Peroneal tendonitis occurs when your peroneal tendons, which connect the lower outside calf muscles to the outside of the foot, become inflamed. Usually you will find this problem come up during sports like tennis, basketball, skiing and running on uneven surfaces, or when there is lateral stress. Seeing a doctor isn’t usually necessary for this condition, but pain will probably last for weeks or even months. Here are a few ways you can take care of peroneal tendonitis at home.
How to Heal Peroneal Tendonitis
- Try and cut back on the amount you train for a few weeks. If you continue to experience pain, reduce the load even more.
- Stretch your calf muscles gently on a regular basis. Stretch by switching up between a bent knee and a straight knee and then stretch your foot by holding it in different lateral positions. Hold the stretch for at least half a minute.
- Ice the outside foot and ankle for about 20 minutes at a time, but don’t apply the ice directly to your skin. Instead, wrap it in a damp towel.
- Elevate your foot whenever you can.
- Take an anti-inflammatory three times a day.
- Check out your shoes. If you’re not getting enough ankle support, you should get a new pair.
- Return to exercise and activity after the pain is gone, but go into it slowly. The tendon is most susceptible to damage when you first get back to your exercise.
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