Peroneal Tendonitis Stretches & Exercises

No video

Peroneal Tendonitis Stretches & Exercises - Ask Doctor Jo

Рет қаралды 511,602

Күн бұрын

Peroneal tendonitis, or ankle tendonitis, is the inflammation of a tendon in your outer (lateral) ankle. The peroneal muscles run down the back of the lower leg, and the tendon runs behind the bump on your outer ankle (lateral malleolus). When the tendon is irritated, it can cause swelling on the outer ankle and ankle pain when walking or exercising. These peroneal tendonitis stretches and exercises should help. More ankle stretches • Ankle Strengthening Ex...
Related Videos:
Lateral Sprained Ankle Stretches & Exercises
• Lateral Sprained Ankle...
Sprained Ankle Treatment with Ankle/Foot AROM:
• Sprained Ankle Treatme...
===========================================
SUPPORT me on Patreon for as little as $1 a month, and get cool rewards:
/ askdoctorjo
SUBSCRIBE for More Videos:
www.youtube.com...
=======================================
Doctor Jo is a Doctor of Physical Therapy.
www.AskDoctorJo...
/ askdoctorjo
/ askdoctorjo
/ askdoctorjo
/ askdoctorjo
plus.google.com...
=======================================
Peroneal Tendonitis Stretches & Exercises:
• Peroneal Tendonitis St...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 578

@AskDoctorJo 5 жыл бұрын

Buy a printable worksheet with these Peroneal Tendonitis Stretches & Exercises at: www.askdoctorjo.com/peroneal-tendonitis-worksheet Purchase a resistance band like the one used in the video here: amzn.to/2xaYPF2 (affiliate link) Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzfaq.info*

@dalmarcadde1507 4 жыл бұрын

Thank you very very much

@AskDoctorJo 4 жыл бұрын

You're welcome.

@gunjanvyas2060 3 жыл бұрын

Hey

@WoodJohnny 3 жыл бұрын

I’ve purchased several of your reference pdfs and they are great. But this one does not have all the exercises that are in the video (the stair stretches/exercises are not in the pdf). Is there another pf that has those?

@AskDoctorJo 3 жыл бұрын

Thanks. They should be on there. It's several pages, and there should be 12 exercises/stretches with the worksheet.

@chrissydonovan4927 5 жыл бұрын

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!

@AskDoctorJo 5 жыл бұрын

You're welcome!

@K.mersch 4 жыл бұрын

How long did you have it for?

@alexrowdy2718 3 жыл бұрын

Is it completely gone now ? It's so limiting my fitness !

@dontquit907 2 жыл бұрын

@@alexrowdy2718 how long did it take for you to recover

@Jaa_morant Жыл бұрын

Should I push through some pain if I feel it?

@katierochette7285 4 жыл бұрын

This is bringing me some relief, the snapping in my ankles has been causing me so much pain lately and this is the only thing helping rn

@michelefernandez5893 5 жыл бұрын

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.

@AskDoctorJo 5 жыл бұрын

You're welcome. I'm glad they are helping.

@lizzknight1886 4 ай бұрын

I've had Tendonitis for 4years now 😢 but only just found out it's this Tendonitis. I also have 2 heel spurs in the same foot. Even having a steriod injection didn't help. I'm now getting pain in my leg and my back is suffering too. I'm fed up with the constant pain so I'm really hoping this works!

@sirimingkwanphanrat194 4 жыл бұрын

Thank you Jo . I’m well on the way to recovery Amazing advice . The balancing exercises were a revelation and the floor side wards foot stretch . It felt like I’d lost complete control of my lower leg muscles so the tendons were really having to do all the work . After a few sessions my strength and balance came back . 👍🏼

@AskDoctorJo 4 жыл бұрын

You're welcome, and thanks. Glad they are helping.

@Hambxne Жыл бұрын

God I love the internet. This tendonitis came out of nowhere and I took off 2 weeks from running trying some of my own exercises to no avail, so now its time to trust the professionals. Thank you so much for putting this routine together ♥

@AskDoctorJo Жыл бұрын

You're welcome.

@tyhigby4345 Жыл бұрын

The stretch where you roll your ankle and softly apply pressure took ALL of my pain away in the matter of 3 days. Thank you so much!!!

@AskDoctorJo Жыл бұрын

You're welcome!

