08 July, 2011
Peroneal Tendonitis Exercises Using Thera-Band
Your peroneal tendons are located in your lower leg close to the outside of your ankle. These short, narrow tendons attach your peroneal longus and peroneal brevis muscles to the bones on your outer foot. Peroneal tendonitis is a chronic inflammatory condition that results in swelling of your peroneal tendons. Tendonitis in this area is usually the result of overuse, or by ankle weakness and instability. One way to correct peroneal tendonitis is by strengthening the muscles that support your ankle. One way to do this is by using a Thera-Band. A Thera-Band is an elastic band, often with handles or hooks on either end, that can be attached to your foot and provide resistance to your lower leg muscles without placing excess pressure on them.
This exercise will help you build strength and function in the muscles located on the inside of your lower leg and ankle. This will help increase ankle stability and take pressure off of your peroneal tendons. Sit on the floor with a Thera-Band attached to the inside of your foot. Attach the other end to a stable surface such as a heavy table leg so that it is perpendicular to your leg. Hold your leg out straight with your heel on the floor. Next, using only your ankle, rotate your foot inwards as far as you can. Hold for two to three seconds and return your ankle to the starting position. Repeat the ankle inversion exercise for 15 to 20 repetitions.
Ankle eversion is the opposite of ankle inversion. The ankle eversion exercise will work the muscles on the outside of your lower leg, including your peroneal muscles. Sit on the floor with a Thera-Band attached to the outside of your foot. Attach the other end of the band to a stable surface so that it is perpendicular to your leg. Hold your leg out straight with your heel on the floor. Next, rotate your ankle outwards, stretching the band using only your foot. Stretch as far as you can only using your ankle and hold for two to three seconds. Repeat the ankle eversion exercise for 15 to 20 repetitions.
Ankle plantarflexion involves pointing your toes downward using your calf muscles in the back of your legs. Strengthening your calf muscles will increase ankle stability and relieve pressure off of your peroneal tendons. Sit on the floor with your legs straight and heels down. Wrap a Thera-Band around the ball of your foot and hold the other end with your hands. Next, slowly plantarflex your foot by pointing your toes down as far as you can only using your ankle. Hold this position for two to three seconds before slowly returning your ankle to the starting position. Repeat the ankle plantarflexion exercise for 15 to 20 repetitions.
Ankle dorsiflexion is the opposite of ankle plantarflexion and involves raising your toes up using the muscles on the front of your lower leg. Strengthening these muscles will increase stability across the top of your ankle and will help support your peroneal muscles. Sit on the floor with your legs out straight and a Thera-Band attached to the top of your foot. Attach the other end of the band to a sturdy surface in front of you so that the band is in line with your leg. Keep your heel on the floor and point your toes upwards towards your body using only your ankle. Hold this position for two to three seconds and slowly return your ankle to the starting position. Repeat the ankle dorsiflexion exercise for 15 to 20 repetitions.
- FeetMD.com; Peroneal Tendon Injury; Troy S. Watson, M.D.; September 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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