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I’ve been suffering with peroneal tendinitis for years in both calves/feet. I just tried these 2 exercises with the bands, and surprisingly they both gave me a feeling of relief. I can tell they are targeting the right areas. I will start doing these regularly and pray that it helps. Thank you.

Been dealing with this for a year and a half. Thanks for the detailed explanation

I’ve been dealing with this pain for a few months now. I’m a letter carrier and regularly walk over 150 miles per week. This was bugging me all day everyday, even before I get out of bed in the morning. I tried a bunch of different exercises and stretches and also got checked out by a physiotherapist and nothing helped much. Except the first time I did these two exercises in this vid. Pain is under a 1/10 now and seems to be getting better daily. Thanks!

Incredible! This nagging tendon is trying to derail my triathlon season. Very grateful that you created this video! Going to start these exercises tonight!!

Your approach is great and I appreciate having the physiology reinforced. Your guidance through the exercises is great! I’ve been coping with this for years. Although I’m an MD, I really didn’t know what was going on until I researched this on KZfaq. I was born with slightly misshapen feet and have high arches. I also have posterior tibialis problems on this foot. The other foot is acutely sore with plantar fasciitis. Youch

Thank you this was very helpful!

This video is magical.. The pain and tightness just vanished. Thanks a ton❤️

Thank you so much. I have a lot of imbalance issues and this is definitely one of them. I have a slightly atrophied L calf muscle and I definitely have the agitation at the external knee with and outter leg. Sometimes when it’s bad I have soreness in medial foot near my arch.

Great content Greg! Happy with what you’re doing here. Peace

Great stuff! Thanks so much for all the help 🙏

Thankyou,you nailed it for me

This information was so so valuable to me! Thank you so Much for this information. I am actually going through this pain on the right side particularly for a year now. I wonder if this has to do with the PRI right stance pattern.

Amazing explanation!!! Thank you for taking the time to explain 🙏🏽🙏🏽🙏🏽

Thank you so much for this! For over 4 years, I've suffered with pain in the hip, knee and foot. I've gone to a podiatrist, gotten "physical therapy", used tens unit, acupuncture, wore two different boots, steroid injections, everything under the sun. These exercises hit everywhere I have pain! Thank you for your tutorial at the start of your video. Makes sense and I understand why I have pain in the hip, knee, ankle and foot. I'm hopeful this will fix my pain. ❤

Great explanation. Thnx for the info. Flatfeet, esp. if flexible, can cause a whole host of issues that go both up & down the kinetic chain.

What a fantastic explanation of the alignment between feet, knees, and hips! I had "X legs" since I was a child (knees pointed in and feet in the position you demonstrated). I've always had 'weak ankles' and I understand better why that is after your demonstration! I had a very bad ankle sprain 20 years ago and, with continued misalignment, it continues to impact me. Sometimes it's mostly my ankles, sometimes my knees, but more and more frequently, I get sharp pains and stiffness in my right hip. That happened just this week, and I also noticed pain on the side of my foot, which is why I clicked on your video. I love it when I get to understand more about the interconnectedness between the various parts of the body! I will try these exercises. Thank you!

Thanks!

Thanks

This is the best video I’ve ever seen on this problem in my foot. I’ve been saying when the ankle(peroneal tendinitis) is flared up, it’s like the whole leg aches from the medial knee to the lateral hip. This really helped me understand it. …. Now to fix it … do you do paid zoom calls or coaching ? Send you a video of my running stride ?

I have been challenged with this for 3 years. With 20 steps to leave my house.I've been really trying to get well, so I can carry on with life. Thank you for explaining...praying this helps.

This is wonderful, will try! If you ever feel inspired to address posterior tibial tendonitis, that was my problem for a long time, issuing from "up the chain." Regarding Mr. Fibs, I guess even anatomical models have problems. Thank you.

I've had peroneal tendinosis for.. 14 months now. Nothing has helped. I must say this is the first video where I've seen exercises like these. Will give it a try. Hopefully I can find some relief

Did you go over how the hip comes into this? If you didn’t what are your go to exercises/stretches to improve hip IR.

Can someone please advise on the bands used? I have no idea what ones to look for... brand... size/length? Also, my issues came on suddenly after prolonged sitting. Basically, my body stopped moving, making my muscles weak. Would weight training also help (given I can't do normal exercise due to other health issues)?

