wiley September 25, 2019

    the stripey socks made it easier to see the motion, especially when the band was taken off 😀

  83. Luke Grey
    Luke Grey October 3, 2019

    I sprained my ankle years ago and have had reoccurring pain since. Only just started this and already feel way better. Love that you blew the dog up at the end too. Thanks!

  84. ryan
    ryan October 3, 2019


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