@Jaa_morant Жыл бұрын

Are u ok now? How long did it take u to get rid off your tendinitis?

@tarleeann2350 4 жыл бұрын

Thanks for the excellent routine Doc! 👌 You really nailed it! I have been doing all of these exercises, and I can feel other parts of my body loosening up and my tendinitis improving! You are a true Guru 🙏

@AskDoctorJo 4 жыл бұрын

You're welcome, and thanks!

@jamieb2982 Ай бұрын

I'm having an issue in the area. Not sure what I need to do, but trying these. I have swelling surrounding the bone on the outside of my ankle. No pain at all. Running on it temporarily reduces the swelling, and I still have good range of motion. Ice doesn't seem to do much, going to try some Ibuprofen and rest more.

@iamosiris3254 4 жыл бұрын

I have had absolute agony from my Pironeal tendonitis and it didn't begin alleviating until i began exercising my foot by energetically walking up hills making sure that I was using the sore ankle. Also, I concentrated on pointing my foot outwards slightly as I walked. I took longer strides as i walked. I found that standing with my foot pointing outwards and with a widish space between my feet also helped. I can't wait to try these stretches and exercises as depicted in this video. i would like to eliminate my pain. I am 64 years old. Cheers!

@AskDoctorJo 4 жыл бұрын

I hope they help!

@juliedeane1313 2 жыл бұрын

I had been using a walking boot for 3 weeks and came to a point where was no improvement in my ankle. Only 1 day of doing these stretches and exercises and there is a big difference. I kept my ankle braces on but graduated to hiking boots and was able to walk the dog a mile with no problem (but slowly of course). I am also using an infrared light to help but what is making the biggest are these stretches and exercises. Thank you so much!

@AskDoctorJo 2 жыл бұрын

You're welcome!

@ernapulley6441 4 жыл бұрын

I have been walking 3 miles a day for past week and started with pain on outside of ankle that I have rolled over in the past. I will start these stretches now! Thank you Dr. Jo! I don't want to stop my exercising as my momentum is strong now.

@AskDoctorJo 4 жыл бұрын

You're welcome!

@lydiabrown7035 Жыл бұрын

Your advice always helps me. You helped me get rid of my hip impingement. Now i have peroneal ankle tendonitis and after these exercises it feels relieved. Ill keep on with them. Thanks !

@AskDoctorJo Жыл бұрын

You're welcome!

@Unbahque72 4 жыл бұрын

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!

@AskDoctorJo 4 жыл бұрын

You're welcome!

@Kaei7 5 жыл бұрын

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!

@AskDoctorJo 5 жыл бұрын

Thanks, and you're welcome!

@TheBeneby21 5 жыл бұрын

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.

@AskDoctorJo 5 жыл бұрын

You're welcome. I'm glad it helped some.

@sandraknapp4650 11 ай бұрын

I have diagnosed with peroneal tendinitis and have been having lots of pain in the middle of the night. I started watching your video on PT and immediately I felt less pain and foot felt better. I’m going to continue these exercises. Thank you, thank you abd a BIG THANK YOU!

@AskDoctorJo 11 ай бұрын

You're welcome! I'm glad they are helping.

@llherts1680 2 ай бұрын

Very helpful. Thank you so much

@AskDoctorJo 2 ай бұрын

You're welcome.

@stampinovertherainbowwitht2173 2 жыл бұрын

Thank you so so much for this video! I found you a couple days ago when my primary care doctor thought i might be suffering from Peroneal Tendonitis. After a couple drug attempts to help me get thru it and a few xrays to rule out sciatica or other ailments. With your video, I was able to do some of the exercises for a not quite what you recommended and today was able to walk in our 4th of July parade with my church's float. I also loved the visit by your Patronus, Kali, who is adorable!

@AskDoctorJo 2 жыл бұрын

You're welcome! I'm glad it helped, and Kali says, woof (thanks) 🐾

@brunovincent5573 2 жыл бұрын

I love your disclaimer, cracks me up everytime, I'll follow the advice on this video. For others out there what worked for me is soft surface (grass) , changed to forefoot strike, warm up and stretched, this almost eliminated my peroneal tendonitis. Now I'll try these exercises to see if I can nuke this issue altogether!

@AskDoctorJo 2 жыл бұрын

Thanks 😎

@sherifff2925 5 жыл бұрын

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

@AskDoctorJo 5 жыл бұрын

You're welcome!