This was great info. So do you not recommend barefoot shoes to help get the feet stronger? I’ve been wearing them for 6 months and I still have foot pain.

RIGHT ANKLE AND RIGHT FOOT There is an undisplaced fracture involving the base of the 5th metatarsal. The ankle mortise is intact. No other fracture or dislocation detected. There is soft tissue swelling overlying the lateral malleolus and lateral aspect of the foot.

I have been struggling with peroneal tendon problems for years and am definitely going to give these a try. Also been experiencing problems with the inner hamstring and adductor on the same leg that I have peroneal issues when I squat so assume that this is all likely linked to the lack of internal rotation from hip that you explain ? Hoping these help - thanks. How many reps sets would you advise ? Thanks for posting this

Do you have a link for the box you used for the heel raises. I can't seem to locate one.

I have diffuse tendonitis. I have a high arch, and very slight supination of my foot, but put a support under my shoe inserts. But I have Peroneal tendonitis which started when a podiatrist suggested MBT shoes, for Achilles tendonitis. It never went away. It looks as if your exercises don't apply to me, right?

Is this linked to peroneal nerve?

I have high arches and a bunion so pretty prone to peroneal tendon pain. Currently have it in both feet after rollerblading too much. The longus tendon pain feels like it’s at the bottom of my foot with no brevis pain by the insertion for it so I’m letting it calm down a bit before exercising. Any tips on any more exercises I can do?

I happen to struggle with something like this with regards to my right leg, the "inner aspect" of the hamstring is weak and gives almost a cramp feedback as a consequence of an attempt of a contraction

What size is the band you are using above the knee?

will these exercises plus scrunching towel toes heal my plantar fasciitis?

How can I fix my fibula on the knee? It flew out, and I put it back. Now I fixed it down under, on the foot, and on the knee. How long does it take the tendons to regrow? My siz had this, when she was baletting when she was young, and she said, it took her 1/2 a year. Usually they regrow in 8 weeks. I am training the muscles around the knee as well for stability, but only with a twice fixed fibula.

the cue to raise the heels instead of push down on the toes was huge and I could immediately feel things getting pulled into alignment from that. I was really struggling to keep contact on the lateral aspect of the toe box of the affected ankle though. more work to do

With your solid logic, is the horse stance a suitable exercise for peroneal tendonitis? Because, as u probably know, in the horse stance you spread your legs, squeeze the glutes and basically create that internal rotation of the hips. Correct me if I‘m wrong please. Thank you

I have pretty severe pes casvus. Are these exercise helpful for that? I feel pain on my inner calves usually.

Where do you get bands like that?

Hey Thank you so much for this video! What should I do if my calf on the right is cramping very early during the first exercise? I am experiencing a very hard/probably shortened TFL - or is this because my upper leg is turned inwards? Or is it the Sartorius? The exercises feel right - but do I need to work a blackroll to overcome the cramping? During the other exercise I am also experiencing cramps under the right foot and a crazy activation outside the hips and a cramp where the gracilis is (I had a CLT with that knee 6 years ago… and are having a chicken - egg situation since then) Do you have any advice regarding the cramping? Thanks In advance!

I knew it was from the pelvis because when I would get home from my barbershop I was able to get undressed and stretch my legs outward and it was very effective for reducing the amount of pain,,

can you elaborate on 08:45 '"inner heel swivels up towards inner part of the knee", english is not my first language I couldn't understand the word "swivel" in this context.

How would the anterior tibs relate to the overall picture and Tx plan?

does this apply to people who suffer peroneal tendonitis with high arch foot?

I have high arches and tore my peroneus longus tendon where it attaches at the base of my toe. It sucks

I thought i broke my ankle but now i wonder if i just really messed up my peroneus longus. I probably injured my hip during my weird ankle roll but it was until a few months later that i got a literal pain in the butt hip issue. Hopefully these exercises help 🤞

you talked about how the chain of hip, knee, and ankle position for overpronation causing peroneal tendonitis. would it be the exact opposition positioning for an oversupination causing peroneal tendonitis?

