Author: Mr Oliver Eaton BSc (Hons), PG.Cert – Orthopaedic Specialist
Reviewed by: Mr William Sharples BSc (Hons) – Pain Management Expert
Last Updated: September 2025
In this article, you will find out everything you need to know about peroneal exercises and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Table of Contents
- Key Takeaways
- Understanding Peroneal Tendonitis
- Targeted Warm-Up for the Lower Leg
- Stretching Exercises
- Strengthening Exercises
- Recovery Tips Beyond Exercises
- When to Consult a Healthcare Provider
- Prolotherapy
- Case Studies
- Frequently Asked Questions
- References
Key Takeaways
- Peroneal tendonitis is characterized by inflammation of the peroneal tendons and can lead to symptoms like ankle pain, swelling, and redness; accurate diagnosis is essential for effective treatment.
- A series of warm-up and stretching exercises, such as ankle circles, toe points and flexes, gentle foot rolls, towel stretches, and standing calf stretches, can help prepare the tendons for more strenuous activity and aid recovery.
- Additional recovery strategies include rest, icing, compression, elevation, NSAIDs for pain relief, and, in some cases, supportive devices like a Cam walker boot for severe cases.
Understanding Peroneal Tendonitis
Peroneal tendonitis is a condition characterized by inflammation of the tendons on the outer part of the lower leg, known explicitly as peroneal tendons. It commonly affects active young individuals who participate in sports involving repetitive ankle movements. The symptoms can be uncomfortable, including pain along the tendon, swelling, redness, and warmth. Treatment typically focuses on reducing inflammation through rest, ice, and anti-inflammatory medications, as well as physical therapy to strengthen the surrounding muscles. Understanding the peroneus brevis tendon anatomy is crucial for effective diagnosis and rehabilitation.
Targeted Warm-Up for the Lower Leg
Before engaging in stretching and strengthening exercises, it is essential to prepare your peroneal tendons properly. This involves warming the lower leg through targeted activities such as ankle rotations, pointing and flexing toes, and gentle foot rolling.
Ankle Circles
- Find a comfortable seated position.
- Extend one leg straight out while keeping your knee still.
- Slowly rotate your foot clockwise and counter-clockwise.
Toe Points and Flexes
Sit with legs straight and flat feet. Point toes outward and then flex them back. Repeat several times to warm up tendons.
Gentle Foot Rolls
- Sit with feet flat on the ground.
- Roll the entire foot from heel to toe.
- Repeat several times, then switch sides.
Stretching Exercises
The Essential Towel Stretch
Sit with legs extended, wrap a towel around the foot ball, pull gently until you feel a stretch along your lower leg. Hold for 30 seconds, repeat three times.
Standing Calf Stretch
- Extend one foot behind, heel on the ground, knee straight.
- Other foot in front, toes upward.
- Lean slightly forward, hold for 30 seconds.
- Repeat 2-3 sets, 2-3 times daily.
Strengthening Exercises
Heel Raises
Stand on toes for 5-10 seconds, slowly lower. Repeat 5-10 times. Use support if needed.
Plantar Fascia Stretches
Roll a tennis ball under your foot while seated, gently stretching arch and heel. Repeat for both feet.
Ankle Flexion with Resistance Bands
Perform dorsiflexion, plantarflexion, eversion, and inversion with bands for ten repetitions each to improve range of motion and ankle stability.
Recovery Tips Beyond Exercises
Rest, ice, compression, elevation, NSAIDs, and supportive devices like Cam walker boots can speed up healing. Avoid activities that strain the foot for 24-48 hours initially. Seek professional care if symptoms persist.
When to Consult a Healthcare Provider
- Severe pain, persistent swelling, ankle weakness
- Ruptured tendon: snapping/popping sound, intense pain, severe swelling, heat, redness, grating sensations
- History of steroid injections or certain antibiotics affecting tendons
Prolotherapy
Prolotherapy has clinically proven benefits for Peroneal Tendonitis. It involves injecting a natural regenerative solution to reduce swelling, treat the root cause, and prevent recurrence.
Disclaimer: The information provided in this section is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Prolotherapy may not be suitable for everyone, and outcomes can vary. Always seek the guidance of a qualified healthcare professional regarding your specific medical condition or treatment options. Never disregard professional medical advice or delay seeking it because of information you have read here.
Case Studies
Case Study 1: A 28-year-old runner with chronic peroneal tendonitis recovered after 8 weeks of targeted exercises combined with prolotherapy, returning to competitive running pain-free.
Case Study 2: A 35-year-old dancer with ankle swelling and tendon irritation improved mobility and pain scores after 6 weeks of structured stretching, strengthening, and medical support using a Cam walker boot.
Frequently Asked Questions
What is the fastest way to cure peroneal tendonitis?
Rest and immobilize the foot using an ankle brace or soft cast. Ice, compression, and elevation also promote healing.
What is the best exercise for peroneal tendonitis?
Eccentric strengthening exercises like heel drops and resistance band workouts are most effective.
What aggravates peroneal tendonitis?
Unsupportive footwear, prolonged standing or running, improper technique, and inadequate recovery time can worsen symptoms.
Should I massage peroneal tendonitis?
Massaging the peroneal muscles can reduce tension and pain.
How long does peroneal tendonitis take to heal?
Typically 12 weeks with proper care, but full recovery can take 6-9 months.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let Peroneal Tendonitis control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
Get in Touch
Phone: +441234380345
Email: info@prohealthclinic.co.uk
Our Clinic Locations
London: 104 Harley Street, Marylebone, W1G 7JD
Manchester: The Hadley Clinic, 64 Bridge Street, M3 3BN
Bedford: The Village Medical Centre, Kingswood Way, MK40 4GH
All clinics offer the same award-winning prolotherapy treatment with convenient appointment times, including evenings and weekends.
Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating Peroneal Tendonitis, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with Peroneal Tendonitis and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
Mr Eaton’s expertise has been featured in many national news and media publications, including The Telegraph, The Daily Mail, The Daily Express, Women’s Health Magazine, and The Scotsman.
Linkedin profile: https://www.linkedin.com/in/oliver-eaton-4338225b/
References
- Brukner P, Khan K. Clinical Sports Medicine. 5th Edition. McGraw-Hill Education, 2017.
- Martin RL, Davenport TE, Reischl SF, et al. Peroneal Tendon Disorders. J Orthop Sports Phys Ther. 2018;48(10):A1-A15.
- Knight A, et al. Rehabilitation of Tendinopathies. Sports Med Arthrosc Rev. 2015;23:1-12.
- ProHealth Clinic. Peroneal Tendinopathy: Causes, Symptoms and Treatments. 2024. Link
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider before making treatment decisions.