@peterhood6155 Жыл бұрын

Thank you so.much for this video! I'm a postman and have been having trouble with this pain on and off for over 2 years. Found this video last week and it has helped more than anything I've ever tried!

@AskDoctorJo Жыл бұрын

You're welcome! Glad it's helping.

@beepboy9919 Жыл бұрын

I’m 19 year’s old skater I had a ankle sprain 5 months back and it got heal after 3 moth’s rest!!! And now I’m going through some anterior pain and PT !! Yours anterior pain video really helped me I wish this will also help me too btw Thank you DR jo

@AskDoctorJo Жыл бұрын

You're welcome.

@juhiagarwal7682 Ай бұрын

I had relief from the pain in side lower leg... Today I dint do this exercise and having pain in the back joint of calf and knee.. Till when I can expect this to go away :/

@rvshowchoirs Ай бұрын

Dr. Jo once again I have used your exercises to immediately improve the pain! Should I continue to wear a brace, I have a soft compression and also an AOS brace I’ve been using. Thanks for making your wonderful videos with expert knowledge

@AskDoctorJo Ай бұрын

You're welcome! Glad they are helping! It kind of depends on how long you've had it and how painful it is without the brace. Braces are usually just meant to help in the short term.

@carlosbonilla9159 20 күн бұрын

Still a great video on dealing with this annoying tendon issue. Great explanations and progressions

@AskDoctorJo 20 күн бұрын

Thanks.

@mikewattbirdboy Жыл бұрын

I thought I injured myself and had been lying around for weeks waiting for it to heal. 20 minutes of this and all the pain / stiffness is magically gone! I wasted so much time resting doing nothing and missing fitness goals.

@AskDoctorJo Жыл бұрын

Glad it helped.

@DeirdreSM 7 жыл бұрын

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

@AskDoctorJo 7 жыл бұрын

You're welcome. Good luck.

@lori9621 Жыл бұрын

This series of exercises (in addition to not walking three miles a day) has helped me so much! It's not clear to me how frequently I should be doing this series of exercises. A couple of times a day? Or just once a day? Thank you for your terrific channel! It's my first stop for pain relief. 🙂

@AskDoctorJo Жыл бұрын

You're welcome! It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.

@karendicarlo4396 4 жыл бұрын

Thank you for video. I have some questions about how many repetitions on certain exercises that was included in video or I missed. 1. When turning out foot with band, how many do you recommend? 2. Up on toes, down, toes up...how many repetitions? 3. One leg balance 3x for 30 sec? Once again, thank you for your time, experience, and sharing you knowledge.

@AskDoctorJo 4 жыл бұрын

You're welcome. It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0

@beckyeaton9617 5 жыл бұрын

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!

@AskDoctorJo 5 жыл бұрын

Thank you, and you're welcome! I'm glad you are getting there, even if it's slowly but surely :-) Good luck with the rest of your recovery.

@beckyeaton9617 5 жыл бұрын

@@AskDoctorJo Thanks! I tried the standing exercise with knee straight & also bent. Man with knee bent on sore side really hurts. I'm sure it will get less painful the more I do it. I didn't have surgery to repair the break, was glad about that. Also ortho doc prescribed me Diclofenac sodium topical gel 1% to rub on the tendon area 4 times a day. I have 5 tubes of it. Started using it Saturday & so far don't see any improvement on swelling & or pain. Gonna continue using it tho. Any other suggestions to get that tendon swelling/pain to go away faster? I'm ready to get on with my life & put this behind me!

@AskDoctorJo 5 жыл бұрын

Have you tried compression socks for the swelling? They can often do a great job of getting the swelling and some of the pain out of the area, and they are pretty cheap and affordable.

@beckyeaton9617 5 жыл бұрын

@@AskDoctorJo Yep my ortho doc gave me what they call compression sleeves. I was wearing it everyday for awhile. I started wearing it to bed for a few nights but when I got up in the morning my toes were huge! I haven't worn it through the day or night for about 3 days now. Also makes my foot feel stiffer after waking up.

