Things You Should Know About Peroneal Tendonitis

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What is peroneal tendonitis?

There are thousands of tendons in our bodies. Tendons are strong and flexible tissue that connects the muscle to the bone. There are two tendons around the ankle – one connects to the little toe, and the other connects to the arch on the opposite side. These tendons stabilize the ankle.

Peroneal tendonitis is a painful inflammation in the ankle bone and the side of the foot. The pain usually worsens with overuse and is mostly found in athletes with repetitive foot or ankle motion. Age is also a factor because blood flow to the tendons decreases as we age, making the tendons thinner and susceptible to injury.

Peroneal tendonitis symptoms

Symptoms of peroneal tendonitis are:

  • Outer ankle pain
  • Difficulty in walking and running
  • Ankle pain along the length of the tendon
  • Swelling, redness, or warmth around or behind the ankle bone
  • Thickened tendons

The pain may be worse in the morning.

What causes peroneal tendonitis?

If the pain develops slowly over time, it is highly likely that it is caused by overuse or repetitive motion that strains the tendon. If the pain is sudden, it is most likely to be caused by an injury. Some other causes of peroneal tendonitis pain are:

  • Age
  • Arthritis or Diabetes
  • Past ankle injury 
  • Excess weight 
  • Smoking
  • High arches

Peroneal tendonitis treatment

Treatment methods for peroneal tendonitis can include:

If left untreated, peroneal tendonitis could lead to a partial or complete ruptured tendon. If there is damage or weakness in the tendons, the peroneal tendon might also dislocate.

Peroneal tendonitis exercises

A person may consider exercises and stretches targeting the affected and surrounding muscles to regain strength in the peroneal muscles and enhance the recovery from peroneal tendonitis. Some of these exercises include the towel stretch, standing calf stretch, standing soleus stretch, eversion, and inversion.

Stretching the tendon facilitates ROM and muscle elasticity. Stretching may help a person regain agility and motion post-recovery. Once the resting phase of the recovery has passed, doing exercises for the peroneal muscles helps to strengthen and improve. Stretches and exercises for calf muscle and ankle stabilize the area and reduce reinjury.

How to prevent peroneal tendonitis?

Tips to prevent peroneal tendonitis are:

  • Maintaining healthy body weight
  • Quitting smoking
  • Gradually increasing the intensity of physical activity
  • Taking rest between workouts
  • Warming up and stretching the ankles before a workout
  • Using ankle braces, and other supportive equipment

Avoid any activity that puts pressure on the ankle or the foot. If you feel slight pain starting in the ankle or the foot, reduce your walking speed and avoid running. This will help to reduce pain and swelling right at the start.

Where to buy ankle braces for peroneal tendonitis?

HPFY has a wide range of premium quality peroneal tendonitis braces from top manufacturers. Some of the top-selling ankle braces are:

1. AT Surgical Athletic Pull-On Mid-Calf Ankle Compression Sleeve

The AT Surgical Athletic Pull-On Mid-Calf Ankle Compression Sleeve covers the ankle, heel, and sides. It provides firm compression and removes pressure from the foot. The open-toe design makes it easy to wear and remove. The smooth fabric makes this sleeve comfortable enough to be worn all day. The AT Surgical Compression Sleeve should be worn during any sports activity, travel, or other activity that puts pressure on the tendons.

2. Actimove Everyday Mild Ankle Support

The Actimove Everyday Mild Ankle Support is suitable for those with pain and swelling in their ankles. It comes with an open-heel design. This ankle support provides mild support and is lightweight. It has a knitted design that provides a comfortable fit while maintaining flexibility. 

3. Aircast AirSport Ankle Brace

The Aircast AirSport Ankle Brace is a  support that can be used for chronic ankle instability, ankle strains and sprains, and acute and chronic injury. It has a step-in design with automatic heal adjustment, making it very easy to put on, and a semi-rigid shell and Aircell for comfort and support. The anterior talofibular cross-strap and integral forefoot and shin wraps provide adequate compression and stabilization of the ankle.   


Our feet carry the weight of our bodies, so it is important to pay attention to our ankle and foot health. If you feel persistent heel or ankle pain, it is better to consult a doctor before it disrupts walking and running. It is also equally important to ensure that our bones are healthy—supplements like Calcium and Vitamin D help keep the bones in top shape.


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