7 exercises for peroneal tendonitis to ease your foot and ankle pain
Learn how to do peroneal tendonitis exercises, including strengthening exercises and dynamic stretches, so you can combat pain and heal.
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When you think of the major tendons in and around your ankle, the Achilles is likely the first one that comes to mind. But there’s another group of tendons that support the stability of your foot and ankle: the peroneal tendons. These tendons run along the side of the foot and outer ankle, protecting against injuries like ankle sprains. While strong and dynamic, the peroneal tendons can sometimes become irritated, leading to a condition called peroneal tendonitis.
Peroneal tendonitis can cause swelling, pain, or tenderness in the outer ankle, especially when you move your ankle in different directions. In some cases, it may be painful to walk. Peroneal tendonitis can happen if you do more activity than your body is ready for. Sports that require your ankle to do lateral movements, such as pickleball, soccer, and basketball, can also irritate your peroneal tendons.
When you feel pain on the side of your ankle, your first instinct may be to stay off your feet. But movement is medicine for your foot and ankle pain, and dynamic stretches and mobility exercises can help with healing. Read on to learn about how to improve peroneal tendonitis with exercises and stretches recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Revisado por nuestros expertos clínicos y médicos
Bijal Toprani, PT, DPT
Dominica Sourial, PT, DPT
7 exercises for peroneal tendonitis pain
Most cases of peroneal tendonitis can be managed with stretches and exercises. These movements aim to ease tension, increase flexibility, and strengthen surrounding ankle muscles. They can help improve your ankle mobility and reduce pain.
“This move strengthens the gastrocnemius and soleus muscles in your calves, and can improve your overall ankle stability,” says Dominica Sourial, PT, DPT, a physical therapist at Hinge Health. When your calf muscles aren’t strong, they can cause your ankle and foot to overpronate (or roll inward). This can place extra demand on your peroneal tendons.
How to do it:
Start by standing with your feet hip-width apart and with one hand on a table for balance.
Push through the balls of your feet to raise your heels off the floor. Focus on squeezing your calf muscles as you hold this position.
Relax and slowly lower your heels back to the floor.
Get more information on how to do calf raises.
2. Single leg balance
Want expert care? Check if you're covered for our free program →“This helps build ankle stability and muscle coordination, which takes stress off the peroneal tendons,” Dr. Sourial says. Single leg balance challenges and strengthens the muscles around your ankle, which may reduce the risk of an overuse injury.
How to do it:
Stand straight in a comfortable position.
Bend one of your legs to lift your foot off the floor by bringing the heel up toward your butt.
Grasp your foot with your hand. Reach forward with your other arm to help you balance.
Hold this position, focusing on your balance and your breath.
Relax your foot to the floor and return to standing.
PT Tip: “Hold onto something like the edge of a counter or chair back for balance if you need to,” Dr. Sourial says.
Get more information on how to do single leg balance.
3. Tibialis raises
Want expert care? Check if you're covered for our free program →“This exercise strengthens the tibialis anterior muscle, which improves ankle stability, balances muscle forces around the lower leg, and reduces strain on the peroneal tendons,” Dr. Sourial says. If this muscle needs more strength, your peroneal tendons may have to pick up the slack, which can irritate them.
How to do it:
Stand with your back against a wall, with your feet about a foot out from the wall.
Lift the front of your feet off the floor to come onto your heels.
Lower your feet back down to the floor.
Get more information on how to do tibialis raises.
Squats do more for your ankle than you may think. “This exercise engages multiple muscle groups, including the glutes, quadriceps, hamstrings, calves, and peroneals,” Dr. Sourial says. Strong glutes and quads can help offset the load on your peroneal tendons and improve overall leg stability.
How to do it:
Stand with your feet comfortably apart.
Keeping most of your weight in your heels, reach your hips back while bending your knees, like you’re going to sit down on a chair.
Hold this squat position while you focus on squeezing your thigh and hip muscles.
Push through your feet to straighten your knees and return to a standing position.