@beckyeaton9617 5 жыл бұрын

My swelling is around the outside of my left outer ankle, down to the edge of the side of my foot, that whole area. It's about a 4 in area across from outer ankle. The knot from the tendon is under outer ankle & goes to edge of my foot. Hurts to dorsiflex & do the inversion/eversion exercises. I fo them anyway hoping yo get it to stretch out

@janeharris9094 Жыл бұрын

Wanted to thank-you so much Dr Jo. Have been struggling with an undiagnosed foot problem since January. I am very active and this issue has been debilitating. Awaiting an MRI and ortho assessment, but in the interim have been trying to figure out the issue. I think that I have nailed it….and your exercises and explanation of the anatomy of the injury are spot on. Moreover I am noting improvement and relief. I really appreciate you putting your expertise out on KZfaq. I am not one for playing Dr but delays in diagnosis have been extremely frustrating…..you really helped…so thank-you so much….I am able to resume most of my activities now, except anything that involved jumping or bouncing….cheers!

@AskDoctorJo Жыл бұрын

You're welcome. I'm glad they are helping.

@Devine2k8 6 жыл бұрын

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

@AskDoctorJo 6 жыл бұрын

I hope they help. Have you had any imaging done yet?

@Devine2k8 6 жыл бұрын

@@AskDoctorJo I have not, was advised to try a CAM walker boot for a few weeks as it's long term problem. Never really got any effective long term immobilization.

@AskDoctorJo 6 жыл бұрын

Hopefully the above will give you some relief.

@neravairathethird Жыл бұрын

Thank you so much for this video - I've been experiencing a new pain in one of my feet for the past 2 months whenever I walk, but the stretches in your video, particularly the first one, have made the pain pretty much clear up!

@AskDoctorJo Жыл бұрын

You're welcome.

@TheErnieeeb 2 жыл бұрын

Thank you for the videos. I have a fused ankle , the doc gave me a outward tilt when she was done. I have Peroneal pain most of the time, so lots of the video is impossible for me, except for the one with the band around the foot stretch. Keep up the videos and the humor.

@AskDoctorJo 2 жыл бұрын

You're welcome, and thanks.

@jasonjennings8465 5 жыл бұрын

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!

@AskDoctorJo 5 жыл бұрын

Good luck!

@esselsam2442 2 жыл бұрын

These are the only exercises you'll need! I tried other ankle exercises and wasted 6 months... wish I saw this earlier. Later got to know I had peroneal tendonitis. Followed this routine for a week. 95 percent pain-free. Wish I could donate to her channel!

@AskDoctorJo 2 жыл бұрын

I'm glad they helped!

@__-wm9lu 2 жыл бұрын

Did you do it everyday?

@alexstrom1396 5 жыл бұрын

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!

@AskDoctorJo 5 жыл бұрын

You're welcome!

@GritsToastJam 6 жыл бұрын

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! 😎

@AskDoctorJo 6 жыл бұрын

Thanks! I'm glad it helped! I hate that your doctor didn't offer to refer you to PT either, but unfortunately, that is very common, and often people have to be proactive and ask for it :-( I hope they continue to help. Good luck!

@divyagautam9899 5 жыл бұрын

Hi! I have achillies tendon pain and peroneal tendon pain. Hope this helps

@kangaroopig 4 жыл бұрын

Have you recovered completely yet?

@GritsToastJam 4 жыл бұрын

@@kangaroopig When I'm actively applying all of the best practice routines, such as the Magnesium Oil, Deep Message, Infrared Heating and the Stretches in this video, my ankle gets better. As with most things, when it's better we stop, until we are faced with it again. I had another relapse after building a shed and was on a ladder for hours. Hurts so bad! This is related to some old injuries from my teens and if I don't stay on top of it I'm sure it can get much worse. Plenty of horror stories from other people needing surgery because they lost all mobility in their joints. Never give up!

@jennyglozshtein6458 2 жыл бұрын

Jo's videos helped me a bunch, in combination with custom orthotics for flat foot. They're expensive but they're absolutely worth it!

@nighthxwks 3 жыл бұрын

Thank you so much, this is helping me so much already and i’ve only done it today. These aren’t too rough on my feet and it’s helping the pain go away. I can’t thank you enough.

@AskDoctorJo 3 жыл бұрын

You're welcome.

@jahidulislam3371 Жыл бұрын

How are you now?

@nighthxwks Жыл бұрын

@@jahidulislam3371 much better, i do these a lot still! i have no bad pain everyday like i had it before.