I have been a dental hygienist for 40 years. My straddled position often puts my right leg out And its constantly is working a pedal that works the equipment. I have this pain on the lateral border on the bottom of my foot and have not been able to get rid of it. I had to quit working.

Hello doctor, I would like to ask. I have this vibrating-like feeling under my right foot on its left side (inner arch part), upon palpating the area, I can feel that it pulsates upon vibration, one time I walked it hurt like having something pinched inside (I don't know if it's cramps or something is really pinched)- it was painful that I had to stop walking. I've been having this for 2 days now. I tried massaging the area, it does help to be relieved for a while then the vibrations goes back. I mostly feel the vibrations when lying down or sitting. Stomping my feet makes it painful as well like that prickling feeling. No numbness nor burning sensation. I searched it up online, and said I may have pallesthesia and it can be a cause of compressed nerve or blocked artery. What could this really be? Want to do home remedies for it, what can I do?

Ive had peroneal tendinitis for over 10 years. It snuck up on me in the first year and i wasn't diagnosed until a few years after, after trying personal trainers. Then, i had a baby and was trying to find work. So busy. In 2018 i made a big effort to do something about it. Over almost 2 year period, i did everything asked of me by doctors and physios. Got orthotics, lost 18% of my weight, and did the exercises/stretches at home at least 5 days/week. Nothing worked. Eventually saw a foot/ankle ortho surgeon and he told me to go back to physio. So i gave up. 😞 I don't know how to make this better.

I don't have a flat foot, but my problem seems to happen when I compensate for balance to prevent a fall.

Would you recommend holding a ball betweek your feet in the first exercise (i.e. calf raises) to get your ankles from turning outwards? Thanks for the help dude!

I have this pain from a badly broken ankle ten years ago.

My foot is so sore I can’t wear my shoes Will try these exercises Can’t do the calf raises hurts to much

Spr ligment is fine but i have peroneal tendon subluxation any suggestions please

If someone already supinates their feet problematically, would this still wotk, or would they need a pronated and adduction bias?

I'm a professional Ballroom dancer and was diagnosed with Peroneal Tendonitis after having had an MRI. I've been in a moonboot for two months already as the orthopedic surgeon told me to keep it immobile but it is not getting better at all. This is so frustrating as my entire dance company is affected by this. Have you heard of taking this long to heal? Should I rather take it out of the moonboot and start doing these types of exercises? I know you will probably say you are not a doctor and I should follow the doctors advice but doctors over here in SA is a joke sometimes and more than once I got told to do things which made injuries way worse.

A year ago or so some pieces of wood fell on my Achilles tendon. Dr. Said nothing was broken, just swollen and overworked (I didn't know it could get so bad because I've never had those kind of injuries). Because with that pain and the wound still open, I just went hiking. A physiotherapist made me evaluations (they used needles, that machine that makes your muscles contract, and those massages that hurt like hell but relieve you...). But after those sessions and the physio telling I'm I was already good to stop using crutches, 2 month later the pain came back. I'm desperste now I don't know what to do, it's changing my life at this point for the worst. My pain goes from where you pointed, up to the achylles tendon part but just in the outter part on the ankle if that makes sense? Is like only the tendons that go under the ankle are always hurting, specially if my foot is on it's normal position rather than those being stretched. The more I make my foot go towards the ankle (eversion? Idk if its called that) the more it hurts.

If someone has only one foot problem than which exercise u recommend

I couldn’t understand the instructions or the explanation of the cause of the misaligjnment.. I wanted to understand but found it confusing is there some way to explain it more clearly or draw it or something to make it clearer?

I have all this except flat feet

Hey doc. You should add a thanks button button if someone wish to support you like me

Do I need to wear shoes with those 2 exercises?

Doesn't it start at the foot and go up the chain?

What's preventing me from doing a strait leg raise while lying down

In deutscher Sprache gibts das nicht??

I have a twisted pelvis to the right and pain in my left foot as identified in this vid. Unfortunately after over 10 professionals nobody can tell me what’s causing any of it. R.I.P

Good but too technical. Would be better if you demonstrated a bit more instead of using anatomical terms. Show how the leg should be rather than explain terms most people don't know.

You use a lot of jargon. How about speaking in plain English?

Can someone tell me what's the band called please?

Thanks!

Thanks!

Thanks!