Get more information on how to do a squat.
5. Soleus stretch
Want expert care? Check if you're covered for our free program →“Stretching your soleus muscle can improve your ankle mobility, reduce tension in the lower leg, and decrease stress on the peroneal tendons,” says Dr. Sourial. The soleus also helps with ankle dorsiflexion, which involves moving your foot upward toward your shin. Limited dorsiflexion can irritate your peroneal tendons.
How to do it:
Stand with your hands on a wall with one foot near the wall and your other foot a full step back.
Move your hips and knees toward the wall, allowing your back knee to bend while you try to keep your back heel on the floor.
Focus on bending your back knee toward the wall as you hold this position.
Get more information on how to do a soleus stretch.
6. Standing calf stretch
Want expert care? Check if you're covered for our free program →“This move addresses tightness in the gastrocnemius muscle in your calf, which can improve your ankle mobility,” Dr. Sourial says. When the gastrocnemius is too tight or tense, it can restrict your ankle’s range of motion, and stress your peroneal tendons.
How to do it:
Stand in front of a wall. The palms of your hands should be flat against the wall.
Take a good step back with your targeted leg.
Pressing your back heel down towards the floor, move your hips and front knee toward the wall. Your back leg should remain mostly straight during this stretch.
Make sure that your feet are facing straight forward as you hold this stretch.
7. Banded ankle eversion
Want expert care? Check if you're covered for our free program →Ankle eversion exercises require you to loop your foot into a resistance band and rotate your ankle away from your body, against the band’s resistance. This strengthens the peroneus longus and brevis muscles, improving lateral ankle stability. “Using bands strengthens these muscles, helping them handle demands better,” Dr. Sourial says. “Bands can also help take stress off your tendons.”
How to do it:
Sit in a chair with your feet propped on their heels.
Place a looped resistance band around the outsides of your feet near your pinky toes.
Move the front of your target foot out to the side to stretch the band as your heel stays in place.
Move your foot back to the starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your peroneal tendonitis exercises
Note: Some of these moves may feel challenging if you’re dealing with a peroneal tendonitis pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of peroneal tendonitis exercises
Peroneal tendonitis requires movement to heal. Performing a mix of dynamic exercises can increase blood flow to the tendons, reducing inflammation and easing pain. Strengthening the muscles surrounding your peroneal tendons helps prevent imbalances so that your tendons don’t take on too much load. Stretching the peroneal tendons and surrounding muscles increases flexibility and range of motion in your ankle, which can prevent injury and pain.
Strengthens the peroneal tendons and muscles. “Strengthening these tendons can make them more resilient to stress, preventing further irritation and improving recovery,” Dr. Sourial says. These exercises also strengthen your peroneal muscles (the peroneus longus and brevis), which can take some pressure off your tendons.
Improves ankle stability. These movements, especially the stretches, can improve your balance, ease tension in your foot, and help you move more comfortably.
Prevents re-injury. Strengthening the tendons and muscles in the ankle can help them absorb impact more efficiently, which can reduce your risk of injury when you walk, run, or play sports, Dr. Sourial says.
Helps your Achilles tendon stay healthy. Did you know that Achilles tendonitis and peroneal tendonitis often go together? When one tendon is experiencing inflammation and pain, you may compensate by walking differently, which can cause the other tendon to get irritated.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Walt, J., & Massey, P. (2020). Peroneal Tendon Syndromes. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK544354/
Peroneal Tendon Injuries - Foot Health Facts. (n.d.). Www.foothealthfacts.org. https://www.foothealthfacts.org/conditions/peroneal-tendon-injuries
Brockett, C. L., & Chapman, G. J. (2016). Biomechanics of the ankle. Orthopaedics and Trauma, 30(3), 232–238. Doi: 10.1016/j.mporth.2016.04.015
Basit, H., Shah, J., & Siccardi, M. A. (2021). Anatomy, Bony Pelvis and Lower Limb, Foot Peroneus Brevis Muscle. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK535427/