@sarveshsharma4561 2 жыл бұрын

I was in so much pain before watching this video.But not anymore.May god bless u.

@tasos2794 4 жыл бұрын

Your videos are great!! As a recreational runner training 6 days a week I strain my legs quite a lot. You've helped me get rid of my knee bursitis pain after a fall injury I had in one of my trail races and now you're insanely helping me get rid of my peroneal tendonitis. Thank you so much! Instant relief of pain!

@AskDoctorJo 4 жыл бұрын

Thanks, and you're welcome!

@chema5412 4 жыл бұрын

Did you run on your tendinitis? If so how often and what did you do

@tasos2794 4 жыл бұрын

@@chema5412 No, I did not. Until my tendonitis was resolved, I was doing cycling and swimming as cross training. It lasted around 2 weeks. The first two days I had quite a lot of pain even while walking. Now it got resolved completely and I m back to my training schedule. The only thing that disturbs me is my tight achilles on the same foot I had the peroneal tendonitis. It's not too serious though. Tomorrow I'n running the Athens' Marathon. I hope to break the 3 hours barrier. I'll keep my fingers crossed!!

@chema5412 4 жыл бұрын

Anastasios Fuentes do you think I could reduce my mileage like doing 2 miles 3 times a week while doing the exercises and stretches? Also, did you only do the things in the video? Good luck on your marathon you will hit your time!

@nhatho1723 4 жыл бұрын

Anastasios Fuentes hey how did your marathon go? I have my first marathon in a week and have come down with peroneal tendonopathy. Desperately doing these exercises as a last ditch effort to salvage this marathon. Mine is not so sever. It doesn’t hurt, but it definitely feels off after a few miles.

@Corey519 2 жыл бұрын

Just had surgery for a split tendon in my left foot! This is definitely helpful

@thomasanderson9460 3 жыл бұрын

Very informative but are there any more focused on peroneus Longus or are they all inter woven ? thanks you so Much DoctorJo

@krawkovski 2 жыл бұрын

Hi Dr, should I do this everyday or every alternate day and let 1 rest day?

@abeness88 3 жыл бұрын

Hey Doc! Love the videos! For peroneal tendinitis we were told to immobilize vs to stretch. If a patient is in pain why stretch vs immobilize. Thanks! Keep up the good work! :)

@BeGrizzlyStrong 2 жыл бұрын

Motion is lotion.

@mmillsrd Жыл бұрын

Hey dr Jo. I am going to give this a go. I used your videos for some shoulder tendinitis and impingement and it really helped. Plan to walk all winter indoors for half marathon walking prep in the spring

@AskDoctorJo Жыл бұрын

I hope they help.

@captainfarrell4077 4 жыл бұрын

Thank you so much doc jo👍i did your exercises and my pain is almost gone. Great Video

@AskDoctorJo 4 жыл бұрын

You're welcome, and thanks!

@uysy9635 4 жыл бұрын

Dear Doctor Jo, Do you got excercises for subluxation? I got a popping ankle for like 6 years and been for a sugery but it didn't help. I want to get my old life back because it hurts me physically and mentally. Please let me know doctor and thank you for your informative videos and helping this world getting better!

@AskDoctorJo 4 жыл бұрын

You're welcome, and thanks. Unfortunately, I don't have a video specifically for that right now.

@chadcaudill7556 Жыл бұрын

Dr. Jo, in terms of pain and time after injury, when would you want to start these exercises? I've read conflicting advice online for timing.

@wilburjones4084 6 жыл бұрын

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!

@AskDoctorJo 6 жыл бұрын

LOL! Thanks! I hope they help :-)

@gcampable Жыл бұрын

thanks , your a lifesaver as always, bless you Dr. Jo

@AskDoctorJo Жыл бұрын

You're welcome, and thanks.

@charanjitgill215 8 күн бұрын

Amazing

@maryweed2041 4 жыл бұрын

hello Dr Jo, I've been suffering with plantar fasciitis for 9 mo which has caused peroneal tendonitis, I started out with al the stretching for plantar fasciitis but am so frustrated and tired of putting up with all this. I've been doing everything my Dr has ask me to do and there seems to be no end for all my hard work!

@AskDoctorJo 4 жыл бұрын

Did you ever get to go to physical therapy for it? Sometimes plantar fasciitis is not actually coming from the foot, so just treating the foot will not always help. This might help if you haven't seen it yet: kzfaq.info/get/bejne/r7KkgNOeubXLqok.html

@Druburt_ps5 4 жыл бұрын

You're amazing!..... also I love that shirt!

@AskDoctorJo 4 жыл бұрын

Thanks :-)

@lewis6590 6 жыл бұрын

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

@AskDoctorJo 6 жыл бұрын

You're welcome!

@igor-yp1xv Жыл бұрын

Awesome, I'm incorporating it to my routine

@coachmariia 4 ай бұрын

thank you, Doctor Jo!

@AskDoctorJo 4 ай бұрын

You're welcome!

@liannna212 2 жыл бұрын

Thanks so much ! I'm in week 10 of recovery from something which sopouse to be a mild sprain.. I'm almost sure I developed tendonitis as I get inflamed every few days although I was meant to heal by now... As a sports person I'm really bummed..... I'll add those stretches to my rehab excersises

@AskDoctorJo 2 жыл бұрын

You're welcome.

@colinabbott821 2 жыл бұрын

Thanks so much. I’m a Cross Country Runner and stuff like this pop up out of nowhere so it’s good to know that I can always come back here for all different kinds of stretches

@AskDoctorJo 2 жыл бұрын

You’re welcome.

@909victoria 3 жыл бұрын

I'm not sure what was more healing: the stretches... or your Patronus, Callie! lol I love her unicorn horn

@AskDoctorJo 3 жыл бұрын

🐾🦄

@jpow73 2 жыл бұрын

Great video. I was wondering what exercises I can still do to keep the cardio up. I had no pain at all with running at all. Tender to touch on top of foot likely at the insert of the tendon to the 5th metatarsal and a sharp pain on the side at same area if I pointed and inverted my foot against resistance. No pain everting my foot against resistance. I’ve been doing my elliptical with no issues.

@nathaliecheng4190 6 жыл бұрын

great video! Thank you!

@AskDoctorJo 6 жыл бұрын

Thanks, and you're welcome!

@andrewpiatek7585 3 жыл бұрын

Hi Dr Jo, would you recommend only doing these stretches for acute peroneal tendon snapping around the left ankle (on walking), or is there something else to start with?

@justinmiklich230 3 жыл бұрын

Thanks so much for the informative video! About how long should you wait after the injury/ flare up until you can start the excercises?

@AskDoctorJo 3 жыл бұрын

You're welcome! It really just depends on how severe it is, so unfortunately, I don't know since I can't evaluate you. In general, they can be started (gently) right away as long as they don't increase pain.

@justinmiklich230 3 жыл бұрын

@@AskDoctorJo Great. Thank you.

@miltonjasso5843 4 жыл бұрын

Great video Dr. !!! Thank you so much for your time and effort , new subscriber looking forward to see more and checking out the past videos ............---💥👍👍👍👍👍💥

@AskDoctorJo 4 жыл бұрын

Thanks, and you're welcome!

@Planet9_music Ай бұрын

Pretty sure I have developed baxters nerve entrapment or medial calcaneal nerve entrapment. I really have no idea what to do. Any advice?

@carolynhaney8046 Жыл бұрын

My PT hurts so bad during the day. If I do these exercises, approximately how long before I might get full relief?

@fdwill3345 2 жыл бұрын

Previously ruptured this tendon. Surgically repaired but years later it still pops and whatnot. Hoping these help.

@Bella418 3 жыл бұрын

I was diagnosed with peroneal tendinitis after Achilles surgery, and that tendon is inflamed, would these stretches help me?

@x2f01mick 2 жыл бұрын

No offense intended but I'm gonna do it anyway: you are so helpful and knowledgeable that if I didn't know beforehand I would have guessed you to be a nurse rather than a doc.

@lorettazurawski2604 Жыл бұрын

Do you need to do all of these exercises starting out or can I just start with a few?

@mariettapereira2626 2 жыл бұрын

I have been suffering from Peroneal tendonitis for more than a year now. The exercises are very helpful. Thank you. How many times a day must the exercise s be done?

@AskDoctorJo 2 жыл бұрын

You're welcome. Therapeutic exercises can be done 1-3 times a day.

@jamesandlizzie2 2 жыл бұрын

nice abs informative video- thank you- I am in recovery from a calcaneus fracture- bone has healed up already- (metal plate and screws) walking and hiking now- but I do get pain on this part of the foot after about 3 miles- I will try these stretches and exercises out- thanks again

@AskDoctorJo 2 жыл бұрын

You're welcome.

@devynmcleod9430 3 жыл бұрын

100% just got a new subscriber, I’ve had pain in my outer foot thought it was maybe my cuboid but it’s just been getting worse and worse these stretches gave me almost instant relief!!! It still hurts with walking but I can sit with my foot not throbbing thanks to your video thank you so very much!!!!

@AskDoctorJo 3 жыл бұрын

Thanks, and you're welcome!

@Simon-Misiewicz-US-UK-Taxes 3 жыл бұрын

Nice and helpful tips thank you

@AskDoctorJo 3 жыл бұрын

You're welcome.

@marym6613 3 жыл бұрын

My doctor just told me he thinks I have this problem. My only issue is that my pain starts from the back of my knee and goes down, but never hurts my foot at all. Do you think I should try these exercises anyway?

@ZeySeeker 5 жыл бұрын

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

@AskDoctorJo 5 жыл бұрын

Thanks, and you're welcome!

@sophieb5923 Жыл бұрын

Do you recommend doing these and mixing them up everyday?

@chewher4171 3 жыл бұрын

Thank you very much. You sound a lot like one of our staff members who is our teacher librarian. I had to look up a video because I ran 14 miles and my right outer ankle is sore. I think it is the tendon. These stretches seem easy to do in video, but I'm in my classroom crying as I do them. Preps over....gotta go.

@AskDoctorJo 3 жыл бұрын

You're welcome.

@marcelojordao9238 Жыл бұрын

I have developed peroneal tendinophaty due to weakness calf. I have a bad perfomance doing exercises to strengthen the calf because I feel a lot of pain in the tendon. But I need to strenghten the calf to remove the overload on the tendon. What should I do?

@koteshyadav4941 15 күн бұрын

I have the pain between ankle heel and the little finger is it still this

@niralishah8614 3 жыл бұрын

my mother is having left ankle pain for 20 days. No history of falls. There is a small nodule on the outer side of the lower leg and pain starts from there to the ankle. She complains that she can't stand for more than 5 mins. Are these exercises useful for her? please do reply

@jovica150 4 жыл бұрын

OMG I LOVE YOU ... THIS IS A LIFE SAVER

@AskDoctorJo 4 жыл бұрын

Glad it helped :-)

@bandondog5505 3 жыл бұрын

Found this very helpful!

@shamjidhokia8603 10 ай бұрын

Thank you

@AskDoctorJo 10 ай бұрын

You're welcome.

@anniedettwiler4043 5 жыл бұрын

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?

@AskDoctorJo 5 жыл бұрын

You're welcome! I would strongly recommend going for at least a PT evaluation even if your doctor doesn't think you need it. Unfortunately, I don't know the answers since I can't evaluate you, and your PT would be able to help you and point you in the right direction for those kinds of questions.

@TheRandomFrankie 2 жыл бұрын

Should you do all of these in one session or do one type per session e.g. floor or chair or step?

@jenifermargaretkelly311 4 жыл бұрын

these look great...do have a suggestion for number of reps and/or sets?

@AskDoctorJo 4 жыл бұрын

Thanks. It's a little different for everyone depending on how long you've had it, how severe it is, and how your body reacts. This might help: www.askdoctorjo.com/content/repetitious-repetitions-0

@jose95206 3 жыл бұрын

Thanks home girl! this helped alot.

@AskDoctorJo 3 жыл бұрын

You're welcome!

@florencenwaki4667 Жыл бұрын

thank you

@AskDoctorJo Жыл бұрын

You're welcome.

@vrscape1623 4 жыл бұрын

These exercises are super helpful as I can't see a physiotherapist these days! The HP twist is also so fun 😁

@dr.heatherfriedmanrivera996 3 жыл бұрын

Mahalo for the helpful tips. I’ve been dealing with this peroneal tendonitis since March. I had foot surgery in January. I’m trying to increase my running but the tendonitis is holding me back. I’ll definitely try these stretches. By the way, my patronus is Kala. She’s an 11 year old blind puggle. I call her Kali just like your pup. 🐶🌺

@AskDoctorJo 3 жыл бұрын

I hope they help! Hugs to Kala 🐾❤️